The Brand New PLANT BASED challenge: Super Smoothie! this is my post to join the challenge in The Brand New PLANT BASED challenge: Super Smoothie! with host 
When talking about smoothies, what comes to mind is how delicious green vegetables I will mix with the fruit of my choice, usually I will consume smoothies with ice to add freshness.
in accordance with the theme of this week's challenge, then I will make super smoothies that are delicious and certainly nutritious for our health, the super smoothies that I will make are safe for consumption from babies aged over 6 months to the elderly.
The ingredients I use to make super smoothies are :
1.wild spinach leaves (Amaranthus spinosus)
I use wild spinach leaves because the nutrients found in wild spinach leaves are proven to be better than normal vegetable spinach and wild spinach grows wild without being cultivated, so wild spinach plants are usually fertilizer-free.Wild spinach leaves are also vegetables that are rich in vitamin A, therefore wild spinach leaves are used to treat anemia and other vitamin deficiency disorders.Traditional Indonesian people also use this wild spinach leaf to treat eye disorders, especially night blindness, how to juice wild spinach leaves and drink wild spinach leaf juice every morning or evening.
2.Avocado (Persea americana)
Avocado is one of the fruits that are rich in vitamins and minerals, besides that avocado is one of the super fruits that are rich in antioxidants.
based on data sourced from https://www.google.com/url?sa=t&source=web&rct=j&url=https://hellosehat.com/nutrisi/fakta-gizi/manfaat-alpukat/%3Famp%3D1&ved=2ahUKEwjr_Jzt2Ob2AhWKjdgFHTk-Ds4QFnoECCwQAQ&usg=AOvVaw3mD1UgBTlujG1PWt34Ih4_
In 100 grams of avocado there is a nutritional content :
Water: 84.3 g
Energy: 85 Calories (Cal)
Protein: 0.9 g
Fat: 6.5 g
Carbs: 7.7 g
Ash: 0.6 g
Calcium (Ca): 10 milligrams (mg)
Phosphorus (P): 20 mg
Iron (Fe): 0.9 mg
Sodium (Na): 2 mg
Potassium (K): 278.0 mg
Copper (Cu): 0.20 mg
Zinc (Zn): 0.4 mg
Beta-Carotene: 189 micrograms (mcg)
Total Carotene (Re): 180 mcg
Thiamin (Vit. B1): 0.05 mg
Riboflavin (Vit. B2): 0.08 mg
Niacin (Niacin): 1.0 mg
Vitamin C: 13 mg
folic acid : 0.081 mg
The unsaturated fat content in avocado is fat that is able to bind cholesterol and bad fat/saturated fat in our body, therefore consuming one avocado every day is able to protect the body from the effects of saturated fat levels which are the cause of dangerous diseases such as narrowing of arteries blood and heart block
3.mung beans (Vigna radiata)
Based on data sourced from https://www.panganku.org/id-ID/beranda, in 100 grams of mung beans there are a number of nutrients as follows:
Water : 71 percent
Calories : 109 cal
Protein: 8.7 g
Fat : 0.5 g
Carbohydrates: 18.3 g
Fiber: 1.5 g
Calcium : 95 mg
Phosphorus : 149 mg
Iron: 1.5 mg
Sodium : 447 mg
Potassium : 657.8 mg
Copper : 1.40 mg
Zinc : 2.8 mg
Beta-Carotene : 18 mcg
Thiamin(Vit. B1): 0.12 mg
Riboflavin(Vit. B2): 0.04 mg
Niacin (Niacin): 0.4 mg
Vitamin C : 3 mg
Mung beans have long been known by the public to overcome various health problems such as poor nutrition, anemia and typhoid. The nutritional content in the form of vitamin A and vegetable protein contained in green beans is able to overcome these various health problems.
4.sweet corn (Zea mays)
Sweet corn has a sweeter taste than corn which is commonly used for animal feed, therefore sweet corn is widely used for the manufacture of foods and beverages that have a savory and sweet taste.
The nutritional content in 164 grams of sweet corn is :
Calories: 177 calories
Carbohydrates: 41 grams
Protein: 5.4 grams
Fat: 2.1 grams
Fiber: 4.6 grams
Vitamin C: 17% of the recommended
daily requirement
Thiamine (vitamin B1): 24% of the
recommendedd daily requirement
Folate (vitamin B9): 19% of the
recommendeddd daily requirement
Magnesium: 11% of the recommended
daily requirement
Potassium: 10% of the recommended
daily requirement
Source:
https://www.google.com/url?sa=t&source=web&rct=j&url=https://www.sehatq.com/artikel/beragam-manfaat-jagung-untuk-kesehatan/amp&ved=2ahUKEwirt_T73ub2AhUldgFHUjtDycQFnoECDMQAQ&usg=AOvVaw34uBbFUBiQY-uMv4DUyyq5
The content of beta-carotene in sweet corn is able to maintain the health of our eyes and is able to ward off free radicals that enter the body. Sweet corn has a natural sweet taste, therefore it is better to consume sweet corn without additional toppings such as sugar and chocolate.
5.young coconut (Cocos nucifera)
I use young coconuts to enrich the nutritional content of the super smoothies that I make, fresh and naturally sweet young coconut water is the perfect blend for the super smoothies I make, I also use the sweet and soft flesh of the fruit to add flavor to the super smoothies.
The nutritional content contained in 250 mL of young coconut water is
Caloriess: 45.6 cal
Fat: 0.4 gram
Cholesterol: 0
Sodium: 252 mg or 11% of the body's
daily requirement
Potassium: 600 mg or 17% of the
body's daily requirement
Carbohydrates: 8.8 grams or 3% of
the body's daily needs
Fiber: 2.6 grams
Sugar: 6.3 grams
Protein: 1.8 grams
Vitamin C: 10% of the body's daily
requirement
Calcium: 6% of the body's daily
requirement
Iron: 4% of the body's daily
requirement
Source:https://www.google.com/url?sa=t&source=web&rct=j&url=https://www.sehatq.com/artikel/manfaat-air-kelapa-muda-untuk-kesehatan-ternyata-begitu-berlimpah/amp&ved=2ahUKEwjS96H24ub2AhWdR2wGHRbABtgQFnoECBUQAQ&usg=AOvVaw2gfyHU8RHh6zFpBfWd_MQw
Some of the minerals contained in coconut water such as sodium, calcium and magnesium are electrolyte solutions that are useful for maintaining the balance of body fluids so that the body does not become dehydrated, therefore drinking young coconut water can help the body restore ions and fluids lost during exercise.
6.lemon (Citrus limon)
Lemons have long been known to the wider community to overcome various health problems such as canker sores, lack of vitamins, digestive disorders, help maintain healthy skin and ward off free radicals.
The nutrients contained in 100 grams of lemon are :
92.31 grams of water
29 calories
38.7 milligrams (mg) of vitamin C
20 micrograms (mcg) of folate or
vitamin B9
10 mg potassium
9.3 grams of carbohydrates
2.52 grams of total sugar
1.1 grams of protein
2.8 grams of fiber
0.3 grams fat
Source : https://www.google.com/url?sa=t&source=web&rct=j&url=https://jovee.id/8-khasiat-lemon-untuk-kesehatananda/&ved=2ahUKEwjPkPzB5ub2AhVnRmwGHWxjCdQQFnoECCMQAQ&usg=AOvVaw2pAv575hxw_GUMFydaawiv
lemon is also safe to use every day, drinking one glass of warm water mixed with one slice of lemon in the morning before breakfast or at night before going to bed can help our body not to be dehydrated and as a therapy for a healthy diet.
I can't wait to make super smoothies that are super rich in benefits, but first I will look for wild spinach leaves around my house.
I have found the wild spinach leaves, next I will prepare the other ingredients, namely:
50 grams of wild spinach leaves
50 grams of mung beans
50 grams of sweet corn
1 lemon (I used 1/2 part)
one young coconut
1 avocado (150 grams)
150 mL of ice water
150 mL hot water
Preparation
1.provide mung beans and hot water, then soak mung beans in hot water
2.Soak the mung beans in hot water, soak until the mung beans start to expand.
Mung beans with good quality will sink while garbage and bad mung beans will float.
3.it's time to separate the corn from the cob, I use a spoon to take the corn kernels
4.cut the lemon into two parts, take 1/2 lemon and then peel it, take the lemon flesh.
How to make super smoothies that are super rich in vitamins and minerals and of course nutritious for our bodies are :
1.After the mung beans start to expand, it's time to put them in a blender, add ice water.
2.add the corn to the blender, then puree until the mung beans and corn are soft.
3.after the mung beans and sweet corn become smooth, then add the avocado flesh.
4.add the wild spinach leaves that have been washed clean into the blender then puree until all the ingredients become soft and mixed.
5.after the wild spinach leaves are mashed then add the young coconut water and the young coconut meat.
6.add 1/2 part lemon flesh, then blend until all ingredients are very smooth to get super smoothies.
if you like the sweet taste, you can add sugar when blending.
some of the benefits of super smoothies that I make are:
1.ward off free radicals because the content of the smoothies I make is rich in vitamin C and beta-carotene
2.maintain healthy heart, skin and eyes
3.helps maintain the health of the digestive organs
4.increase body immunity
5.maintain the balance of blood sugar levels because the super smoothies I make are rich in fiber.
good luck trying the super smoothies recipe that I made, for those of you who want to make super smoothies, pay attention to the ingredients that we will use so that the efficacy of the smoothies does not decrease.
Thank you for taking the time to read my recipe.
