GREENS SUPER SMOOTHIE Recipe ©
Naturally wash all produce first & preferably use ALL organic produce, uncooked.
Select at least one, preferably two items from each list & blend in food processor, or blender.
It helps to cut up & puree chunkier or tough produce first, before adding liquids. Refer to manufacturer
directions for your machine. Consistency will vary depending upon amounts of solids & liquids used so
experiment & find your preference.
VEGETABLES |
FRUITS |
LIQUIDS/PROTEIN, misc. |
| 1 ½ cups kale – any variety | 1 cup strawberries –stems off | Water-1/2-1 cup or ice* |
| 2 cups spinach | 1 orange-peeled & sectioned | 1 cup soy, almond or rice milk |
| 1 ½ cups Swiss chard | 1 cup blueberries | 1 cup nonfat plain yogurt |
| 1 cup cabbage | 1 cup pineapple | ¼ cup liquid egg whites*** |
| 1 c mustard, beet, or dandelion greens | 1 banana – peeled | ½-1 cup 100% fruit juice or 2-4 Tbsp. Frozen concentrate |
| 1 avocado –peeled & pitted** | 1 cup papaya –peeled (can use seeds if desired) |
1 scoop or ¼ c. protein powder, or Hemp powder |
| 1 cup cucumber, peeled | 1 med apple-cored | 1-2 Tablespoons Flax oil |
| 2-3 stalks celery | 1 mango – peeled & pitted | 1-2 teaspoons fish oil |
| ½ cup broccoli-raw | 2 cups melon – peeled, any variety | 1 cup chilled green tea |
| 1 cup romaine or spring mix lettuce | 1 cup grapes | 2 Tablespoons Flaxseed meal |
| 1 cup parsley | 1 cup peaches – peeled & pitted | Your Choice |
Note:
*Amount of Water or ice would be determined by desired consistency and amount of protein powder,
if used.
**Avocado (1 med-California) contributes significant: Calories 308, Fat: 30 gm., and Protein: 4 gm.
The fat however is primarily healthy MONO-saturated and contains omega 3 & 6 fatty acids. Avocado
also has Vitamin A, Calcium, Iron and 1/3 the daily requirement of Vitamin C.
*** Liquid egg whites, which are pasteurized, are safe to use in this uncooked recipe. They contain 30
calories per ¼ cup, 6 gm. Protein, NO Fat, and 1 gm. Carbohydrate.
Due to the variety of this recipe, it is not possible to accurately calculate nutrient and calorie levels.
However, all of these foods are among the most nutrient dense. Many are considered Superfoods, so
use with confidence, availability & to your tolerance. Watch your portion size.
A 12 ounce portion contains a minimum average of 120 calories and can range up to 400 calories.
Vegetables listed average 15-35 calories per amount listed (except avocado), 3 gm. fiber, antioxidants,
iron and 50-200-mg. calcium.
Fruits listed average 40-120 calories per amount listed, have fiber, antioxidants and phytonutrients.
Liquids and proteins vary so check Nutrition Facts Labels.
Oils contain 120 calories per Tablespoon.