Blended Salads

by Dr. Wendy Schauer, D.C., R.K.C. on May 30, 2012

Everyone out there knows that we need to include vegetables in the diet.  Carrots, Potatoes, lettuce and tomatoes (technically a fruit) are the most common eaten vegetables by the average American.  Our diets are severely lacking in the dark green leafy vegetables.  I myself have trouble getting these in my diet.

Dark green leafy vegetables are high in dietary fiber,  folic acid, vitamin C, potassium, magnesium, iron, calcium,  beta-carotene,  lutein, quercetin, and zeaxanthin.  Green leafy vegetables are nutritional powerhouses giving you more vitamins and minerals than most vegetables. 

Eating dark green leafy vegetables reduces your risk for cancer and heart disease, lowers your risk for Type 2 diabetes, reduces your risk of cataracts  and macular degeneration and improves skin and nail health.  

So with all of the health benefits of leafy greens why aren’t we eating them?  Several reasons people give are they don’t like the  bitter taste, they don’t know what to do with them and they are too difficult to prepare. 

I know the benefits of dark leafy greens and try to get as many  in my diet as possible.  I have put kale into soup, spinach in my scrambled eggs and made kale chips.  I am not a cook so I am limited to these three ways of eating them and I don’t want to eat these every day. 

So what do I do?  I drink blended salads.  What?  Yup, blended salalds.   I put water, kale, spinach and an apple.  Swiss chard, parsley, water and an orange.  Watercress, romaine, water and a pear.  I don’t know what it is but when you add piece of  fruit to the dark leafy greens it gives them a mildly sweet taste and it is so addicting.  The trick is you have to have a high speed blender so that you can completely liquify the greens.  I have a Vita-Mix but there are other high powered ones on the market. 

I put about 10-12 ounces of water in the blender, add 3-4 leaves of  whatever type of greens I want or a handful of parsley, cilantro and add one serving of fruit.  My favorite fruit to add is an orange.  I blend it up on high speed for about a minute, pour in a glass and drink it down.  Yummy and so good for me.

Try it and let me know what you think.  Here is to good health the green way!

Yours In Health,

Dr. Wendy

Lisa Wilcox May 31, 2012 at 4:29 PM

Really great advice. Today I added a teaspoon of turmeric to my green drink. (Turmeric is an anti-inflammatory) I used to think drinking a green drink sounded awful, but now I look forward to it every morning.

Lisa Wilcox
Rancher and Mom of Three!

Lisa Wilcox May 31, 2012 at 4:32 PM

Oh, and don’t forget, kale chip’s are super easy to make. Kids love them. Easy way to get your greens…They are crispy & yummy. Just another way to get your “GREENS.”

Lisa Wilcox
Rancher and Mom of Three!

sonya lenzo June 2, 2012 at 11:56 AM

MMMM…sounds good and so refreshing for the summer. I am fortunate that my cook makes soups several times a week and puts many vegetables in it…some I might be hesitant to try on their own, but in a soup broth, just like the blender, they take on all the flavors of their neighbors!
Sunny Lenzo

Clare Delaney June 5, 2012 at 12:01 AM

I definitely battle to get green leafy veg into my diet. Adding parsley & cilantro is a good way – not quite as scary as spinach, kale etc. I also like Sonya’s suggestion of soups. Thanks!

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