Why You Need Green Smoothies in Your Diet

Thursday, May 07, 2015

Erin Brockmeyer, GoLocalPDX Natural Health Expert

You have been hearing about green smoothies for years. They were absolutely the big fad a couple years ago, and now they almost seem overplayed. Health fads often miss the mark, and a few years after they arrive, they slip into some forgotten area only to be resurrected when you think about how silly you were for buying into them. Green smoothies, however, started somewhat of a revolution. They are what spurred the kale trend, the juice bars and have managed to sustain a 4+ dollar/bottle display at your local natural grocery store. The reason most nutritionists (myself included) still recommend green smoothies to their clients is first and foremost this: they get people to eat more vegetables.

Vegetables are sadly lacking in American diets. It is not uncommon for servers to hear their diners ask “is there anything I can sub for the vegetables that come with this dish? I don’t eat vegetables.” The average American gets just 3 servings of fruit and vegetables combined in one day. The recommended amount is 5-13 servings (or 2 1/2 to 6 1/2 cups) per day. You are currently living in a culture that is so unabashedly anti-vegetable that the USDA has mandated that tomato paste on pizzas can count towards the weekly vegetable total for kids getting hot lunches.

Yet you also live in a research-hungry society who demands that recommendations be backed up by real science, and the science is clear: eat more vegetables! Eating 5-8 servings of fruits and vegetables (not just fruit) can decrease your risk of heart attack, stroke, certain cancers, GI issues, vision impairment, and high blood pressure dramatically. But if you are one of the many people who struggle to get more veggies into your diet, or into your kids’ diets, the green smoothie can almost be a magic solution. You can make it taste great, it’s fast, easy and affordable to make at home, you don’t need anything other than a blender to make it, it’s portable and it is packed full of nutrition.

Here is what you need to make a basic green smoothie:

A base. This can be ice, frozen bananas (they make it the consistency of a milkshake), avocado, or water, milk or milk alternative. Stay away from juices as they will only add unnecessary sugar and calories.

Some green stuff. Obviously! This is where you can really pack in nutrition, so think about nutrient dense options like kale, spinach, or collard greens. Don’t shy away from unusual combinations or from adding extra veggies like cucumber, carrots or celery.

The fruit. If you want, you can stop with your base and veggie, but most people like to add some fruit for a bit of sweetness. Berries are the most popular option here because they pack in a lot of flavor and mix well with most of the bases and veggies — and don’t be afraid to throw them in frozen. If you are using more of a bitter veggie like collards, feel free to throw in some lime or orange to mellow the bitter taste.

Extras. This is where there is really no limit. This is where the calories can really pile up, but it is also where you can address specific health needs by adding superfoods and targeted nutrients. With patients who are dealing with constipation, I’ll suggest adding some flax meal during this step. If you are using your green smoothie as a meal replacement, you can add some protein powder. Toss in some chia seeds for extra B vitamins, magnesium and all around energy. Put in a bit of maca to potentially help regulate your hormones and enhance fertility. The options here are really only limited by your imagination and taste.

The order. You can just throw everything together and see what happens, but if you want to master the art of green smoothie making, here is the best order in which to blend: start with your liquid or base, add protein powder if using. Next add your superfoods and leafy greens. Top that with fruit (frozen or otherwise), then ice (if using). Finish it all off with a bit of liquid. Now blend to your desired consistency.

If you make your smoothie correctly, and you will have a fiber-packed, delicious, portable and healthy way to get even the most anti-veg-head eating more vegetables. Once you find favorite recipes, it is simple to make big batches and freeze them in ice cube trays for future use. Just be sure to watch the calories, as smoothies do have the potential to be a diet crasher if you add too many fats and sugars. Play around and see what favorite combinations you can invent.

Erin Brockmeyer, LAc, is owner and acupuncturist at Solstice Natural Health in downtown Portland. She creates custom health plans for patients to help them tackle their most complicated health concerns, including infertility, prenatal care, fibromyalgia, thyroid conditions and chronic and acute pain conditions. Visit her website for more information and to download her free e-book 5 Simple Ways to Improve Your Health Today.

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