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Green smoothies make for a healthy green spring

gGeen smoothies pack a nutrient punch.
gGeen smoothies pack a nutrient punch.

Green living includes healthy eating. As the days grow longer and gardeners plant and tend seedlings, tender young leafy veggies star as the main ingredients in healthy green smoothies packed with vitamins and fresh nutrition. All that is needed is a blender and some fruit and leafy shoots.

If you are new to juicing or smoothies, you may want to gradually introduce them to your body’s digestive system. Another tip is to quickly blanch the leafy greens for a few seconds in boiling water, then immerse them in an ice water bath to stop the cooking process. Drain well before adding to the smoothie mixture but save the blanching water as stock for soups and stews. A good smoothie size is 8 oz.

Try these recipes for some new spring teats:

Hawaiian Smoothie:


• Fresh collard greens, stemmed and chopped 1-11/2 c

• Frozen unsweetened mango chunks 1/2 c

• Frozen unsweetened pineapple chunks 1/2 c

• Fresh lemon or lime juice 1 T

You get: Vitamin A, vitamin C, iron, and calcium

Popeye Power


• Fresh spinach, stemmed and chopped 1 ½ - 2 c

• Avocado, pitted

• 100% apple juice 3/4- 1 c

You get: Monounsaturated fat, vitamin C, vitamin A, manganese

Coco Loco


• Fresh spinach, stemmed and chopped 1 ½ c

• Frozen unsweetened mango chunks 1/2 c

• Frozen unsweetened papaya chunks (or fresh papaya)1/2 c

• Light coconut milk 3/4c

• Chia seeds 1 T

You get: Folate, vitamin A, vitamin B6, vitamin C, fiber

The Energizer


• Fresh kale, stemmed and chopped 1 c.

• Fresh or frozen unsweetened blueberries 1/2 c.

• Frozen banana, one

• Vanilla almond milk ½ c.

• Almond butter 1 T

• Honey or agave syrup to taste

You get: Vitamin K, potassium, fiber, vitamin C, manganese

The Tropico


• Fresh Swiss chard, stemmed and chopped 1 c

• Frozen banana, one

• Frozen unsweetened pineapple chunks ½ c

• Fresh squeezed orange juice 1 c

You get: Vitamin C, vitamin A, vitamin K, manganese, potassium

Blend all ingredients in blender to liquid add additional fluid to desired consistency. Left over smoothies can be stored in the refrigerator for 24 hours in an air tight container. Shake vigorously and enjoy.

Once you try a few blends and decide what you like, experiment with other leafy green and fruit combinations. Greens are available year round in most markets. Organic greens provide the best nutrient sources. Check your local Farmers Market, too.

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