We all know that a daily diet rich in fruits and vegetables is a
good thing, that it can prevent obesity, diabetes, heart disease, and even some
types of cancer. But most of us don’t eat anywhere near the recommended amount
of these nutrient-packed foods each day. Some of us haven’t recovered from the
soggy, boiled, unidentifiable stuff our mothers made us eat as children. Some of
us think that preparing fruits and veggies isn’t compatible with our fast-paced
lifestyles. The rest of us mean well but get tired of tossing out those science
projects that languish in our refrigerators.
But you don’t have to cook vegetables and fruit to take
advantage of their nutrition. In fact, temperatures above about 116 degrees F
(46.6 C) destroy food’s natural enzymes, which facilitate digestion and keep our
gut and arteries clean, thus boosting health and energy. Raw green veggies are
especially health-enhancing. They are loaded with amino acids (the building
blocks of protein), minerals, vitamins, fiber, and chlorophyll. Research has
shown that raw vegan diets decrease toxic products in the colon and enable
proper elimination of waste.
But one can only eat so many salads, you say. And, in fact, we
only benefit from some of the nutrients in salads. Unlocking the nutrients
stored in their cell walls requires a significant amount of chewing, which most
of us aren’t very good at – or patient enough to do. So blending these foods
into a smoothie makes the nutrients available by rupturing the plant cell
membranes, enabling our bodies to process the food more easily and quickly, and
absorb all those nutrients.
Green
smoothies don’t require you to buy expensive protein powders or soy milk or
sweet syrups. All you need are a couple of ice cubes or some liquid, some fresh
greens (preferably organic) and a piece or two of fruit.
You might be familiar with fruit or soy protein smoothies. But
green smoothies don’t require you to buy expensive protein powders or soy milk
or sweet syrups. All you need are a couple of ice cubes or some liquid, some
fresh greens (preferably organic) and a piece or two of fruit. Dust off the
blender, mix them up and you have a delicious green smoothie that is dense with
nutrients that are easily absorbed into your blood, that contains little or no
saturated fat, and is low in sodium, high in potassium, fiber, and antioxidants.
Best of all for busy people, green smoothies are simple and fast
to prepare. Start with some dark, leafy greens like spinach leaves, kale,
romaine, or parsley. You can also use celery, carrot tops, and other greens. To
sweeten up the taste of the greens, blend them with fruit. Try a couple of
apples, pears, or bananas, or chunks of fresh mango, peaches, or berries.
Instead of ice cubes, you can add fresh coconut water, purified water, or
freshly made nut milk to create your preferred texture. Add some “super foods”
or powdered supplements if you want, but it’s not necessary.
Precise measurements are not required. Forty percent greens to
sixty percent fruit is a good place to begin. The combinations are limitless, so
just use your imagination, buy what’s seasonally available or on sale at the
market, and experiment until you find some recipes that suit your taste.
Rotating the greens you use is a good idea so you get a variety of nutrient
combinations. If your smoothie tastes too – well – green, try adding a drop of
natural vanilla extract. Kids enjoy making their own smoothies – and cleanup,
like preparation, is easy and fast.
To get you started, here are some combinations that we like:
-
Four pears, one bunch parsley, two cups of water
-
Pineapple, bananas, fresh mint leaves, water
-
Bananas, chopped papaya, freshly squeezed orange juice,
greens
Learn More
Green Smoothie Revolution: The Radical Leap Toward Natural
Health by Victoria Boutenko (North Atlantic Books, 2009)
Green Smoothies Diet: The Natural Program for Extraordinary
Health by Robyn Openshaw (Ulysses Press, 2009)
Raw-Riffic Food’s 101 Super-Charged Juices, Shakes &
Smoothies by Deborah C Marsh (CreateSpace, 2009)
Green for Life by Victoria Boutenko (Raw Family
Publishing, 2005)
Wendy Priesnitz is Natural Life Magazine's editor.
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