Green Smoothie Magic - 132+ Delicious Green Smoothie Recipes That Trim And Slim by Gabrielle Raiz Read Free Book Online
Authors: Gabrielle Raiz
and they form part of the plant’s defense.
If you ate say, only baby spinach leaves in all your smoothies every day, every smoothie, then you run the risk of having what would be considered toxic levels of the specific alkaloids found in spinach.
There are different kinds of alkaloids and different effects. Rather than make this a scientific or scary subject, let’s take the drama right out of it. The answer is simple. Don’t ever just eat the same greens over and over again. Eat a variety.
To make it super simple I will provide you with list of green leafy vegetables. You won’t need to lock yourself into one green for any particular green smoothie. I will give you suggestions that will give the same results!
When I give you a recipe with 2 cups of green leaves – then feel free to make up your 2 cups of greens out of one of the lists. Say for example you are making my Vanilla Pudding Smoothie! You definitely won’t want to be choosing any sharp tasting greens. You wouldn’t choose Arugula (Rocket) or Watercress.
Instead you’ll choose from the following: Asparagus Lettuce, Baby Spinach, Chickweed, Tatsoi, Pak Choy, Bok Choy, Sweet Potato Greens. Mid tasting ones can be Kale, Chard depending on the variety. Maybe you’ve heard of Purslane, Lambsquarter, Romaine or Cos, Beet Greens, Carrot Greens. Stay tuned for a long list of greens.
Knowing Your Greens – Substituting For Holistic Nutrition
I know you’ll always find some greens in your supermarket or local store. You’ll also find greens at your local market. Of course buying freshly picked produce is always better. In my opinion I would always prefer organic produce. Sometimes however it is availability and financial considerations that determine what you do buy.
Make sure you find a variety of greens. Taste them all. Farmers’ markets are great for asking stallholders if you can taste a leaf or two of varieties you are unfamiliar with. Get familiar with what kinds of greens are mild, medium and strong. When you find a recipe I will often specify a particular green to use.
However, if you for example, cannot find Bok Choy then substitute a different mild green. The taste will be substantially similar and perhaps identical.
By the same token, if that smoothie with Bok Choy in the ingredients list is your all-time favorite concoction and you drink it several times per week then substituting other mild greens will ensure that you have a good complement of nutrients in your diet (and you won’t over-ingest those particular alkaloids).
Substituting greens will give you wonderful freedom in your smoothie preparations.
Seasonal Greens
In winter, the range of greens available is naturally much smaller. Winter greens are high in vitamin A. Enjoy including Kale, Collard Greens, Chard, Spinach and even Mustard Greens (careful they are spicy).
You’ll find Arugula (Rocket) and even Turnip Greens can be used. Use Beet Greens, Carrot tops and Winter Purslane. You’ll find Endive and other Chicory varieties (also a little strong or bitter), Cabbage and if it’s not too cold, Mizuna lettuce.
In summer you’ll find many different lettuce varieties thrive. You’ll find the tight head of Iceberg, the loose leaf varieties include Red Oak Leaf and Butter Lettuce, and other ‘fancy’ lettuce. Romaine (or Cos) has an elongated head. Happily, you’ll still find the winter greens above.
The list of all greens is very long. I have included many in the next section Remember to visit any local markets to see what’s actually in season or grown fresh locally.
~ · ~
Greens
In summary, go to your market and taste different greens. If they’re mild then feel free to substitute for any recipes that specify mild greens. If they are more bitter or pungent then substitute them for greens in recipes that specify stronger greens.
The key is to create a balance in your eating. Do NOT rely on all baby spinach to the exclusion of every other green. Have a
If you ate say, only baby spinach leaves in all your smoothies every day, every smoothie, then you run the risk of having what would be considered toxic levels of the specific alkaloids found in spinach.
There are different kinds of alkaloids and different effects. Rather than make this a scientific or scary subject, let’s take the drama right out of it. The answer is simple. Don’t ever just eat the same greens over and over again. Eat a variety.
To make it super simple I will provide you with list of green leafy vegetables. You won’t need to lock yourself into one green for any particular green smoothie. I will give you suggestions that will give the same results!
When I give you a recipe with 2 cups of green leaves – then feel free to make up your 2 cups of greens out of one of the lists. Say for example you are making my Vanilla Pudding Smoothie! You definitely won’t want to be choosing any sharp tasting greens. You wouldn’t choose Arugula (Rocket) or Watercress.
Instead you’ll choose from the following: Asparagus Lettuce, Baby Spinach, Chickweed, Tatsoi, Pak Choy, Bok Choy, Sweet Potato Greens. Mid tasting ones can be Kale, Chard depending on the variety. Maybe you’ve heard of Purslane, Lambsquarter, Romaine or Cos, Beet Greens, Carrot Greens. Stay tuned for a long list of greens.
Knowing Your Greens – Substituting For Holistic Nutrition
I know you’ll always find some greens in your supermarket or local store. You’ll also find greens at your local market. Of course buying freshly picked produce is always better. In my opinion I would always prefer organic produce. Sometimes however it is availability and financial considerations that determine what you do buy.
Make sure you find a variety of greens. Taste them all. Farmers’ markets are great for asking stallholders if you can taste a leaf or two of varieties you are unfamiliar with. Get familiar with what kinds of greens are mild, medium and strong. When you find a recipe I will often specify a particular green to use.
However, if you for example, cannot find Bok Choy then substitute a different mild green. The taste will be substantially similar and perhaps identical.
By the same token, if that smoothie with Bok Choy in the ingredients list is your all-time favorite concoction and you drink it several times per week then substituting other mild greens will ensure that you have a good complement of nutrients in your diet (and you won’t over-ingest those particular alkaloids).
Substituting greens will give you wonderful freedom in your smoothie preparations.
Seasonal Greens
In winter, the range of greens available is naturally much smaller. Winter greens are high in vitamin A. Enjoy including Kale, Collard Greens, Chard, Spinach and even Mustard Greens (careful they are spicy).
You’ll find Arugula (Rocket) and even Turnip Greens can be used. Use Beet Greens, Carrot tops and Winter Purslane. You’ll find Endive and other Chicory varieties (also a little strong or bitter), Cabbage and if it’s not too cold, Mizuna lettuce.
In summer you’ll find many different lettuce varieties thrive. You’ll find the tight head of Iceberg, the loose leaf varieties include Red Oak Leaf and Butter Lettuce, and other ‘fancy’ lettuce. Romaine (or Cos) has an elongated head. Happily, you’ll still find the winter greens above.
The list of all greens is very long. I have included many in the next section Remember to visit any local markets to see what’s actually in season or grown fresh locally.
~ · ~
Greens
In summary, go to your market and taste different greens. If they’re mild then feel free to substitute for any recipes that specify mild greens. If they are more bitter or pungent then substitute them for greens in recipes that specify stronger greens.
The key is to create a balance in your eating. Do NOT rely on all baby spinach to the exclusion of every other green. Have a
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