Jude's Kitchen: Pear and Pumpkin Seed Smoothie

This Pear and Kale Smoothie with Flaxseed and Pumpkin Seeds is more than a delightful blend; it's a boost for bladder health. Pears offer dietary fibre, which can alleviate bladder pressure, while kale's antioxidants combat bladder inflammations.

Bananas provide essential potassium for efficient bladder muscle contractions. Flaxseed's Omega-3 fatty acids reduce inflammation in the bladder lining, and pumpkin seeds, rich in magnesium, ensure proper bladder muscle function. It's a tasty route to a healthier bladder!

Pear and Kale Smoothie with Flaxseed and Pumpkin Seeds

This recipe makes 2 smoothies. If you would like more, simply double the ingredients.

Ingredients:

2 ripe pears, cored and sliced

1 cup kale, stems removed and roughly torn

1 banana, sliced

1 tbsp flaxseed

1 tbsp pumpkin seeds

250ml almond milk (or any other milk of your choice)

1 tsp pumpkin seed oil (optional for extra flavour and nutrients)

Ice cubes (optional)

Honey or maple syrup to sweeten, if desired

Instructions:

1. Start by washing the pears and kale thoroughly in cool water.

2. Cut the pears and banana into chunks and add to a blender, then roughly rip the kale and add that too on top of the fruit.

3. Gently pour in the almond milk and add the flaxseed and pumpkin seeds. (If you’re using pumpkin seed oil, add it now.)

4. If you like your smoothie cold, add some ice cubes to the mix.

5. Blend until smooth and creamy. Depending on your blender, this may take 1-2 minutes.

6. With a teaspoon, take a little taste of the smoothie. If it’s not sweet enough for your preference, add a little honey or maple syrup and blend again.

7. Pour into glasses and enjoy, knowing you are keeping both your tastebuds and your bladder happy!

Nutritional Value (Approximate per serving):

• Calories: 220 kcal

• Protein: 5g

• Carbohydrates: 40g

  • Sugars: 23g

• Dietary Fibre: 7g

• Fats: 7g

  • Saturated: 0.7g

  • Omega-3 (from flaxseed): ~1.6g

• Vitamin C: 80% of the Daily Value (from pears and kale)

• Vitamin K: 112% of the Daily Value (mostly from kale)

• Folate: 10% of the Daily Value (from kale and banana)

• Manganese: 35% of the Daily Value (from pears, kale, and banana)

Note: The above nutritional information is a rough estimate and can vary based on the exact size and ripeness of ingredients used, and potential substitutions. Always consult packaging or use a detailed nutritional calculator if you require exact figures.