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How to Make the Best Green Smoothies in Town!

GreenSmoothies

I have been drinking a green smoothie every morning for breakfast for years!

I was introduced to the concept of smoothies as a simple way of adding more fresh fruits and leafy green vegetables into my diet.

The only thing was that my existing kitchen blender was really a poor excuse for a blender. It just did not have the power to blend up whole foods. I tried, but the smoothies tasted gritty, chunky and very fibrous - something that I could drink, but not willingly.

My solution: a Vitamix Blender, that had the power to pulverize all my fruits and veggies into a creamy, smooth and delicious drink.

With the Vitamix, I could create endless delicious green, red, white or orange smoothies, depending on what I had in the fridge or what was fresh and in season.

(Photo compliments of fotopedia.com)


The Scoop on Greens and Green Smoothies:

a. What is a Green Leafy Veggie?

You may be aware that adding green leafy vegetables to your diet is vitally important for good health, but you may not understand why.

First, let's define what I am referring to in terms of healthy greens:

  • Kale
  • Spinach
  • Collard greens
  • Swiss Chard
  • Dandelion
  • Beet root tops
  • Parsley

I know that I didn't grow up eating these things. Sometimes we'd have over cooked mushy spinach that no one wanted and we would add parsley to various salads and soups, but aside from that I had no idea how to prepare kale or dandelion leaves to make them palatable.

The biggest thing with greens is that they are bitter tasting and definitely an acquired taste. But in green smoothies, the sweetness of the fruit completely hides the natural bitterness of the greens.

b. Green Leafy Vegetables are NUTRIENT DENSE:

Let me remind you that our ape, gorilla and chimpanzee ancestors ate up to 6 pounds of green leaves per day. And these massive animals were solid muscle powerhouses. That is, they got virtually all of their protein, vitamins and minerals from greens alone!

The USDA recommends that we eat a minimum of 3 cups of dark green vegetables per week, but I doubt that many of us are reaching these standards.

Because ounce per ounce, greens are highly concentrated sources of:

  1. Minerals: Iron, Potassium, Magnesium and Calcium (greens are especially important sources of calcium, much more so than dairy and therefore vital in understanding how to prevent osteoporosis)
  2. Vitamins: Vitamin K, Vitamin C, Vitamin E and B, Folic Acid
  3. Pytonutrients: Beta-Carotene, Lutein, Zeaxanthin and other carotenoids that can be converted to Vitamin A. These phytonutrients are powerful anti-oxidants and are cancer-protective.
  4. Fiber: which is helpful with detoxification, heart health, bowel cleansing and with very little carbohydrate, they are have low a glycemic index too making them perfect for diabetics and individuals wanting a raw food for weight loss program.

    Green Smoothies for Two: My Morning Recipe

    After some experimenting over the years, my husband and I use my Vitamix Blender to blend the following into a delicious green smoothie for two:

    • 1 banana
    • A handful of mixed berries
    • One carrot
    • 1/2 a celery stock
    • A few slices of fresh pineapple
    • A few ice cubes
    • Two scoops of Natural Protein Powder
    • Two tablespoons of Flaxseed Oil
    • Two tablespoons of ground flaxseed
    • 1 scoop of greens plus powder (a combo of spirulina, chlorella, wheatgrass, etc)
    • 1 1/2 cups of alkaline water
    • A large handful of green leafy vegetables (this ingredient will vary depending on what I have on hand, but choose from the list above)

    I absolutely love this recipe as it is such a powerful and nutritious kick-start to our day. I think that we get more whole food nutrients in our breakfast shake than many people do all day.

    How do I get more fresh veggies into my kids?

    Do you have a picky eater at home too?

    Well, you are not alone, and making a yummy tasting green smoothie is the easiest way to get whole food nutrition into your kids.

    Just be sure to wipe the green moustache off their lips after they drink one!

    You can even freeze the smoothies into popsicles for tasty and nutritious treats.

    I hope you enjoy my own favourite smoothie recipe and that you have fun creating your own green smoothies!

    Yours in Wellness,

    Dr. Lisa

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