Orange peels and green bananas: Eat 'em or leave 'em?
Orange peels are not poisonous, and can pack a big flavor punch. Eating the peel, will also give you a good amount of nutrients and more fiber than the fruit inside.
Additionally, orange peels contain several B vitamins, vitamins C and A as well as calcium. The pith of the orange — the white part between the skin and fruit — can be sour or bitter and contains just as much vitamin C as the fruit itself, with a good deal of fiber.
Orange peels are rich in flavonoids, which contribute to many of their health benefits. Flavonoids are antioxidant compounds found in certain fruits, vegetables, herbs, and spices and known for their role in helping to prevent chronic diseases. Also known to lower blood pressure and reduce inflammation.
Another often overlooked fruit is the green banana. There are a number of health benefits associated with these unripe fruits that may surprise you.
The green banana is a good source of resistance starch and can help optimize the metabolism by providing a stable, complex carbohydrate base for energy. Green bananas are simply unripe yellow bananas that haven’t yet converted much of their resistant starch into more easily digestible sugars. The resistant starch is harder for the body to digest, and therefore aids the fat-burning processes in the body and help to make you feel full faster, thus reducing overeating and unnecessary snacking.
In addition to the resistant starch, green bananas are also a good source of fiber and high in potassium. Also high in vitamin B-6 which plays an important role in more than a hundred enzymatic reactions in the body. It is also necessary for the formation of hemoglobin, the protein that carries oxygen in your body. Additionally, vitamin B-6 aids in blood sugar control.
This recipe is a simple 5-ingredient smoothie that tastes like orange zest in a cup!
Simply combine in the blender.... the orange peel, green banana, fresh strawberries, baby spinach and 28 grams of protein and in minutes you have a healthy start to your day.
I have created this smoothie recipe to make two servings. One serving could be consumed early morning before training and the other one afterwards. Or you could save the second serving for later in the day. If you prefer to just make one smoothie then simply cut the ingredients in half.
Remember to dial-up the carbohydrate amount for those folks whose energy needs are higher! Periodize your nutrition.
Prep time is 5 minutes
Here's how to do it:
- 2 scoops Protein Powder (I use Thorne Vega-lite Vanilla)
- 1 Green Banana
- 1 Orange Peel or Tangerine Peel (small organic and wash well)
- 1 cup Strawberries (organic washed and trimmed)
- 1 handful Baby Spinach
- 1 cup Water
- 1 cup Ice Cubes
Wash the organic orange or tangerine well in warm soapy water. Peel.
Place all ingredients in a blender.
Blend for a few minutes until smooth.
Pour into two cups.
CHO = 46g
PRO = 53g
Fat = 4g
Fiber = 15g
CHO to PRO Ratio: 1:1