CHAPTER 3
Key Ingredients

Deep-green organic produce is the best choice for your green smoothies. Creating green smoothies with organic fruits and vegetables ensures your tasty treat is free of dyes, pesticides, and preservatives. If you’re concerned about the “priceyness” of organic produce, consider growing fruits and vegetables in your backyard garden. It is probably the easiest way to save money while also ensuring your ingredients haven’t been contaminated by the dangerous herbicides or pesticides used in commercial agriculture, and you’ll get maximum nutrients from the fresh fruits and vegetables you use. If you don’t have the time or space to grow your own, purchase locally or regionally grown organic produce in your local health-food store, farmers’ market, or supermarket. You can also prioritize your organic purchases by concentrating on the Dirty Dozen, the twelve most frequently contaminated items. The Dirty Dozen consists of peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, pears, grapes, spinach, lettuce, and potatoes.

Leafy Greens

Your green smoothie isn’t complete without a dose of vibrant leafy greens. Research shows that leafy greens are one of the most concentrated sources of nutrition. They supply iron, calcium, potassium, magnesium, vitamins K, C, E, B6, and B12, and folate in abundance.

Leafy greens provide a variety of phytonutrients, including beta-carotene and lutein, which protect cells from damage and eyes from age-related problems. A few cups of dark green leaves also contain small amounts of omega-3 fatty acids and nine times the RDA for vitamin K (which regulates blood clotting). Greens protect bones from osteoporosis and may diminish the risk of atherosclerosis by reducing calcium in arterial plaques.

Types of Greens

Leafy greens run the gamut in taste, from arugula—which ancient Romans considered an aphrodisiac because of its peppery taste—to iceberg lettuce, which is crunchy and sweet with a very mild flavor. Here are some of the most popular leafy greens used for smoothies:

• Butter, Boston, or Bibb lettuce. Packed with vitamins A, C, and K, these three varieties of lettuce are almost indistinguishable. Similar in flavor and appearance, there are some scientific reasons why these three have different names, but for smoothie purposes, you can easily substitute one for another in recipes. Wash, and refrigerate up to 4 days.
• Collard and mustard greens. Both greens are packed with vitamins A, C, E, and K, making them powerhouses loaded with cancer-fighting properties. To store, wash greens thoroughly to remove dirt. Store cleaned greens in a plastic bag with as much air removed as possible, and refrigerate for up to 4 days.
• Frisée and escarole. Both are from the endive family. Frisée is the curly leafed, light-green variety with a mild flavor, whereas escarole is a more broad-leafed deep green that can be bitter if not selected carefully. Both varieties are high in vitamins A and K, folate, and beta-carotene and are known for fighting depression and calming food cravings. Wash, and refrigerate up to 4 days.
• Green lettuce. Green lettuce such as romaine, iceberg, and green leaf is a good source of calcium, chlorophyll, iron, magnesium, potassium, silicon, and vitamins A and E. All types help rebuild hemoglobin, add shine and thickness to hair, and promote hair growth. Iceberg contains natural opiates that relax the muscles and nerves. Wash thoroughly, refrigerate, and use within 4 days.
• Parsley. Packed with chlorophyll, vitamins A and C, calcium, magnesium, phosphorous, potassium, sodium, and sulfur, parsley helps stimulate oxygen metabolism, cell respiration, and regeneration. Wash, refrigerate, and use within 5 days.
• Sorrel. Also known as spinach dock and actually classified as an herb, sorrel has a uniquely bright and sour flavor. It contains fiber and traces of protein. It is rich in vitamins C, A, B6, iron, and magnesium. Sorrel helps aid in eyesight, boosting metabolism, lowering blood pressure, and improving kidney health. Wash thoroughly and bag loosely in the refrigerator. Use within 4 days.
• Spinach, kale, and Swiss chard. Popeye was right: You’ll be strong to the finish if you eat your spinach, kale, and chard, which are similar in nutritional value and provide ample supplies of iron, phosphorous, fiber, and vitamins A, B, C, E, and K. Wash thoroughly and bag loosely in the refrigerator. Use within 4 days.
• Watercress. This delicate, leafy, green veggie has a slightly pungent taste and is packed with vitamin C, calcium, and potassium. It also contains acid-forming minerals, which make it ideal for intestinal cleansing and normalizing, and chlorophyll, which stimulates metabolism and circulatory functions. Refrigerate and use within 5 days.

Cruciferous Veggies

From broccoli and cauliflower to Brussels sprouts, kale, cabbage, and bok choy, the members of the cruciferous or cabbage family pack a nutritional wallop. They contain phytochemicals, vitamins, minerals, and fiber that are important to your health. Studies show that sulforaphane—one of the phytochemicals found in cruciferous vegetables—stimulates enzymes in the body that detoxify carcinogens before they damage cells.

Here’s a rundown of the most delicious and nutritious cruciferous crops:

• Broccoli. Packed with fiber to help regularity, broccoli is also surprisingly high in protein, and it’s full of calcium, antioxidants, and vitamins B6, C, and E. Because of its strong flavor, broccoli works best combined with other vegetables in juices, rather than juiced alone. Wash thoroughly and use within 4 days to get maximum nutrients.
• Cabbage. Another member of the fiber-filled cruciferous family, cabbage comes in many different varieties, including white, red, and green cabbage, and Savoy cabbage with its delicate, crinkly leaves. Other members of the cabbage family you can use in your smoothies include Brussels sprouts, Chinese cabbage, and bok choy. All have large stores of vitamins B6 and C. Kale and collard greens also have a lot of vitamin A and calcium. Members of the cabbage family are also packed with minerals. Wash thoroughly and use within 4 days to get maximum nutrients.
• Cauliflower. Like other cruciferous vegetables, cauliflower has a strong flavor so it works best as a contributing player rather than a solo act. High in vitamin C and fiber, it has a more delicate taste than other cruciferous veggies. Wash thoroughly and use within 4 days to get maximum nutrients.

Root Vegetables

Classified by their fleshy underground storage unit or root, which is a holding tank of nutrients, root vegetables are low in fat and high in natural sugars and fiber. Root veggies are also the perfect foods to eat when you need sustained energy and focus.

Some of the most nutritious root veggies include those with orangey skins, such as carrots, squash, and sweet potatoes. The orange skin signifies they contain beta-carotene, a powerful antioxidant that fights damaging free radicals.

Here are some delicious and nutritious root vegetables to include in your smoothies:

• Beets. Both the beet greens and beetroots are blendable and highly nutritious. The roots are packed with calcium, potassium, and vitamins A and C. Choose small to medium beets with fresh green leaves and roots. Use greens within 2 days and beets within 2 weeks.
• Carrots. Carrots lend a mild, sweet flavor to smoothies and taste equally delicious on their own. Carrots are rich in vitamins A, B, C, D, E, and K, as well as calcium, phosphorous, potassium, sodium, and trace minerals. Carrots stimulate digestion, improve the quality of hair, skin, and nails, have a mild diuretic effect, and cleanse the liver, helping to release bile and excess fats. Remove foliage when you get home, because it drains moisture and nutrients from the carrots. Refrigerate and use within a week.
• Celery. High in vitamin C and potassium with natural sodium, celery has a mild flavor that blends well with other veggies. Its natural sodium balances the pH of the blood and helps the body use calcium better. Choose firm, bright-green stalks with fresh green leaves. Refrigerate for up to a week.
• Fennel. Similar to celery in nutrients and high in sodium, calcium, and magnesium, fennel has a licorice-like taste that enhances the taste of juices made from vegetables with a strong flavor. Choose fennel bulbs the size of tennis balls with no bruising or discoloration. Refrigerate and use within 5 days.
• Garlic. A member of the lily family, this aromatic bulb, high in antioxidants for reducing cholesterol and heart disease, adds flavor and tang. Use 1–2 cloves per quart. Choose firm, smooth heads and store in a cool, dry place. Use within 2 weeks.
• Ginger. Technically a rhizome and native to Asia, ginger has a spicy, peppery flavor that enhances juice. Ginger has been revered for relieving gastrointestinal distress as well as helping pregnant women ward off nausea, but due to compounds called gingerols, it also is an anti-inflammatory in arthritis patients. Buy large, firm nodules with shiny skin. Refrigerate and use within a week.
• Green onions. Green onions are high in disease-fighting antioxidants and have the mildest flavor of the onion family, making them ideal for blending. They also have antibacterial properties that fight infections and skin diseases. Green onions should be firm and deep green in color. Refrigerate, and use within a week.
• Parsnips. Cousins to the carrot, parsnips are packed with vitamin C, potassium, silicon, and phosphorous. Choose large, firm parsnips. Because there seems to be some science pointing to the toxicity of the greens of parsnips, they are usually sold without them. If growing them yourself, make sure to discard the top greens. Refrigerate and use within a week.
• Radishes. Small but mighty in taste and loaded with vitamin C, iron, magnesium, and potassium, radish juice cleanses the sinuses and gastrointestinal tract and helps clear up skin disorders. Use a handful to add zing to your smoothies. Refrigerate and use within a week.
• Sweet potatoes and yams. High in beta-carotene, vitamin C, calcium, and potassium, these two vegetables have a similar taste and can be substituted for one another in recipes. Store at room temperature and use within a week.
• Turnips and turnip greens. Ounce for ounce, turnip greens have more calcium than milk. The root supplies your body with calcium, potassium, and magnesium. Together, turnips and their greens neutralize overly acidic blood and strengthen bones, hair, nails, and teeth. Store turnips at room temperature, scrub well, and use within 2 weeks. Refrigerate greens and use within a week.

Veggies from the Vine

From acorn squash to zucchini, vegetables straight from the vine deliver a cornucopia of nutrients and fiber. Vine vegetables are also especially easy to grow in small, compact gardens or in containers on patios.

Here are some delicious and nutritious vegetables from the vine to include in your smoothies:

• Bell peppers. High in vitamin C, red bell peppers are also high in vitamin A and are much sweeter than the green variety. Bell peppers contribute to beautiful skin and hair; red bell peppers stimulate circulation and tone and cleanse the arteries and heart muscle. Wash peppers thoroughly and store in the vegetable crisper of the refrigerator for up to a week.
• Cucumbers. With their mild flavor, cukes compliment other vegetables and go well with herbs. Cucumbers are high in vitamin A and silica, which help repair connective tissue and skin. Buy firm, dark-green cucumbers with a slightly bumpy skin. Use within 4 days.
• Summer squash and zucchini. Rich in vitamin B, niacin, calcium, and potassium, summer squash and zucchini have a bland flavor that works best in combination with other vegetables. They help cleanse and soothe the bladder and kidneys. Store in a cool, dry place. Use within a few weeks.
• Tomatoes. Tomatoes are a good source of lycopene, which has been proven to have anticancer properties, and vitamin C and potassium, which cleanse the liver and add to the body’s store of minerals, especially calcium. Fresh tomato juice also stimulates circulation. Store at room temperature and use within the week.

Berries

Red, blue, purple, or black—no matter what the color or size, berries are wonder foods that are loaded with phytochemicals, antioxidants, and other vitamins and minerals that help prevent cancer and many other diseases. Cranberries and blueberries also contain a substance that may prevent bladder infections.

• Blueberries and blackberries. Both berries are packed with saponins, which improve heart health, as well as disease-fighting antioxidants, vitamin C, minerals, and phytochemicals. Refrigerate dry, fresh blueberries and blackberries immediately and use within a few days as they are very perishable. Wash thoroughly before using.
• Cranberries. High in vitamins C, B complex, A, and folic acid, cranberries help prevent bladder infections by keeping bacteria from clinging to the wall of the bladder. Cranberries help reduce asthma symptoms, diarrhea, fever, fluid retention, and skin disorders, as well as disorders of the kidney, urinary tract, and lungs. Cranberries also facilitate weight loss. Wash fresh cranberries thoroughly and refrigerate covered for up to 4 weeks.
• Raspberries. Raspberries provide plenty of vitamin C, potassium, and contain only 64 calories per cup. Refrigerate dry, fresh raspberries immediately and use within a few days as they are very perishable. Wash thoroughly before using.
• Strawberries. Strawberries contain lots of vitamin C, iron, calcium, magnesium, folate, and potassium—essential for immune system function and for strong connective tissue. Refrigerate dry, fresh strawberries immediately and use within a few days as they are very perishable. Wash thoroughly before using.

Tree Fruits

Fruits of the tree provide an abundance of life-enhancing and disease-fighting vitamins, minerals, antioxidants, and phytochemicals. Tree fruits are highly versatile players in making green smoothies naturally sweet and palatable, contributing a wide range of flavors, colors, and textures.

Here are some of the most popular fruits to use in smoothies:

• Apples. Rich in vitamins A, B1, B2, B6, C, folic acid, biotin, and a host of minerals that promote healthy skin, hair, and nails, apples also contain pectin, a fiber that absorbs toxins, stimulates digestion, and helps reduce cholesterol. Apples blend well with other juices.
• Apricots. Apricots are high in beta-carotene and vitamin A, and are a good source of fiber and potassium.
• Cherries. Rich in vitamins A, B, C, folic acid, niacin, and minerals, cherries are potent alkalizers that reduce the acidity of the blood, making them effective in easing gout, arthritis, and prostate disorders.
• Grapefruit. Rich in vitamin C, calcium, phosphorous, and potassium, the pink and red varieties of grapefruit are sweeter and less acidic than white grapefruit. Grapefruit helps strengthen capillary walls, heal bruising, and reduce skin colds, ear disorders, fever, indigestion, scurvy, varicose veins, obesity, and morning sickness.
• Grapes. High in caffeic acid, which helps fight cancer, grapes are also packed with bioflavonoids, which help the body absorb vitamin C. Grapes also contain resveratrol, a nutrient that helps prevent liver, lung, breast, and prostate cancer, and saponin, a nutrient that binds with cholesterol and prevents the body from absorbing it.
• Lemons. Lemons are high in citric acid and vitamin C, so a little goes a long way in juicing. Their high antioxidant content and antibacterial properties relieve colds, sore throats, and skin infections and also help reduce anemia, blood disorders, constipation, ear disorders, gout, indigestion, scurvy, skin infections, and obesity.
• Limes. Similar to lemons in nutrients but not as acidic or cleansing, limes can be substituted for lemons in smoothie recipes.
• Oranges. A rich source of vitamins C, B, K, biotin, folic acid, amino acids, and minerals, oranges cleanse the gastrointestinal tract, strengthen capillary walls, and benefit the heart and lungs. Oranges help reduce anemia, blood disorders, colds, fever, heart disease, high blood pressure, liver disorders, lung disorders, skin disorders, pneumonia, rheumatism, scurvy, and obesity.
• Peaches and nectarines. High in beta-carotene and vitamins B and C, niacin, and minerals, peaches and nectarines cleanse the intestines and help relieve morning sickness.
• Pears. Rich in fiber and vitamins C and B, folic acid, niacin, and the minerals phosphorous and calcium, pears help reduce disorders of the bladder, liver, and prostate as well as constipation.
• Plums. High in vitamins C and A, copper, and iron, the benzoic and quinic acids in plums are effective laxatives. Plums help with anemia, constipation, and weight loss.
• Pomegranates. High in vitamins C, K, and folate, pomegranates contain antioxidants and phytochemicals that can protect your heart, keep your teeth clean, and even help reduce the risk of breast cancer. Pomegranates also aid in treatments associated with varying ailments of aging due to inflammation such as Alzheimer’s and heart disease.

Melons

Melons are the juiciest fruit by far, and that makes them naturals for fresh smoothies. They come in many varieties, including canary, cantaloupe, cassaba, Crenshaw, honeydew, and mush. They are sweet and fun summertime thirst quenchers.

All varieties are rich in vitamins A, B complex, and C and promote skin and nerve health. Melons provide enzymes and natural unconcentrated sugars that help aid digestion.

• Cantaloupe is high in beta-carotene, vitamin C, and potassium. It alleviates disorders of the bladder, kidney, and skin and reduces constipation. Cantaloupes can be stored up to 2 weeks at room temperature. The hotter the room, the quicker the ripening. Once ripe, cut melon and refrigerate up to 1 week.
• Honeydew is high in potassium and vitamin C. When blended into smoothies, it promotes energy. It alleviates disorders of the bladder, kidney, and skin and reduces constipation. Honeydews can be stored up to 2 weeks at room temperature. The hotter the room, the quicker the ripening. Once ripe, cut melon and refrigerate up to 1 week.
• Watermelon is high in electrolytes and rich in vitamin A and the mineral potassium. It quenches thirst and also helps cleanse the kidney and bladder. Watermelon helps reduce discomfort associated with aging, arthritis, bladder disorders, constipation, fluid retention, kidney disorders, pregnancy, prostate problems, and skin disorders and promotes weight loss. Watermelons can be stored up to 2 weeks at room temperature. The hotter the room, the quicker the ripening. Once ripe, cut melon and refrigerate up to 1 week.

Tropical Fruit

You can find a bounty of tropical fruit in your local supermarket, even if you live in a cold climate. Try these in smoothies:

• Avocados. Although frequently mistaken for a vegetable, the avocado is actually a member of the pear family. Avocados are rich in vitamins A, C, and E. Ripe avocados can be refrigerated for up to 5 days.
• Bananas. Bananas are a great source of potassium, an essential electrolyte, as well as magnesium and vitamin B6. Store bananas on the shelf for several days. If you purchase them green, place them in a brown paper bag to speed up the ripening process. To slow down the process, refrigerate.
• Kiwi. Kiwis are rich in vitamins A and C and contain nearly as much potassium as bananas. Their fuzzy skins contain valuable antioxidants and can also be used in marinades for tenderizing meats. Kiwis can be kept up to 3 days at room temperature or refrigerated.
• Mangos. Like other orange-colored produce, mangos are packed with beta-carotene. Keep mangos at room temperature until ripened and then refrigerate for a few more days.
• Pineapple. A great source of potassium, calcium, iron, and iodine, fresh pineapple is worth the hassle required to prepare it for smoothies. Using a strong knife, slice off the top and bottom of the pineapple so it sits flat on your cutting board, and then slice off the peel. Store pineapples at room temperature if they are not ripe (hard). Once ripened, cut and refrigerate for up to 3 days.

Other Additions

You can boost the taste and nutritional value of your green smoothies with herbs and a variety of liquids.

Herbal Additions

Herbs lend phytochemicals, fresh taste, and aroma to smoothies.

• Basil provides vitamins C and A, plus beta-carotene.
• Chives contain calcium, phosphorous, vitamins A and C, folate, niacin, riboflavin, and thiamin.
• Cilantro is renowned for its anti-cholesterol, anti-diabetic, and anti-inflammatory effects.
• Dill is rich in antioxidants and dietary fibers that help control blood cholesterol levels.
• Mint, including peppermint and spearmint, has the ability to cut off the blood supply to cancer tumors.
• Oregano is among the best sources of vitamin K, and it has antioxidants that prevent cellular damage caused by oxidation of free radicals.
• Rosemary provides carnosic acid, which shields the brain from free radicals and lowers the risk of stroke and neurodegenerative diseases.
• Tarragon is packed with minerals and vitamins C, B6, A, and E, and may help transfer nutrients to your muscles.

Freeze Your Herbs

To prevent herbs from going bad, freeze them. Remove fresh leaves from stems and chop them up. Place them in an ice tray. Fill sections with water and freeze. Once frozen, remove cubes from trays and place them in a labeled bag or container. Now they are ready to be used in smoothies, soups, sauces, or any one-pot wonder.

Other Additions

Many additional ingredients can enhance the taste and nutritional profile of a Paleo green smoothie. The bottom line is that what you need in your pantry is what you would like in your green smoothie. Try one ingredient, or try them all—it’s up to you. Here are some suggestions:

• Almond butter. Almond butter is full of protein, healthy fats, fiber, and vitamins. Although it can be purchased, almond butter is simple to make. In a small food processor, blend a couple of handfuls of almonds and a pinch of sea salt until a paste forms. If you stop short of the paste, then you have almond meal/flour, which is used in many Paleo recipes and even some of the smoothies in this book. Almond butter is a great addition to Paleo green smoothies not only because of the nutritional value but because it also adds some creaminess to the mix.
• Coconut milk. Coconut milk is simply coconut meat and coconut water. Period. Be mindful of labels when purchasing coconut milk as some brands add emulsifiers and fillers. Stay away from the “light” varieties as this takes away from the natural healthy fats found in coconut and is counter to the whole-food mentality. Remember, fat doesn’t make you fat. Sugar makes you fat.
• Coconut oil. Coconut oil is a healthy fat that can be added to your smoothies to help boost your metabolism. Composed mostly of triglycerides, coconut oil is easily digested and sent straight to the liver for energy production.
• Coconut water. Coconut water is the liquid from young green coconuts. Reading labels is important—avoid those brands that add fillers. If you’re a purist and true cavegirl, buy a whole coconut, break out your machete (or hammer and chisel), and get your own fresh coconut water.
• Goji berries. Containing vitamins C and E, these tart little pink berries are rich in antioxidants that aid in boosting metabolism and regulating high blood pressure.
• Nuts and seeds. Before adding them to your smoothie, soak nuts and seeds overnight to help wash away the naturally occurring anti-nutrients such as phytic acid and tannins. Soaking also increases the potency of vitamins and helps with the growth of healthy enzymes necessary for healthy digestion.
• Unsweetened almond milk. Rich in copper, manganese, magnesium, potassium, vitamin E, selenium, and calcium, almond milk offers a strong healthy protein-packed alternative to cow’s milk. Using almond milk in a green smoothie will lend a nutty background taste. Because store-bought almond milk can be full of additives and emulsifiers, follow these simple directions to create your very own homemade almond milk:

Recipe for Almond Milk

Grind ¹⁄₂ cup of almonds and a pinch of sea salt in a small food processor until fine. Blend with a cup of water for up to 3 minutes. Strain out remaining almond bits using a sieve or coffee filter.

• Teas. Brewed, cooled teas, caffeinated or not, green or black, can add depth of flavor to your Paleo green smoothies. Teas are also known to have a variety of medicinal and pampering effects. Substitute cooled teas for water in any of your smoothies. You can also freeze some in ice cube trays. This will allow you to add them to your smoothies without watering down the drink.