DASH Diet Collection

Everything your need to know about the DASH Diet

Perfect Green Smoothie

Perfect Green Smoothie

Making the perfect Green smoothie is simple. add your favorite fruits like bananas, berries, mangoes, pears or apples these items will make the smoothie thicker, then add either plain water, coconut water, soy milk or almond milk ( don’t add the dairy products like yoghurt in your perfect green smoothie), then pulse it. Then it’s time to add your leafy greens. Start with fresh baby spinach since it has the most mild flavor. Once you have made a few green smoothies  introduce the nutritional rock stars like dandelion greens, kale, chard, collards, avocados, parsley and even romaine  or butter lettuce. Blend on high for anywhere between 30-60 seconds.

The Green Smoothie is a plant based smoothie that gets all those leafy green vegetables ( that we don’t like to eat but are really good for you) into one easy serving these are packed with fiber and nutrients and add a little liquid and viola, you have the perfect green smoothie  and loads of energy.

Perfect Green Smoothie Ratios

 3 Cups Greens + 2 Cups Liquid + 1 Cup Fruit

My Secret Ingredient

A very healthy additional ingredient is Chia Seeds, they are high in protein and Omega-2 essential fatty acid, Chia Seeds are packed with antioxidants, these are a super food. They have a very mild nutty flavor.

Studies have shown that ground chia seeds are best digested in their raw state so I would recommend just sprinkling them on top of your finishes smoothie.

One ounce of chia seeds provides 138 calories, 4.4 grams of protein, 8.7 grams of fat and 12.4 grams of carbohydrates – 10.7% of which is fiber. Most of the fats in chia seeds are omega-3 essential fatty acids.

GREEN BREAKFAST SMOOTHIE

This is one of his favorite recipes. Get ready to boost your energy. It will jump start your mornings with this high-fiber, low-calorie breakfast drink. Makes 3-4 servings (about 28-30 oz.)

Ingredients

  • 2 cups Spinach
  • 1/2 cucumber
  • 1/4 head of celery
  • 1/2 bunch parsley
  • 1 bunch of mint
  • 3 carrots
  • 2 apples
  • 1/4 orange
  • 1/4 lime
  • 1/4 lemon
  • 1/4 pineapple
  • 1 teaspoon Chia Seeds

Combine all ingredients in a blender. Feel free to add more ice or water to get desired consistency. Add the chia seeds last to the finished smoothie Serve and enjoy!

If you want to start off your day with a big boost of energy, try starting with this smoothie. It’s loaded with healthy fruits and veggies like watermelon, which helps dilate blood vessels to promote blood flow.

Also, it has coconut water – one of the most hydrating liquids out there. Another positive aspect of coconut water is that it reduces blood pressure which can make you lethargic.

The best part is this recipe yields a big batch, so it you can make it once, freeze it, and drink it all week long.

GREEN DETOX SMOOTHIE

This is such a healthy detox green smoothie with grapefruit , a little lemon and ginger- this smoothie sure has a punch, try it.

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