Introducing Green Smoothies Into Your Diet

By Chris Sovey
RN, BSN
OPINION PIECE

The American diet is severely lacking in greens. Most people are finding it increasingly difficult to consume enough vegetables on a daily basis (...more importantly green leafy vegetables), especially in our fast-pace culture. However, there is a way to significantly increase your intake of vegetables in a efficient manner.

Consider green smoothies. At first glance you might think they look repulsive. I get curious looks every time that I go to the gym with one of these smoothies, and I've heard just about every green smoothie comment that you can imagine. It has actually become a good conversation starter. But it made me realize how few people are harvesting the true power of these tasty drinks. The potential health benefits of green smoothies are endless. In my personal experience, I have noticed practically all my digestive issues have disappeared, my remaining acne has cleared up, my skin is softer, my systolic blood pressure has dropped by 15 points on average, and I have more energy. This isn't coincidence. This is because of a major lifestyle change I have made.

Green smoothies are mixed in a blender, which in a sense "pre-digests" them. This makes the nutrients more bio-available (absorbed) to your body. Green smoothies always contain a green-leafy vegetable, and should not contain starchy vegetables. You then add fruit, water, and other ingredients / supplements if you so desire. The smoothies taste much better than you can imagine if made properly. I have become so experienced making these drinks that I can almost cover up the taste of the vegetables entirely for people if I desire. One time I made one of these drinks for my brother-in-law who claimed to despise spinach. I put a lot of spinach in the drink, along with ice, a variety of fruits, and a touch of raw sugar. He loved it, and was completely unaware of the spinach. This is because certain green leafy vegetables complement particular fruits very well. They only take a few minutes to prepare too!

Start by using spinach. Spinach is nutrient dense in multiple essential vitamins and minerals. It is mild to the taste and mixes easily with fruits and other greens. After you have made a few smoothies using spinach, start rotating different types of lettuces, such as: Romaine, Boston, Green, etc. Then you can eventually move into some of the more feared green leafy vegetables such as Kale. (Just for your information, Kale is one of the most nutrient-dense foods on the planet.)

There are thousands of recipes available online. Try to avoid adding too many additional ingredients to the smoothie. Keep it as basic as possible. If you feel the need to use a sweetener, use raw Turbinado sugar. I highly recommend reading Green Smoothie Revolution by Victoria Boutenko. She is the expert on this subject, and explains in great detail the benefits of consuming green smoothies. She also has over 200 recipes in this book. She even has recipes for kids and pets!

Here is a general green smoothie recipe I use to get you started:

INGREDIENTS:

• 1 bunch of fresh spinach
• 5-6 strawberries
• A few handfuls of blueberries
• 1 banana
• 1 apple
• 1.5 cups cold water

INSTRUCTIONS:
1. Thoroughly wash all ingredients. Use organic produce if possible. Slice the apple using an apple slicer. Keep the skin intact. Add the greens to the blender first. Add all fruits. Add water. Blend well on a high speed until contents reach a smooth consistency. Pour and enjoy!

A FEW NOTES:

This is just a practical way to introduce more greens into your diet. It has become a lifestyle for me, and many others. Search the net for more information about green smoothies if you are interested. I highly recommend them.

Disclaimer: Most postings on this blog are opinion-based. Information on this blog is not meant to serve as medical advice. Always consult with your healthcare provider before implementing any opinions presented on this blog.

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Chris Sovey,

RN, BSN

Disclaimer: Most postings on this blog are opinion-based. Information on this blog is not meant to serve as medical advice. Always consult with your healthcare provider before implementing any opinions presented on this blog.