Nutrient Dense Green Smoothie

nutrient dense green smoothie

To be completely honest with you all, I don’t drink smoothies that often. I’d like to say that a green smoothie or green juice is a daily habit of mine, but it is not. That isn’t to say they wont be in the future because I do love them, but currently I prefer eating my food to drinking it which means I make them about once a week. Making them as healthy as possible while still tasting delicious is always my focus with most things food related. I think that is probably fairly obvious. Anyways, I love the idea of putting easily digestable greens into my body making me healthy and beautiful from the inside out.

I’ve tried many combinations of fruit and veggies to find one that really works well, and I am in love with this recipe. I’ve tested it enough to know that it is pretty fail safe, and you can rest assured you are getting in heaps of micro nutrients for cell regeneration and optimal health without having to drink something that is barely palatable . Can I get an amen?

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It is really important to thoroughly wash and dry your greens and herbs to get all the dirt off. I do this by filling a large bowl or the sink, with some water and dipping the greens in completely, and using my hands to gently rub them. Then I will run them under water and using my hands again to clean, and pat them dry on a towel or paper towel before putting them in the blender.

Basically, I give my plants a bath, then a shower, then a towel dry. Its like a well deserved spa treatment.

Same goes with the strawberries. If possible, only use organic strawberries beacuse conventional ones use so many pesticides that it might as well cancle out the benefits all together.

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Some of the potential health benefits from the ingredients in this smoothie:

Kale: Contains vitamins A, C, K. Its great for healthy skin, hair, heart function, and digestion. Its calcium and iron are easily digestable in the body making it important for bone health. It contains chlorophyll and has been shown to be effective at blocking the carcinogenic effects of heterocyclic amines which comes form grilling foods at high tempurature. Great to eat if you like grilled foods.

Spinach: Its importnat for healthy skin, hair, and bones. It supplies protien, iron, vitamins, and minerals. The possible health benefits of consuming spinach include improving blood glucose control in diabetics, lowering the risk of cancer, lowering blood pressure, improving bone health, lowering the risk of developing asthma and more.

Chard: Some of the potential health benefits of swiss chard include the ability to regulate blood sugar levels, prevent various types of cancer, improve digestion, boost the immune system, reduce fever and combat inflammation, lower blood pressure,  increase bone strength and development, and detoxify the body.

Parsley: A very cleansing herb, this is great for digestion, and skin health. A natural chemical found in parsley known as apigenin has been found to decrease tumor size in an aggressive form of breast cancer in a recent study conducted at the University of Missouri.

Bananas: Everyone knows these guys to be high in potassium which is great to help prevent cramping before, after or during a work out. They also contain vitamin B-6, C, and Manganese.

Strawberry: high in anti-aging antioxdants, great for cell regeneration, and skin health. Strawberries are a great thing to have in your diet. Its best to only buy when they are in season, however frozen will work in the colder months that they don’t grow. Strawbs help boost your immune system, promote eye health and are great for inflammation. Skip conventional, eat these organic.

You can always add in additional ingredients like a teaspoon of vitamineral green, or a scoop of protien powder, but that will obviously alter the taste. Also, fruit is never the same sweetness level, so bare in mind that you might want to add an additional sweetener like, honey, maple, agave or stevia. I find it tasty every time but make this bad boy, and adjust it to your liking.

Nutrient Dense Green Smoothie

May 11, 2015
Serves 1
Vitamix, or highspeed blender
Prep time


  • 1 Cup
    spinach, loosely packed
  • 3/4 Cups
    emerald kale leaves, roughly chopped, steams removed
  • 2
    leaves of chard, steams too
  • 1/4 Cup
    parsley leaves, some stem is ok
  • 1/4 Cup
    mint leaves
  • 1
    banana, preferrable frozen
  • strawberries, preferrable organic, fresh or frozen
  • 1 Cup
    unsweetened almond milk


  1. Prepare and clean your vegetables and fruit. Add everything into the blender and turn on high for about 30 seconds or until a smooth consistency is reached. Taste it, add some sweetner like maple or agave ir you want. I generally do not, but thats just me. Serve right away. Enjoy!


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