🙂 An EASY, TASTY way to eat your greens! 🙂
~ Leafy greens combined with fruit might become your new best friends! ~
Joel Fuhrman, M.D., one of the country’s top experts on natural healing and nutrition,
is a big promoter of green smoothies, stating they are nutritional power houses,
and he advises lots of leafy greens for those prone to acne!
Click here: Food For Thought: Green Smoothies
Joel Fuhrman, M.D. has appeared on hundreds of television and radio shows including:
ABC, CBS, NBC, FOX, CNN, Today, Good Morning America, the Discovery Channel,
TV Food Network, CNBC and many more.
(www.drfuhrman.com & www.diseaseproof.com).
🙂 What are Green Smoothies and Why are They Fabulous?
After consuming “blended leafy greens” on a daily basis for 6 weeks, by making quick and easy “green smoothies,” I noticed a huge difference in my skin. My skin doesn’t break out like it used to, and it now has a healthy glow. Green smoothies are leafy greens mixed with fruit smoothies, and the great part is that because you’ll be mixing the greens with fruit, you’ll only taste the fruit! (If you don’t like fruit, please see the recipe for the veggie based smoothie below). This is one of the quickest, easiest, tastiest, most nutritious ways out there to get in your daily leafy greens.
🙂 Why Do Them:
If you’re suffering with acne, there’s a very good chance that the smoothies will greatly help (I believe this may be due to the high content of Vitamin A, which is non-toxic and safe when you obtain it from food in the form of beta-carotene). They’ll make your skin look healthy, you’ll be getting tons of nutrition (blended greens give you 4 X the amount of nutrition compared to eating them, because the blender is able to more thoroughly break down all the cell walls in order to release nutrients. So, drinking 1 cup of blended greens is like eating “FOUR” cups of greens!!), you may notice your appetite going down (because your body will be getting so much nutrition, you may feel the need for less food), you may find that you feel calmer and happier (greens are great for this), and a host of many more health benefits! For acne sufferers, to jump-start the benefits, I recommend doing 6 – 8 cups a day, or 2 handfuls of greens, for the first month and then going down to 4 cups (2 pints) a day, or one handful of greens, for maintenance.
🙂 What You Will Need:
A blender – preferably a high-powered one, fruit, frozen fruit Optional (Frozen fruit is great for a flavor kick – especially frozen pineapple, and often, you can find certain frozen fruits, like strawberries, raspberries, etc., cheaper than fresh. Whole Foods has a wonderful selection), leafy greens (For simplicity, I recommend getting a couple bags or containers of pre-washed lettuce. Baby romaine, baby spring mix, and baby spinach are all mild in flavor and great to start with.), flavoring Optional (cinnamon, honey, blueberry concentrate, etc), and water. Fat can help with nutrient absorption, so you might want to consider adding in a small amount of nuts or seeds. I add 1 tbs of ground flax seeds.
You can disguise the green color of your smoothies by using dark colored fruits like blueberries, raspberries, etc.
If you don’t like the noise of your blender (or if it’s over 90 decibels), you can use earplugs, ear protection from Hope Depot, or just figure out some way to cover your ears. We DO want to protect our hearing!
🙂 Recipes: 🙂
Traditional, Fruit-Based Green Smoothie (Make about 4 cups):
• Cut up 2 pieces of fruit (apples, pears, bananas, plums, etc) into 8ths
• Throw in 1 large handful of greens (romaine, spinach, kale, chard, etc.)
• Add about 1/2 a cup of frozen fruit Optional (tropical fruit mix, pineapples, mangoes, raspberries, etc.)
• About 2 cups of water (Be sure to add enough so it’s drinkable).
• Fats Optional (Nuts or Seeds – I use 1 tbs ground flax seeds)
• Add flavorings Optional (Cinnamon, honey, cocoa powder, etc.)
• Blend ingredients (Use ear protection if blender is loud.)
• Rinse out the blender with water (or blend with hot, soapy water, then rinse), and let it air dry.
• You’re done! Enjoy your smoothie. :dance:
• Note: If you’re new to smoothies, be sure to use plenty of fruit (*sweet* fruit, like the kind mentioned above) and only using a small handful of greens (preferably baby spinach, as it has a mild flavor). If your first smoothie isn’t a hit, be sure to experiment with different fruit and leafy green combos until you come up with something you like!!
Vegetable-Based Smoothie (a.k.a. A Blended Salad):
• ½ bunch parsley (gives a wonderful *fresh* taste to the smoothie!)
• 1 handful spinach
• ½ cucumber
• 2-3 stalks of celery
• 1 or 2 pieces of fruit (an apple or a pear)
• 1 lemon (peel, cut in half, discard large seeds, add to blender)
• 2-3 cups water
• Note: It’s important to add at least one fruit and the lemon, otherwise, the smoothie may taste a little bitter. However, with these ingredients added in, it tastes very refreshing! Feel free to experiment with different veggies!
Blended Greens Vegetable Soup:
Although not a smoothie, this is another great way to get “blended greens” into your diet. Simply blend some greens up with water, veggie or chicken broth, carrot juice, etc, and add to vegetable soup as your soup base, or, follow a version of the recipe below (a variation from Dr. Joel Fuhrman’s book, Eat to Live, my favorite book on nutrition), which is very quick and easy to make! This makes a creamy, “comfort food” soup.
• 1 lb bag of frozen broccoli (or a head of greens, like Bok Choy)
• 1 lb bag of frozen mixed veggies
• 1 cup almonds
• 1 quart chicken broth (or veggie broth)
• 1 ½ cups lentils (uncooked)
• 2 tbs turmeric
• 4 tbs cinnamon
• 2 tbs nutmeg
• 1/2 cup dried onions (gives an onion soup flavor)
Instructions: In a high powered blender, blend the frozen broccoli, almonds, chicken broth and dried onions until thoroughly pureed (if you do not have a high powered blender, you may need to cook the veggies first in the broth in order to soften them, and then cradle the veggies and broth into the blender). Pour mixture into a big pot. Add frozen mixed veggies to the pot (you may pulse the veggies on low power in the blended to dice them into smaller pieces if desired – only pulse 1/3 of the bag at a time for best results), and add lentils and seasonings (I guessed on the measurements for these, so you may need to tweak these a bit). Cook on low heat for 1- 1 ½ hrs until everything is cooked. If mixture gets too thick, you might need to add a cup or two of water. This can be made every week if you like and simple re-heat it throughout the week (a great *fast* food!). It makes a *big* pot of soup and will keep refrigerated for 4-5 days. Total Prep Time: Less than 20 minutes.
• Note: You can vary up the ingredients in this soup to make all sorts of combinations. For example, instead of the chicken broth, you could use tomato juice, and then add some diced tomatoes, cilantro, pinto beans instead of the lentils, and add seasonings such as chili powder, cumin, onions, garlic and lemon juice for a great chili soup. Carrot juice makes a great base as well. You could also add things like pumpkin puree or butternut squash puree and use different veggies with the liquid soup base. I like using frozen because it’s quick and easy. Sometimes I blend a head of leafy greens, like kale or bok choy into the liquid base as well for extra nutrients. You can also use other nuts besides almonds. Walnuts pulsed on low will give a meat texture to the soup and is really great in chili type soups.
** Be sure to eat a variety of greens!! This is very important, because not all greens are alike, and they must be balanced! Also, some of you were getting confused about leafy greens being vegetables, like broccoli. Basically, if it’s not a leaf, then it’s not a leafy green. 🙂
** For better results, try to eat at least an 90% healthy diet by cutting out things like sugar, hydrogenated oils (trans fats), processed foods, eating less animal products, etc. Focus more on eating vegetables, fruit, leafy greens, nuts/seeds, beans/legumes, and whole grains. See the links at the top for advice on a healthy diet. Also, www.goveg.com has lots of good information on vegetarianism/veganism.
** For more information, search “green smoothies,” or, click here: Most Popular Green Smoothie Questions Answered by Victoria Boutenko
Green Smoothie Videos:
- This is more of a “grass smoothie,” but it’s a really cute, fun and happy video. 🙂 http://www.youtube.com/watch?v=_36YaRbmOXM
- Jenna’s Healthy Kitchen – Green Smoothie Video: http://www.youtube.com/watch?v=9IQcSYHiovI
- GreenSmoothieGirl’s Healthy Green Smoothie Demo: http://www.youtube.com/watch?v=eXr8-jru1KE
- Trev4Raw’s Blended Greens Raw Soup Video: http://www.youtube.com/watch?v=mVFSm0QiQW4
Please post or send me a private message if you have any questions! I am happy to help! 🙂