Comprehensive Green Smoothie Recipe Collection and Nutritional Profile



Comprehensive Green Smoothie Recipe Resource!

photo by Kari Sullivan

Photo by Kari Sullivan

I have MANY green smoothie recipe, books, ebooks, and other resources but one thing I have found to be extremely pervasive is digusting recipes. I understand the health benefits of dandelion greens and vegetables but I believe they should be presented in delicious recipes not crammed into a smoothie merely for their health benefits.

I LOVE green smoothies that are prepared with health AND flavor in mind. 95% of the recipes in green smoothie recipe collections I would never consider making because they are not appealing. I have created an amazing collection of delicious recipes that anyone will enjoy!

Why Should I Drink a Green Smoothie?

A lot of raw food gurus and health conscious individuals tout the benefits of green smoothies, but most do not give detailed information about the nutritional content and true health benefits so before we go into the green smoothie recipe collection I want to go over the health benefits of green smoothies first.

Lets begin with spinach

Spinach

The reason I begin with spinach is because it has the most mild flavor of all greens and is very easy to find in any grocery store.

**When you begin you may want to start with 1 c. of spinach in your smoothie and work up.

Nutritional Profile of Spinach

2 cups spinach

Calories............13
Protein.............1.7
Fat..................point 2
Omega 3's..........8%
Vit. A................241%
Folate................29%
Vit. B1................4%
Vit. B2................10%
Vit. B3................3%
Vit. B5................1%
Vit. B6................9%
Vit. C..................22%
Vit. E...................8%
Vit. K..................322%
Calcium...............6%
Iron....................9%
Magnesium...........15%
Manganese............30%
Potassium.............7%
Phosphorus............4%
Sodium.................3%
Zinc......................4%

Surprised?

Spinach packs a lot of nutrition into very few calories!! This is a key to weight loss and optimal health. You need to obtain the nutrition you need within your calorie requirements, Green leafy vegetables make this VERY easy to do. This is why green smoothies have become so popular and the internet is swarming with green smoothie recipe collections. By adding the greens into your smoothie you add very few calories with A lot of nutrition.

Are there other health Benefits of consuming greens in smoothie recipes?

A study published in the international journal of cancer found a significant 34% decrease in incidence of ovarian cancer in those with the highest consumption of luteolin compared to the lowest. Luteolin is a compound found in spinach along with many other vegetables.

Int J Cancer. 2007 Nov 15;121(10):2225-32. A prospective study of dietary flavonoid intake and incidence of epithelial ovarian cancer.

Many studies have shown the cancer protective effects of fruits and vegetables that contain phytochemicals and antioxidants that prevent free radical damage and protect against many forms of cancer.

Studies have also shown that spinach can protect against cataracts and macular degeneration.
http://www.naturalnews.com/020542.html

The health benefits of green leafy vegetables are many, studies consistently show that diets high in fruits and vegetables are protective against a myriad of health problems. This highlights the reasoning behind the green smoothie. In a delicious combination of fruits and vegetables you can take in a high amount of fruits and vegetables easily in a delicious smoothie form. So lets get to the green smoothie recipe collection....

Recipes Provided by The Peaceful Kitchen

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http://www.thepeacefulkitchen.blogspot.com http://www.thepeacefulkitchen.com

The Basic Green Smoothie Recipe

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This smoothie is excellent for those who are just trying green smoothies. It is simple to make and includes minimal ingredients.

1 c. spinach
2 Tb. flax seeds
1 banana
1 c. frozen mango
1 c. water
Blend until creamy.

Tropical Delight Recipe

This is a delicious combination of tropical fruit and greens. I have designed each green smoothie recipe to be delicious AND nutritious. Enjoy!
8 oz. water
1 orange
½ c. frozen pineapple
1 frozen banana
2 c. spinach
5 pitted dates
2 Tb. cashews
2 Tb. flax seeds

Blend until creamy.

Nutrition Profile of Tropical Delight Green Smoothie Recipe
Protein...............13.3g
Omega 3's...........304% daily value
Calcium...............20%
Iron.....................30%
Zinc.....................38%

Chocolate Mint Green Smoothie Recipe

If you want a delicious, healthy dessert smoothie, this one is for you!

8 oz. baby thai coconut water
1/4 c. baby thai coconut pulp
2 c. spinach or kale
1/4 c. mint leaves
2 frozen bananas
6 pitted dates
Couple drops mint extract (opt)
2 Tb. flax seeds
1 Tb. carob
1 Tb. cocoa
Blend until creamy.

The Cold and Flu Fighter Green Smoothie Recipe

If you feel a cold coming on....make up this delicious, healing green smoothie recipe!

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12 oz. baby thai coconut water
1/4 c. baby thai coconut pulp
1 beet
8 baby carrots
8 pitted dates
½ lemon WITH RIND
1 frozen banana
2 c. beet greens
1 c. frozen strawberries

Blend until creamy. Blueberry Surprise Green Smoothie Recipe
Amazing, delicious green smoothie!

8 oz. Fresh squeezed orange juice
½ lemon with rind
2 frozen bananas
4 pitted dates
2c. collards or chard
1 c. frozen blueberries
Blend until creamy.


Green Smoothie Recipe Resource