Green smoothie: June recipe

by Aqiylah Collins

A previous article, The Basic Green Smoothie, generated a lot of attention and questions. So, we’re going to take it a step further with a series of monthly green smoothie recipes that include fruits, vegetables and superfoods, a quick breakdown of the primary nutrients, potential health benefits from regular consumption, and shopping tips.

The goal: to get Portlanders eating more fun, easy, energy-producing whole foods.

Why green?
Greens like are packed with fiber and a powerful assortment of vitamins, minerals, micronutrients and phytochemicals that translate to blood purification, cancer prevention, strengthened immunity, improved digestion, improved circulation and energy, reduced mucus, and improved organ function. Yet, most of us don’t eat enough, if any, greens which is nuts because there are so many types of greens to choose from – kale, broccoli, spinach, romaine, watercress, bok choy, Swiss chard, collard, mustard and turnip greens to name a few – that it’s impossible not to find at least a few you like!

One easy way to get your greens in is in a smoothie. Blending the greens with fruits and vegetables masks the flavor of the greens for the most part, making them more palatable to your taste buds. Morning is an optimal time for a green smoothie since its an easy way to jump start your day with loads of nutrient-rich foods that energize your body, mind and spirit. Simply try it and feel the difference!

June green smoothie recipe
Apricots
Banana
Mango
Kale
Collards
Mustard greens
Turnip greens
Dried cranberries
Blackstrap molasses
Maca (powder)
Coconut water

Download a printable recipe.

High in nutrients
Vitamins A, B6, C, D, E, K
Fiber
Calcium
Potassium
Copper
Manganese
Magnesium
Folate
Iron
Sulphur
Lutein
Protein
Selenium
Quercetin
Lipids (healthy fats)
Amino acids
Flavonoids
Antioxidants
Phytochemicals

Potential health benefits
Support the immune system
Nourish eyes, skin, hair, and gums
Build strong bones and teeth
Improve digestion
Regulate elimination
Aid in lowering blood pressure and cholesterol
Replaces electrolytes after exercise, illness or stress
Maintain healthy arteries
Neutralize free radicals
Relieve dermatitis and eczema
Promote kidney and urinary tract health
Healthy connective tissue and membranes that line joints
Relax nerves and regulate heartbeat
Enhance fertility and sexual performance
Relieve menopausal symptoms
Protect against functional losses associated with aging
Nourish the thyroid
Regulate the metabolism to release excess fat and waste
Prevent dehydration
Restore vitality to the skin
Reduce risk of colds, cataracts, rheumatoid arthritis, osteoporosis, emphysema, and certain cancers

Shopping
Most of the food items listed can be found at any local grocery stores and markets. A few things to note, especially for Portland Metro readers:

Trader Joe’s actually has a Southern Greens Mix that combines kale, collard, mustard and turnip greens, already washed and chopped for your convenience.

There is a big difference between molasses and blackstrap molasses, so be sure to read your labels carefully.

Coconut water is readily available with and without pulp at Whole Foods and food coops but the widest variety is offered at Portland’s own New Seasons Market. The small individual serving containers make a great backpack addition for quick, sustainable energy boost while hiking, cycling or working out.

The Portland food coops – People’s (SE), Food Front (NW), Alberta Grocery (NE) carry maca. If you hear of a Vancouver location that stocks it, please leave a note below.

Enjoy and be well!

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