This smoothie is a great way to start your day with a healthy dose of green vegetables! The coconut water base also makes it a great “pick me up” on a hot summer afternoon or post exercise when you need to rehydrate. Coconut water is a rich source of electrolytes and natural minerals, especially potassium and magnesium. And it is low in sugar but naturally sweet tasting—it contains about a fifth of the sugar of other fruit juices, like apple or grape juice.
Green smoothies are an excellent way to pack a whole lot of nutrition in a small package. Many people make smoothies out of fruit, but fruit is already an easy fresh produce item to get in daily. You can grab an apple, orange, or banana – easy peasy!
Most even have their own convenient “wrappings” and don’t really need any prep or chopping. Veggies, on the other hand, can be a harder sell in our grab-and-go culture. I love adding leafy greens (kale, chard, lettuce, spinach, etc.) to smoothies because you get ALL the nutritional benefits that you would in fruit plus MORE vitamins and minerals, MINUS the sugar content.
Parent bonus: this recipe is an excellent stealth vehicle for delivering veggies to kids (and adults alike). It can take a while to chew a salad, but this smoothie can pack a real punch in a super convenient, “Trojan horse” kind of way.
1 cup leafy greens
1/2 cup chopped cucumber
1 apple, chopped
1/2 cup coconut water
1 inch ginger
1/4 lime, juiced
ice cubes as desired
1. Add the water, lime juice and ginger to blender.
2. Blend on high.
3. Add apple.
4. Blend again until smooth and creamy.
5. Add greens and blend until combined.
If your child’s palate needs some time to work up to greens in a glass, you can begin by adding additional fruit or fruit juice. Pineapple or frozen banana can both get the job done here, adding sweetness. And if you like it thick and creamy, add 1⁄2 an avocado and get the added bene t of more nutritious and satiating monounsaturated fats.