Hey folks! I’ve had some requests for quick and easy recipes, so this post is the first of a short series of simple meals I plan to share with you. The green smoothie trend has gotten a bad rap as it’s been clumped into this realm of juicing and “de-toxing” that some people are totally obsessed with, and others view as yet another diet fad. I’d like to bring some justice to the green smoothie, and view it not as a diet food, but as an easy and delicious meal for anyone who can appreciate how difficult it can be to get 5-6 servings of fruits and veggies per day!
Smoothies don’t have to be green, but adding leafy greens to a fruit smoothie is a great way to incorporate these nutrient-packed veggies into your or your loved one’s diets. Most leafy greens will work, but I encourage you to experiment with different types, and switch them up once in a while to maximize nutrient benefits. Leafy greens are also a type of produce that you can purchase organic for nearly the same price as non-organic. Because greens are fragile without thick-skinned barriers and thus prone to absorption of herbicides and pesticides, I highly recommend purchasing organic greens (added benefit of supporting organic farms). My favorites are baby spinach, baby kale, curly kale (the more familiar type), red kale, swiss chard, rainbow chard, and beet greens. Avoid using greens like arugula or dandelion greens, which can have a bitter or peppery flavor, not well-suited to a fruity beverage.
Both kale and spinach are good sources of fiber, protein, iron, vitamin A & C, B-vitamins, vitamin K, calcium, potassium, copper, and manganese. Yep, 1 cup of kale contains about 3 grams of protein and only 33 calories, making it a protein-dense food! Remember, it’s not the grams of protein that matter, rather the array of amino acids consumed from a variety of foods, all of which can be obtained from plants!
This smoothie recipe makes a great breakfast, either alone or accompanied by some sprouted whole grain toast and nut butter! The portion size is pretty large, so if you plan to drink this for breakfast it should fill up a 750ml-1000ml bottle. Otherwise you can split it with your favorite person!
Easy Green Smoothie
Time: 5 minutes
- 1 banana
- 1/2 cup frozen mixed berries
- 1/2 cup frozen mango
- 2 cups kale, spinach, or other leafy green (I estimate using two handfuls)
- splash of orange juice
- 1-1/2 cups water
- 1 Tbsp chia seed or ground flax seed (for your daily Omega-3’s) Why it’s important to get your Omega-3’s from plant food and not supplements!
- Optional 1 tsp organic Spirulina powder
- Place all ingredients in a high-powered blender or VitaMix
- Blend thoroughly