Green "Super Hero" Juice

/
green juic

If you are having trouble getting your kids to even look at a glass of green juice (never mind drinking it), what you call it can make all the difference in the world. A few examples: Ninja Turtle Power Juice, Green Lantern Super Juice, or use the name of any green-colored character that happens to be your child's favorite. You can also freeze juice as ice pops.

Ingredients:
5 cups spinach
1 bunch kale (~8 stalks)
6 medium carrots
2 Golden Delicious apples
1 lemon (peeled)
3 slices of golden honeydew (could substitute cantaloupe or pineapple chunks)

Instructions:
Rinse all produce, even if using organic items. Use a juicer (or Vitamix-type blender) and mix to desired consistency. Smoother tends to be more palatable for younger children and easier for digestion. Yields 42 oz.

Image Attribution: Jeni Foto/bigstockphoto.com

Leafy Greens

/
leafy greens

Often considered "super food", leafy greens are some of the most nutritious food you can consume. Rich in vitamins, minerals and phytonutrients, when consumed, these leaves act as powerful antioxidants, anti-inflammatories, and help prevent various forms of cancer. Leafy greens include vegetables such as spinach, kale, Swiss chard, collard greens, mustard greens and turnip greens. Spinach is arguably one of the most nutrient-rich foods, if not the most. It is best known for providing powerful antioxidant protection. Chard leaves contain "syringic acid," which helps regulate blood-sugar levels. Additionally, chard contains a significant variety and amount of phytonutrients called betalains, which provide antioxidant, anti-inflammatory, and detoxification support. Chard and spinach are uniquely beneficial for nervous system health, including specialized organs like the eye. Kale, collard greens and mustard greens have cholesterol-lowering powers that are best produced through steaming. Raw forms still have cholesterol-lowering ability--just not as much. Recent research has shown that turnip greens provide the most cancer-preventing benefits of all the cruciferous vegetables. To reap the full benefits of these foods, they should be consumed a minimum of 2-3 times per week, with the serving size being at least 1-1/2 cups. Healthy steaming of leafy greens maximizes nutrition and flavor. Enjoy!

References

Image Attribution: salsachica/RGBstock.com

Super Green Soup

/
super green soup

You spring clean your house, and maybe even your life - so why not your body? This tasty super green soup is healthy, quick and easy. Packed with leafy greens and fiber-loaded beans, it provides plenty of nutritional benefits without weighing you down - a perfect preparation tool for the return of warmer weather. Remember to use organic ingredients!


Ingredients:

  • 2 cups of chopped kale
  • 2 cups of chopped chard
  • 2 cups of chopped spinach
  • 1 can of beans (your favorite), rinsed and drained
  • 4 cloves of fresh garlic
  • 1 cup chopped onion
  • 1 - 2 medium carrots, chopped
  • 1 - 2 stalks of celery, chopped
  • 1 med potato, cubed
  • 1 Tbsp chopped cilantro (optional)
  • 6 cups of vegetable broth
  • 4 cups of water
  • Salt and pepper to taste
  • Parsely or dill to sprinkle on top

Directions:

Combine the broth, water, garlic, onion, carrots, potato and celery in a large pot. Bring to a boil and then cover, reduce to a simmer and cook for 15-20 minutes. Add kale and beans and cook for an additional 5 minutes, or until the kale has wilted. Remove from heat and add spinach, cilantro, salt and pepper. Stir well and allow to cool about 5 minutes. Puree with a blender or food processor. Serve warm, garnished with parsley or dill on top.

Image Attribution: markuso/freedigitalphotos.net