newtritionsavvysarah

Can you imagine eating a grocery bag full of greens everyday during the right seasons?? Few of us even eat the recommended 5 servings of vegetables and fruits a day or three cups of dark green vegetables per week. Yet, these veggies deliver incredible amounts of vitamins, minerals, enzymes and phytonutrients. The GREAT news is that you can consume 1-3 of the Daily allowance in just a single cup.

Dark greens are among the most concentrated source of nutrition. They are a rich source of minerals such as iron, calcium, potassium, and magnesium. PLUS vitamins K, C, E, and B vitamins. They provide phytonutrients (protect our cells from damage and our eyes from age related diseases). Dark greens even contain omega-3 fats!

{Good To Know}

It’s the root that provide the leaf with nutrients from the soil. The moment the leaf is picked and the connection with the root is broken, the nutritional value of the leaf begins to deteriorate.

5 Green Drink Recipes:

Green Supreme

• 1 handful of parsley
• 1 small handful of cilantro
• 1 chard leaf
• 2 ribs of celery w/ leaves
• 1 cucumber (peeled if not organic)
• 1 lemon (peeled if not organic)
• 1 inch chunk ginger root

(serves 2)

Lean Mean Green Juice

• 1 handful of spinach
• 1 handful of parsley
• 2 kale leaves
• 2 ribs of celery with leaves
• 1 cucumber, peeled if not organic
• 1-inch chunk ginger root
• 1/2 pear
• 1/2 green apple

(serves 2)

Red Sails in the Sunset

• 3 carrots, scrubbed well, tops removed, ends trimmed
• 1/2 red bell pepper with seeds
• 1 small beet with leaves
• 1 leaf red swiss chard
• 1 lemon, peeled if not organic

(serves 1)

V-8 Charger

• 1 tomato
• handful of spinach
• 1 small handful of parsley
• 1 kale leaf
• 2 lettuce leaves
• 3 carrots, scrubbed well, tops removed, ends trimmed
• 2 ribs of celery with leaves
• 1 lemon, peeled if not organic

(serves 2)

Magnesium Special

• 4-5 beet tops
• 2 swish card leaves
• 2 collard leaves
• 1 cucumber, peeled if not organic
• 1/2 green apple (omit if diabetic)
• 1/2 lemon, peeled if not organic

(serves 2)

{Benefits of Magnesium}

• major effect on preventing heart attacks
• vital role in fighting off stress
• relaxes muscles
• prevents osteoporosis
• builds healthy bones
• supports restful sleep
• prevents restless leg syndrome
• prevents constipation
• boosts energy
• calms the body and relieves tension

Magnesium-rich greens include:

• chard
• collards
• beet tops
• parsley
• spinach
• kale
• dandelion greens
• lettuce (dark green)
• mustard greens

Remember you can always play around with recipes. The one pictures above was basic but honestly tasted great. I was really nervous to drink it for fear that it would taste like dirt (no joke) but was pleasantly surprised that not only was it good…it was refreshing and I wanted more. (Note to self: Use green apples instead of red because they are less sweet).Let me know your thoughts…and any fun green recipes you might have!

All recipes and information can be found in this great book called Big Book of Juices & Green Smoothies! Check it out.