Dark green leafy vegetables (like kale, spinach, chard, collards & romaine lettuce) are considered to be some of the most nutrient dense foods that we can have in our diet.  This important “food group” contains most of the essential nutrients that we need for optimal health.  They are a good source of a wide range of vitamins and minerals and provide a number of flavonoids, phytonutrients and antioxidants that help to fight disease.  Leafy greens are a good source of calcium, magnesium and vitamin k, so they are great for bone health.  Many people don’t realize that they are also, calorie for calorie, a very good source of protein.  Additionally, they supply nutrients that help to fight inflammation, which is involved in many of the common diseases today.   I consider dark green leafy vegetables to be a REAL “super food”,  because of all the health promoting and disease fighting nutrients that are packed into these amazing foods.

Because there is so much “good stuff” in green foods,  I eat a salad and drink fresh vegetable juices made with dark green veggies almost every day.   I also drink a green smoothie five or six days a week.  A few years back, most people did not even know what a green smoothie was.  Today, these power packed meals are becoming almost “main stream”.  A “Green Smoothie” is simply a delicious blended smoothie made with whole, unprocessed ingredients that includes at least one dark green leafy vegetable.  If you are new to this concept, try making a smoothie with baby spinach.  Spinach that is picked early is very mild and will not change the taste of the smoothie (I know, I didn’t believe this either until I tried it for myself several years ago).  As you get more curious, you can try other leafy veggies like kale, chard & collards.  I tried collards in my smoothie for the first time earlier this year, and was amazed that it didn’t change the taste of my yummy smoothie much at all.  When experimenting, just start with a small amount.  You can increase how much you add as you go along.  Eating a green smoothie every day is a great way to begin making healthy diet changes.  For those that are already on a  “health journey”, green smoothies are a great way to take it to the next level.  I’ve provided a couple of simple recipes below.  If you have never tasted a green smoothie, hope you’ll give it a try. 

Tropical Green Smoothie

 1 cup fresh orange juice

1/8 – ¼ cup almonds

1 Tablespoon chia seeds

1 – 2 handful of baby spinach

1-1/2  Frozen bananas

1 cup frozen pineapple

1 Tablespoon dried coconut

Blend O.J., almonds, and chia seeds until smooth.  Add baby spinach and blend further.  Add bananas and pineapple and continue blending until creamy. Add dried coconut and pulse a few times to mix. 

Berry Green Smoothie

 ½  cup water

1/8 – ½ cup almonds

1– 2 dried dates  (optional)

1 orange

1 cup frozen berries

½  frozen bananas

1 – 2 handfuls of your choice of greens

 Blend water, orange, nuts, seeds and dried fruit and process in blender.  Add greens and blend further.  Add frozen fruit and blend until smooth

Blessings and Good Health To You!
Ginny