Start your day with a nutritious and delicous smoothie The green smoothie is a way to start your day with great nutrition. It can contain important vitamins and minerals, fiber plus good fats all in one drink from real whole foods. It is also a fun way to be creative with your diet, while eating fast but nutritiously. The green smoothie is a fantastic way to increase your fruit and veggies to the target of 12 servings per day.
You will need a 2+ horsepower blender like a Vitamix.
Here is the starter recipe. Be creative and enjoy!
Dr. Raffety’s Green Smoothie (modified by Dr. Burkhart)
INGREDIENTS
• Choose One: ½ cup almond, coconut or rice milk, water/ice cubes
• One large handful of greens: dandelion (tastes bitter), spinach, arugula, cilantro, chard, red leaf lettuce, kale
• ¼ cup frozen berries and mango (Trader Joes has a mix called Mangolicious , and also has frozen mango chunks)
• 1 banana or try berries, apple, pear, grapes, melons
• 2 tablespoons raw gluten-free oats for fiber
• One Tablespoon orange or lemon flavored fish oil (Barleans can be purchased at Whole Foods)
• 1-2 Tablespoons of Chia seeds or hemp seeds
• 1 teaspoon almond butter or a handful of raw almonds, pecans, or walnuts
• (Can add acidophilus, quercetin, glutamine, aloe to heal your GI tract)
• To Sweeten: Add dried date, maple syrup or honey in moderation
Blend until smooth and drink immediately
For variety:
• Frozen strawberries and frozen rhubarb
• Steamed beets and fresh ginger
• A few basil leaves and a peeled orange
• Consider adding an organic red colored pepper(dirty dozen so must be organic)
Dr. Kara Burkhart is a Naturopathic Physician and Acupuncturist at Salud Integrative Medicine
