How to Make My FAvorite Green Smoothie & Why It's So Good For You

Parsley

fights cancer and diabetes, anti-inflammatory, rich in antioxidants to prevent cellular damage from free radicals, high in vitamin A, C and K which protects bones, aids digestion, is a natural breath freshener, source of folate which fights off heart disease, carotenoids such as lutein and zeaxanthin for eye health, antibacterial properties 1 and 2

Orange

fiber, vitamin C, thiamine, folate, potassium to lower blood pressure, high in antioxidants, helps protect against heart disease, citric acid which prevents kidney stones, protects your cells from damage, helps your body make collagen which heals wounds, boosts your immune system, and lowers levels of stress hormone cortisol, lowers blood pressure, anti-inflammatory, calcium which keeps your bones, organs, and muscles strong 3

Lemon

high in vitamin C which reduces risk of heart disease and stroke, fiber, helps absorb iron from other foods to combat anemia, cancer-fighting compounds such D-limonene found in lemon oil, fiber to help with digestion and blood sugar levels  4, boosts immune system,  builds cardiovascular health, reduces kidney stones, work as an antimicrobial to kill pathogenic bacteria 5

Ginger Root

Vitamin B6, magnesium, phosphorus, zinc, folate, riboflavin, and niacin, helps with digestion, reduce inflammation, cancer prevention 6, anti-bacterial and anti-virus qualities, soothes sore muscles, lowers cholesterol, antioxidant that prevents stress and damage to DNA, fights off chronic diseases like high blood pressure, heart disease, and promotes healthy aging 7, contains gingerol which is a powerful anti-inflammatory and antioxidant, may improve brain function and protect against Alzheimer’s disease, and fight against infection 8

Raw Honey

potent source of antioxidants and anti-inflammatory compounds, slow down aging and ward off chronic illnesses including heart disease, cancer, Alzheimer;s, diabetes, and obesity 12, fiber, protein, vitamin A and C, lowers risk of heart disease and colon cancer, improves memory, lowers blood sugar levels, improves sleep duration and quality 13, good source of polyphenols, carotenoids, potassium, tryptophan, serotonin, and melatonin, consumptions of cherries decreased markers for oxidative stress in 8/10 studies; inflammation in 11/16; exercise-induced muscle soreness and loss of strength in 8/9; blood pressure in 57, arthritis in 5/5, and improved sleep in 4/4 studies 14

Kefir

provides an army of probiotics that act as a natural antibiotic, balances ecology of the gut, assists in digestion, protects against infections and pathogens, helps alleviate inflammation, helps control blood sugar, and provides multiplied amounts of vitamins and minerals 10

Dandelion Greens

excellent source of vitamins A, C, and K, also contains vitamin E, folate, and small amounts of other B vitamins, minerals including copper, iron, calcium, magnesium, and potassium, high in antioxidants such as beta-carotene and polyphenols which help prevent the negative affect of free radicals in our bodies, anti-inflammatory properties, aids blood sugar control, reduces cholesterol, lowers blood pressure, promotes a healthy liver, aids in weight loss, cancer fighting potential, promotes healthy digestion, and boosts immune system 11,12

Cucumber

high in antioxidants, promotes hydration and heart health, protects brain from neurological diseases, protects skin against the effects of aging, anti-inflammatory, anti-cancer properties, can help relieve pain with flavonoids and tannins found in cucumber, protects bones, prevents constipation, contains: vitamins C and K, magnesium, potassium, manganese 13, 14

What about oxalic acid?

Oxalic acid found in leafy greens binds with calcium in our food making it unavailable for digestion. Over time this can cause nutrition deficiencies and irritation to the kidneys. This article gives a comprehensive study on oxalic acid. 

Greens are healthier for you if they’re steamed rather than raw because doing so lowers oxalic acid found in the greens.

You can also blend your greens on the soup setting on your high powered blender to lower the oxalic acid in greens without cooking out the nutrients. Alternately, you can blanche then freeze your greens before you add them to your smoothie. These are two ways you can deal with the oxalic acid. 

Although it’s important to be aware and make efforts to minimize our intake, I’m not overly concerned about oxalic acid.  This is how I deal with it: I’ve tried making green smoothies with kale, chard and spinach, but I’ve found I prefer to eat my greens lightly steamed and oozing with butter and salt and pepper. It’s soothing, satisfying, and tastes so good. Then I enjoy this green smoothie several times a week. For me, the oxalic acid is minimized this way. 

Parsley is my go-to leafy green for my favorite green smoothie. And dandelion greens are an excellent addition because they’re low in oxalic acid compared to other greens.

My Favorite Green Smoothie Recipe

Ingredients

*all organic where possible

*add in blender in order given for easier blending

• • 1-2 c. kefir or Greek yogurt (may have to add a bit of water if using Greek yogurt)
  • 1 orange, peel cut off but leaving as much white as possible, cut into fourths
  • 1 lemon, peel cut off except for a little strip left, cut up into fourths
  • 1-2 inch finger fresh ginger root sliced (I don’t worry about peeling it)
  • 1 big bunch parsley, washed and cut in half then added to blender 
  • A handful of washed dandelion leaves (optional)
  • 1 3-inch chunk of cucumber with the skin on (optional)
  • 1-2 T. raw honey to taste
  • Ice to liking
  • Stevia or pure maple syrup to taste

Directions

1. 1. In the order given, place all ingredients except ice into a high power blender such as a Blendtech or Vitamix. 
   2. Blend on smoothie setting twice for extra smooth texture. 
   3. Add about 1-2 c. ice cubes to your liking and blend. 
   4. Add a pinch of stevia or a drip of pure maple syrup if you like it sweeter to your taste. 

This will make a over 30 oz. so I have some to share with my kids or husband, whoever wants some that day.

Tip: I like to pour mine into a 30 oz. thermos-type cup (this is the one I’ve used for years)  that will keep it cold all day long. I drink it through the day as I go about my life. It just comes with me wherever I go. This is one of my favorite and daily ways I get over 4 servings of fruits and vegetables in me.

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