Dark green leafy vegetables are, calorie for calorie, perhaps the most concentrated source of nutrition of any food. They are a rich source of minerals (including iron, calcium, potassium, and magnesium) and vitamins, including vitamins K, C, E, and many of the B vitamins. They also provide a variety of phytonutrients including beta-carotene, lutein, and zeaxanthin, which protect our cells from damage and our eyes from age-related problems, among many other effects. Dark green leaves even contain small amounts of Omega-3 fats. [Source: About.com]
The USDA recommends a minimum of 3 cups of dark leafy vegetables a week, an amount I'd venture to guess the vast majority of us aren't getting. Green smoothies provide the perfect solution for upping your intake - I drink one a day, each containing around a cup of greens, which means that on the basis of my smoothies alone, I'm consuming more than twice the USDA recommendation.
If you're new to green smoothies, here's a recipe I think you'll enjoy. The flavor of the greens is totally overshadowed by the sweet cherries and strawberries, and the finished product is a nice burgundy color.
'You'll Never Guess There's Greens In Here' Smoothie
makes one large or two small servings
1/2 cup frozen cherries (about 15 cherries)
1/2 cup frozen strawberries (about 10 berries)
1 ripe banana
1 apple, quartered
1/2 cup pomegranate juice (apple juice or water would be okay as well)
1-2 handfuls of greens* (spinach and kale are good)
3 ice cubes
Combine all ingredients in blender and process until smooth.
* If you're new to green smoothies, start with a small amount of greens and gradually work your way up. Many green smoothie aficionados recommend a balance of about 50% fruits to 50% leafy greens for an optimally healthful smoothie, but some greens are better than none, so don't give up if your palate isn't quite ready for that ratio yet.
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