Going Green

A combination of leafy greens like spinach or kale, fruit and a liquid base, green smoothies are all the rage for their abundance of vitamins, antioxidants, amino acids and minerals.

The popular drinks also contain phytonutrients, which support our immune system and improve health and longevity. They may even help guard against certain diseases, including heart disease and cancer.

So to get you started down the path to green goodness, we’ve come up with a few must-knows and a recipe to help you on your way.

Juicing Vs. Blending

So why not just eat the fruit and veggies to reap the benefits?

Turns out that simply chewing greens can’t release all the nutrition that they offer. In order to milk the veggies, as well as the fruit, of their worth, they should be blended well. By doing this, the majority of the cells in the greens and fruits burst, enabling our bodies to absorb those healthful nutrients.

If you’re wondering about the differences in juicing and blending, here’s a little info: Juicing extracts water and nutrients from veggies leaving the indigestible fiber, while smoothies use the entire fruit or vegetable, and blending breaks the fiber apart, which can make it easier to digest. Juicing is great if you have a sensitive digestive system or have trouble processing fiber. With juicing, the nutrients are absorbed into your blood stream quickly due to the lack of fiber, so if you’re juicing only fruit, this can lead to a rapid spike in blood sugar—so beware! Smoothies tend to be more filling because the fiber stays intact and are usually easier to make.

Get Started

Let’s just assume we’re making smoothies for the sake of this article. (If you’re juicing, you’d need a juicer rather than a blender.) The only equipment required to make a smoothie is a blender (and maybe an unbiased mind if eating vegetables isn’t your favorite thing). Our advice is to do some research online to find the blender that best meets your needs and budget.

Although many people are hesitant to try a green smoothie due to the commonly disliked leafy greens that give them their color, keep in mind that the ratio of fruits to veggies is 60:40. And guess what? The fruit wins. The fruit dominates the flavor, so the vegetables will not have their usual strong taste. At the same time, the greens balance the sweetness of the fruit, and add a slight tang to the flavor.

So here’s a green smoothie to get you started, courtesy of Chef Michael Callahan of chefcallahan.com.

Nutri-Bomb Green Smoothie

› Makes 4 servings

3 ounces kale

2 ounces spinach

1 apple, cored

2 bananas

1⁄2 ounce fresh gingerroot, grated

2 tbsp fresh basil, chopped

2 garlic cloves

1⁄2 ounce fresh turmeric, grated

2 tbsp flax seeds, ground

1 tbsp hemp seeds

1 tbsp chia seeds

2 tbsp tomato paste

32 ounces water (or enough to fill blender to 64oz)

Combine all ingredients in a large blender, and process until smooth. › Serve immediately. ›

Note: Bananas and apples may be frozen in advance. Ice may be substituted for a portion of the water.

Sources: simplegreensmoothies.com, rawblend.com, fi tlife.tv, dailyburn.com, foodmatters.tv, food.com