Green Smoothies have become a popular way to add a variety of fresh whole raw fruits, berries and dark leafy greens to your diet.
In a recent study at Tufts University, scientists have found compounds in blueberries that help fight inflammation. Kale tastes better and is far more nutritious fresh than it is cooked. It contains powerful anti-oxidants, vitamins A and C and more calcium per calorie than milk.
Oranges, spinach and kale are some of the top 20 foods that contain the most absorbable form of calcium. Spinach and kale and other dark leafy greens made the list of the top 20 foods that contain iron. Kale also has notable amounts of protein and is also an incredibly effective anti-inflammatory.
Adding a quart or two of fresh green smoothies to your diet everyday is an easy way to boost your energy and metabolism, while adding powerful vitamins and anti-oxidants. Enjoy!
Green Power Smoothie
Makes 2 quarts
? 1 apple including peel
? 1 peeled orange, quartered
? 4-6 large kale leaves, dandelion leaves or 2 big handfuls of fresh spinach leaves
? 1 cup fresh or frozen blue or purple berries
? 3 1/2 cups frozen fruit (mango, peaches, pineapple)
? 1/2 fresh or frozen peeled banana (optional)
? 2 tablespoons of lecithin* (optional for a creamy taste)
? 3 cups filtered water
Coarsely chop the apple, removing the stem and flower end. Place the apple and quartered orange in a high powered eight-cup blender.
Wash the greens and, if using kale, remove the stems by sliding your thumb and forefinger down the stem. Add the greens to the blender.
Add the fresh and/or frozen fruit on top. Add the optional lecithin and water to the blender.
Start the blender on low and transition the speed to high. If the mixture will not swirl in the blender, add a bit more water until it is blending well.
It should be thick, smooth and creamy. If you used fresh fruit, add some ice in place of some of the water if your blender can crush ice.
Pour into two quart jars. Place in an insulated bag and you have breakfast or lunch on the go.
*I recommend only using Healthforce Nutritionals Non-GMO Lecithin Powder. It is the only one that is truly nutritional and makes your smoothies taste creamy.
Editor”s Note: Raw Chef Christina Basor is a raw food chef and teacher and graduate of Living Light Culinary Arts Institute, an internationally recognized culinary school in Fort Bragg. For more recipes and classes, visit www.rawchefchristina.blogspot.com or email TheRawChef@sbcglobal.net.
