“Eat your greens!” and “Chew your food!” Two sentences often spoken by parents at the dinner table. In The Green Smoothie Bible, author Kristine Miles creates a hybrid from the two digestive phrases: Drink your greens!
Well, yes—sort of. Miles does suggest starting a smoothie with spinach (it’s high in protein and mildly flavored—compared to other greens like watercress or kale). But don’t worry, she’s not proposing you toss back a glass of blended bok choy or mint leaves.
“A green smoothie is a fruit smoothie with raw leafy greens blended through it,” writes Miles.
Now you might be thinking, Why would anyone want to ruin a perfectly good smoothie with alfalfa sprouts?
Miles puts forth a pretty good argument: “Greens are rich in fiber, vitamins, minerals, antioxidants, pigments like chlorophyll and cartenoids, and even essential fatty acids such as omega-3s.”
Along with celebrating the virtue of these verdant plants, she includes tips on how to grow your own herbs, sprouts, and microgreens; describes the ideal blender; and provides a surprisingly objective view of the raw food diet. The second half of the book is filled with 300 recipes beginning with seasonal recipes and moving to blends for bone, heart, and digestive health, among others. She even offers smoothies that advertise mood and hormone regulation.
Of the 300 available recipes in The Green Smoothie Bible, we will be featuring nine of Kristine Miles’ seasonal recipes (three in summer and two in fall, winter, and spring). Try one or all, and share your green smoothie adventures in the comments below.
If you’re new to green smoothies, Miles recommends that only 10 percent of your smoothie be greens and gradually increase them to 40 percent as you grow accustomed to the flavor.
- 3½ cups watermelon
- 1 inch fresh ginger
- 2 tablespoons chia seeds (optional, for a thicker smoothie)
- 1 cup blueberries
- 1 large banana
- 1½ cups of nut milk or water
- 1 cup pitted cherries
- 1 banana
- 1 to 2 tablespoons raw cacao
- 1½ cups water or nut milk