Fitness Tips

Drink your greens!

Green leafy vegetables are one of the most nutritious food group on the planet. Kale, for example, is a vegetable that can protect against certain cancers due to its high antioxidant levels, it contains anti-bacterial, anti-viral and immunity boosting nutrients, protects your vision, is extremelely high in ß-carotene and vitamin A, and provides about 700% of recommended amount of vitamin K which plays a crucial role in bone health and prevention of Alzheimer’s disease.
Kale, as well as other greens also contain high levels  of vitamin C, iron, B vitamins, minerals such as calcium, copper, potassium and sodium. Another benefit of consuming raw vegetables, especially greens are enzymes that aid in digestion, and help to alkalize the body. The high content of fiber also helps with digestion and keeps us full longer.

There are many more reasons why greens are so healthy, and most of us know that we should eat more salads and vegetables. I wanted to tell you about another way of increasing your green leafy vegetable consumption in your diet. Green smoothies have been gaining popularity around the world because  of the incredible nutritional benefits, ease of preparation and taste. Green smoothies may sound and look weird, but they are delicious. They are great in the morning, as a snack or a light and detoxifying dinner after a tailgating weekend.   Interested in knowing more about the benefits of green smoothies? Visit HERE to learn more.

Here are a some important tips on making a delicious green smoothie:

  • Switch up your greens for maximum benefits (spinach, kale, parsley, mustard greens, lettuce, etc). Use 2-5 cups of greens per person.
  • Always use a ripe banana in your smoothie. This is key to the delicious taste of the smoothie. The sweetness of the banana cancels out the bitterness of the greens.
  • Add 1-2 other fresh or frozen fruit into the smoothie
  • Always use ripe fruit. Bananas should have spots on them and other fresh fruit should be soft and fragrant for best taste and nutritional value
  • Add water (not milk or other fluid – otherwise the smoothie will not taste good). Add as much or as little as you want for desired consistency.
  • Use a blender or a hand blender to liquidize the ingredients.
  • If desired, add supplements (green powder, vitamins, minerals, chia seeds, hemp seeds, hemp/flax oil), but do not add whey or plant protein powders.
A few of my favourite green smoothie combinations:
Parsley, banana, orange or freshly squeezed OJ, ripe mango
Spinach, banana, blueberries, peaches
Kale, banana, lemon juice, pear
Parsley, banana, pear, strawberries
Kale, banana, strawberries, apple or freshly squeezed apple juice
Romaine lettuce, banana, apple, mango
(add a desired amount of water to each smoothie)
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There are endless combinations of ingredients. I usually try to use seasonal produce and keep it simple. However, green smoothies can be as simple or as complex as you chose. Many websites offer great recipes, one of them being Victoria Boutenko‘s Raw Family website where you can find more information about smoothies, raw lifestyle and other resources.
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Go green!
Olivia
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