Drink me!
I usually receive looks of surprise and confusion when I tell people about one of my favorite recipes and health foods – green smoothies. The image of drinking a glass of salad and greens can be a daunting image but I believe that if you give it a chance, it can not only add more vegetables to your diet and lifestyle but improve your health and change your perspective on good vegetarian and vegan eating.
Years ago, I serendipitously began reading Dr. Joel Fuhrman’s series of books on health. In his flagship books, Eat to Live and Disease Proof Your Child he recommends “blended salads” as an efficient and tasty way to get a large number of greens into your diet. And thus began my continuing, and sometimes difficult, relationship with blended greens.
My initial concoctions were absolutely terrible and were barely drinkable. I began to experiment with the number of greens, the types of greens and additional ingredients. I learned that for me, romaine or romaine hearts, were gross. Also, I learned that my green smoothie would not take on the right texture unless I added avocado and that freshly squeezed lime was absolutely necessary to cut the bitterness of the heavier greens.
After years of experimentation I finally found the mix that works for me, which I named my Green Goodness Smoothie, due to the fact it only contains green vegetables and fruit. I do realize, however, that this is an intens mixture and can frighten and even digust those who are just starting out with blended salads and green smoothie. Shawn Sweeney, the editor-in-chief and driving force behind Compassionate U, has his own modified green smoothie recipe that uses different fruits and vegetables. Kris Carr, of Crazy Sexy Cancer fame has a “go-to” version of a green smoothie. And, of course, Dr. Joel Fuhrman has a great basic recipe.
A blended salad or a green smoothie is a fantastic way to consume a large quantity of greens. It also allows you to easily take it “on the go” as fast health food. Blending the greens and vegetables helps them become more digestible and breaks down the cell walls, allowing for greater absorption of nutrients.
I encourage everyone to experiment with these recipes or tweak them to create your own blends. In the beginning you may find you don’t like the flavor of certain ingredients or you may have to adjust based on the strength/age/quality of your blender. Do not be discouraged if you do not initially enjoy it; keep trying and find something you love!
Green Goodness
Created and perfected by Andrea Nelson
Ingredients:
1 cup frozen spinach or fresh baby spinach
3 leaves of raw collards
3 leaves of raw kale (curly or lacinato)
1 stalk of celery, coarsely chopped
¼ avocado
1 lime
¼ cup chopped wheatgrass, loosely packed
1 tsp. matcha tea powder (optional)
Filtered water
Handful of ice cubes (optional)
Directions:
Add water and avocado to the blender and mix, followed by the juice of the entire lime. Begin to add your greens and veggies one at a time, as you continue to blend and mix. Make sure you blend completely, and adding addition water as necessary. Based on the model/age/quality of your blender, you will have to adjust blending times and speed. Some blenders may have difficulty blending celery, so you may omit that or substitute celery juice instead. The frozen spinach helps cool the mixture; add the ice cubes based on your personal preference.
Shawn’s Green Drink
Created and perfected by Shawn Sweeney
Ingredients:
1 large apple – granny smith have the lowest amount of sugar, so they are preferable, but have a short season. If you can use these, go with whatever is local, seasonal and organic.
1 orange – juicing oranges are the best, but not always necessary. Again, go organic.
2 stalks of organic celery – make sure you rinse them off really good!
2 organic carrots
Large handful of greens
Large handful of spinach
Directions:
Slice the apples and oranges and juice them with a high speed juicer. Wash and rinse the carrots and celery and put them through the juicer adding to the apple/orange combination.
Pour the juice into a regular blender with the handful of greens and handful of spinach.
Blend for three minutes on high until smooth.
Depepding on the temperature of your veggies, this drink can get somewhat warm. Add cold water or ice as necessary.
Kris’s Go-To Green Smoothie
Created and perfected by Kris Carr and featured on her website www.crazysexylife.com
1 avocado
fresh mint
1 cucumber
a bit of kale
coconut water (or purified)
stevia to taste
Blend ingredients in a high-powered blender. If you can’t get mint, try adding lime – awesome!
Green Banana Power Blended Salad
Created and perfected by Dr. Joel Fuhrman and featured in Disease Proof Your Child
Ingredients:
2-3 ounces washed baby spinach
3-4 ounces washed romaine lettuce
1 banana
½ avocado
5 medjool dates
1 tablespoon black fig vinegar (optional)
Directions:
Blend well into a smooth pudding-like consistency in the food processor, Vita-Mix, or a powerful blender by shoving the lettuce down into the blades with a cucumber or carrot used as a plunging tool. Blending raw greens until smooth greatly increase the absorption of nutrients from out digestive tract, delivering a powerful nutrient punch.
