LEAFY GREENS - antioxidants and fiber to add to your smoothies

To make your smoothie as healthy as possible, you want to be adding a variety of greens and fruit.  The ideal ratio is 50/50 but you may want to start with more fruit and less greens and work your way up.  You can either add one leafy green from the list below, or a mixture to make up your 50%.

COLLARD GREENS

Benefit:

Fresh, raw collard greens are some of the most nutritious greens on the planet.  These leaves are low in calories and high in fiber, vitamin K, A and C and antioxidants.

Selection Process:

• Always use raw leaves
• Look for firm, deep green, unwilted leaves
• Smaller leaves are more tender and tastier
• Store in a plastic bag, removing as much air as possible
• Will keep in the fridge for 3-5 days

Nutrition Facts - 1/4 cup (28g) - % = daily value

• Calories 8
• Calories from Fat 1
• Total Fat 0.1g (1%)
• Saturated Fat 0.1g (1%)
• Cholesterol 0mg (0%)
• Sodium 6mg (1%)
• Total Carbs 1.6g (1%)
• Dietary Fiber 1g (4%)
• Sugars 0.1g
• Protein 0.7g
• Calcium 40.6mg
• Potassium 47.3mg

KALE

Benefit:

Kale contains very high concentrations of two important antioxidants - carotenoids and flavanoids - proven to aid in the prevention of bladder, breast, colon, ovary, and prostate cancers.  Kale also contains a wide variety of vitamins and minerals that boost cardiovascular health and detoxify the system.

Selection Process:

• Always use raw leaves
• Look for firm, deep green, unwilted leaves
• Smaller leaves are more tender and milder
• Do not wash Kale before storing, it will spoil
• Store in a plastic bag, removing as much air as possible
• Will keep in the fridge for 3-5 days
• The older the kale, the more bitter it will be

Nutrition Facts - 1/4 cup (28g) - % = daily value

• Calories 14
• Calories from Fat 2
• Total Fat 0.2g (1%)
• Saturated Fat 0.1g (1%)
• Cholesterol 0mg (0%)
• Sodium 12mg (1%)
• Total Carbs 2.8g (1%)
• Dietary Fiber 0.6g (2%)
• Protein 0.9g
• Calcium 37.8mg
• Potassium 125.2mg

ROMAINE

Benefit:

This crisp, refreshing and popular lettuce supports heart health with its wealth of vitamins A, K and C.

Selection Process:

• Always use raw leaves
• Look for crisp, unwilted, slime free leaves
• Edges should be all green, not brown or yellow
• Romaine heads should be compact
• Wash and dry before storing
• Store in a plastic bag, removing as much air as possible
• Will keep in the fridge for 5-7 days
• Store away from ethylene-producing fruits

Nutrition Facts - 1/4 cup (28g) - % = daily value

• Calories 5
• Calories from Fat 1
• Total Fat 0.1g (1%)
• Saturated Fat 0.1g (1%)
• Cholesterol 0mg (0%)
• Sodium 2mg (1%)
• Total Carbs 0.9g (1%)
• Dietary Fiber 0.6g (2%)
• Sugars 0.3g
• Protein 0.3g
• Calcium 9.2mg
• Potassium 69.2mg

SPINACH

Benefit:

Locked within its tender, delicious leaves are blood pressure reducing proteins called peptides, cancer fighting phytonutrients and bone building molecules of vitamin K. 

Selection Process:

• Always use raw leaves
• Look for vibrant, deep green leaves
• Leaves should not be wilted, slimy, brown or yellow
• Do not wash before storing, it will spoil quickly
• Wrap leaves in a paper towel and tore in a plastic bag

Nutrition Facts - 1/4 cup (28g) - % = daily value

• Calories 6
• Calories from Fat 1
• Total Fat 0.1g (1%)
• Saturated Fat 0.1g (1%)
• Cholesterol 0mg (0%)
• Sodium 22mg (1%)
• Total Carbs 1g (1%)
• Dietary Fiber 0.6g (2%)
• Sugars 0.1g
• Protein 0.8g
• Calcium 27.7mg
• Potassium 156.2mg

SPRING GREENS

Benefit:

Closely resembling wild cabbage, spring greens are looser, darker and slightly more bitter than other greens.  If you're not a fan of bitter tastes, don't worry, the fruits in your smoothies will easily balance the greens' flavours and you definitely don't want to miss out on the wonderful dose of vitamin C, folic acid and dietary fiber they provide.  

Selection Process:

• Always use raw leaves
• Look for smooth, dark leaves with no yellow areas
• Wash and dry before storing
• Store in a plastic bag, removing as much air as possible
• Will keep in the fridge for 5-7 days

Nutrition Facts - 1 cup (85g) - % = daily value

• Calories 32
• Calories from Fat8
• Total Fat 0.8g (1%)
• Total Carbs 2.6g (1%)
• Protein 2.5g

SWISS CHARD

Benefit:

Chard offers dietary fiber which helps to regulate blood sugar levels during the digestive process.  It also contains a wealth of vitamins C, E, and K, beta-carotene, manganese and antioxidants.

Selection Process:

• Always use raw leaves
• Look for vivid green, unblemished leaves and stems
• Do not wash before storing
• Store in a plastic bag, removing as much air as possible
• Will keep in the fridge for 5-7 days

Nutrition Facts - 1/4 cup (28g) - % = daily value

• Calories 5
• Calories from Fat 1
• Total Fat 0.1g (1%)
• Saturated Fat 0.1g (1%)
• Cholesterol 0mg (0%)
• Sodium 60mg (2%)
• Total Carbs 1g (1%)
• Dietary Fiber 0.4g (2%)
• Sugars 0.3g
• Protein 0.5g
• Calcium 14.3mg
• Potassium 106.1mg

Information courtesy of NutriBullet and www.calorieking.com