I’ve been on an adventure of green smoothies and of fruits from faraway places, and I’m returning to share a few recipes and a bit more of my current adventure! First, here are a few smoothies. Blend one up, sit back and read.I try everything once, take what I like, and make it my own.
I tend to blend up more ingredients than “they” suggest, so I’ve pared down the ingredients in traditional green smoothie style.
Most smoothiable veggies I don’t eat. Celery, cucumbers, zucchini, or lettuce are apparently the base for many varieties. I did use a red pepper, raw onion and raw garlic a few times, but really not a fan of drinking those. I am a fan of the cruciferous family which is comprised of siblings broccoli, cauliflower, kale, collards, etc; and as you will learn, cruciferous are not smoothiable. So I was rather stuck.
The base of my green smoothies consists of a few of these ingredients daily. Don’t drink the same greens day after day; each have great health benefits, mix it up. I’ve only given you a glimpse of what each contain.
Romaine Lettuce is an excellent source of vitamin A, vitamin K, folate, vitamin C, manganese, and chromium. It prevents cholesterol from sticking to artery walls.
Spinach, Chard and Beet greens contain at least 13 different flavonoid compounds that function as antioxidants and as anti-cancer agents.
Cucumber contains silica, an essential component of healthy connective tissue and cucumbers reduce water retention which can reduce certain types of high blood pressure.
Celery contains vitamin C and several other active compounds that promote health, including phthalides, which may help lower cholesterol, and coumarins, that may be useful in cancer prevention.
Parsely contains volatile oils-particularly myristicin-have been shown to inhibit tumor formation. Flavonoids in parsley-especially luteolin-have been shown to function as antioxidants that combine with highly reactive oxygen-containing molecules (called oxygen radicals) and help prevent oxygen-based damage to cells.
Summer squashes are excellent sources of manganese and vitamin C. It is also a very good source of magnesium, vitamin A, dietary fiber, potassium, copper, folate, and phosphorus. In addition, summer squash is a good source of omega-3 fatty acids, vitamin B1, vitamin B2, vitamin B6, calcium, zinc, niacin, and protein.
So the base is a little on the savory side, not so sweet and not so palatable for most people. The average green smoothie drinker will use 60% fruit to 40% vegetable, so definitely add some fruit. Banana thickens and sweetens it and dates are sweet, avocado thickens a smoothie and provides good fat. How about some berries or cherries? Not very sweet but full of antioxidants. Then, try more exotic items like coconut meat, coconut water and acai berries. Coconut contains good fats that actually help you process fats and the water contains necessary trace minerals and acai is filled with antioxidant qualities if they aren’t overly sugared or processed.
I still stayed quite savory adding basil, cilantro, thyme, or mint to berry, pineapple, papaya smoothies. I also used tamarind and guanabana pulp found in the frozen section of Mexican grocers, plus kiwi and pears.
I don’t use cruciferous veggies raw in smoothies because they inhibit the thyroid. I don’t need my endocrine system slowing down, so eating these veggies cooked or fermented will bring out their better qualities.
If you are drinking these in the Fall and Winter, add ginger, nutmeg, cinnamon or a dash of cayenne or drink them room temperature. Consuming cold or cold-natured items in the cold temperature seasons isn’t ideal for your body to break down so you can warm them up with spices. You may want to skip cooling summer vegetables like cucumbers until the the prime season for them come back around. Stick with slightly bitter or winter vegetables like celery, swiss chard, lettuces or spinach. Experiment with short season fall fruits like pomegranates and persimmon.
Oh, blenders! It really helps having a Vitamix or a BlendTec blender. Those can puree whole vegetables and fruits in seconds. I spent more time cutting up my vegetables and slowly feeding them to my old standard blender.
I will discuss some other add-ins a little later like Cacao, Hemp, Maca, and Goji Berries when I fill you in on Superfoods.
Here are recipes:This one was given to me which was clipped out of the newspaper Pineapple Grap e 1 cup Green Grapes 2 cups Pineapple 1 large handful Spinach 1 cup or more water Raw spinach has no flavor in smoothies, so it’s an easy way to get a big dose of green goodness. This one was really sweet for me, but tasty.
Cilantro Pineapple 2/3 small Pineapple Entire bunch of Cilantro 6 full leaves Romaine Again a sweet one, but I want you to start with ones that will keep you wanting to drink your smoothie Blueberry basil 2 large handsful of blueberries 6-7 basil leaves 1 green apple 1 large cucumber 1/3 cup parsley 2 cups red leaf lettuce loosely packed 2 cups spinach Juice of 1 lemon or 1 juicing orange Thumb nail size ginger root Water
Mint lime thyme 3 thyme sprigs 8 mint leaves Juice of 2 limes 1 green apple 3 stalks celery 1/3 cup parsley 2 cups spinach loosely packed ½ cucumber or 6 leaves of romaine
Rosemary raspberry 1 pt raspberries 10 grapes 2 large fresh tender rosemary sprigs 3 stalks celery 2 cups spinach ½ cucumber or 6 leaves of romaine Thumb nail size ginger root Juice of ½ lemon
Marjoram Acai beet 1 cup shredded fermented beets 1 portion frozen acai berry puree 4 marjoram sprigs 1 green apple 3 stalks celery 1/3 cup parsley 2 cups spinach loosely packed ½ cucumber or 6 leaves of romaine Thumb nail size ginger root Juice of 1 lime
Lemon balm orange Entire juice orange 5 lemon balm sprigs 1 green apple 3 stalks celery 1/3 cup parsley 2 cups spinach loosely packed ½ cucumber or 6 leaves of romaine Thumb nail size ginger root
Goji Pear 1 large handful Spinach 2 stalks Celery 1 small handful flat leaf Parsley 1 Pear ¼ cup Goji berries 3 – 4 Dates
Banana Mint 1 handful lettuce leaves 1 handful mint 2 bananas 1-2 cups water
Avocado Persimmon 3-4 stalks celery 2 ripe persimmons 1 avocado 1 handful of spinach 1 -2 cups water