Are you looking for ways to get more vegetables into your diet? Eating a variety of fresh produce, especially green vegetables are important for your health.
But some nutrients, such as vitamin C, are reduced when cook and are better for you health when eaten raw. Cooking enhances other nutrients, such as lycopene in tomatoes, therefore eating your foods in a variety of preparations is important.
Making green juice or smoothies can offer a concentrated source of nutrition. Blending green vegetables into a drink, maintains the natural fiber in these foods and is hydrating as well.
In making your own perfect green drink or smoothie, use the guidelines below for a unique, ideal and healthy combination.
1. Remember the 60/40 Formula
In making your green smoothies, don’t just throw ingredients in the blender. Take those measuring cups and follow this simple formula: 60% fruits to 40% leafy greens
2. Follow This Simple Formula
2 Cups Leafy Green Vegetables
– Bok Choy
– Dandelion
– Collards
– Kale
– Swiss Chards
– Spinach
– Romaine
2 Cups Liquid Base
– Almond Milk
– Coconut Milk
– Coconut Water
– Plain Water
3 Cups Ripe Fruit
– Apple
– Avocado
– Banana
– Berries
– Grapes
– Mango
– Orange
– Peach
– Pear
– Pineapple
Note:
The above formula yields about 32 ounces and serves two.
3. Blend in Stages to Avoid Leafy Chunks
To get that perfect smooth green smoothie, blend your leafy green vegetables and liquid-base first. Then you can add your remaining fruits and blend again.
4. Freeze Some Fruits to Make It Extra Chilly
Do you want your green smoothie to be extra chilly? You can freeze your favorite fruits such as grapes, ripe bananas, berries or pineapples.
Also you can also freeze your leafy green vegetables in a freezer-safe bag. Just make sure to add these frozen greens straight to the blender and do not defrost them.
5. Use Raw and Natural Sweeteners
Add naturally sweet fruits to your green smoothie, if it tastes bitter or a bit too green. By using naturally sweet fruits such as apples, mango, bananas, pears or pitted dates, we avoid artificial sweeteners and processed sugars.
6. Boost Your Smoothie
Boost your smoothie with acai powder, cinnamon, cacao, chia seeds, flax seeds, hemp seeds, hemp protein powder or coconut oil.
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