How do you get your daily dose of dark leafy greens and fruit in? Throw it in a blender and drink it. I started several days ago and I can honestly say I love it.
This smoothie comes from Kimberley Snyder, a clinical nutritionist and author. Her Glowing Green Smoothie is a favourite among many celebrities.
Simply combine fresh spinach or kale and romaine lettuce in a blender. Add a small apple, pear and banana. What I like is you can mix and match the greens and fruit as you like. Organic is always best.
Here is the data on why this smoothie is big on nutrients.
Spinach – is one of the world’s healthiest foods. It’s a rich source of vitamins A, C, E and K. Vitamin A for is important for maintaining eye health and vitamin K for maintaining bone health.
per 100 grams:
- Calories: 23 Protein: 2.9g Potassium: 558.0mg Fibre: 2.2g Iron: 2.7mg Calcium: 99.0mg
- vitamin A: 469.0RAE vitamin C: 28.1mg vitamin E: 2.2mg vitamin K: 888.48mcg
Kale – is another rich source of vitamins A, C and K. It’s high in fibre for healthy digestion and vitamins A and C for healthy skin and hair.
per 100 grams:
- Calories: 50 Protein: 3.3g Potassium: 447.0mg Fibre: 2.4g Iron: 1.7mg Calcium: 135.0mg
- vitamin A: 769.0RAE vitamin C: 120.0mg vitamin E: 1.5mg vitamin K: 1062.10mcg
Romaine Lettuce – is a heart healthy green that is low in calories and an excellent source of vitamins A and K.
per 100 grams:
- Calories: 17 Protein: 1.2g Potassium: 247.0mg Fibre: 2.1g Iron: 1.0mg Calcium: 33.0mg
- vitamin A: 436.0RAE vitamin C: 24.0mg vitamin E: 0.5mg vitamin K: 96.35mcg
Keep in mind, too much Vitamin A can be toxic. 3,000 mcg RAE equals 10,000 IU. Do not exceed 5000 IU /day.
Here is the FDA’s recommended daily values.
On a personal note, I wanted to extend a big hug and thank you to my bff for the gift of a beautiful new blender. I love it. My smoothies are no longer chunky, yay!
Adapted from Kimberley Snyder.
Green Smoothie
Author:
Prep time:
Total time:
Serves: Approx 60 oz
Ingredients
- 2 cups cold filtered water
- Spinach or Kale, half a bunch
- Romaine lettuce, half a small head
- 2 stalks celery
- 1 small granny smith apple, cored
- 1 small pear, cored
- 1 small banana
- Lemon juice, from 1/4 lemon
- cilantro, a small handful
- parsley, a small handful
Instructions
- Combine all ingredients in a blender.
- Blend at high speed until smooth.
Notes
Store in the refrigerator for up to 2 1/2 days.
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