A green smoothie is one way to easily and deliciously get three of your daily servings of fruits and vegetables. I have a green smoothie three days a week, on my non-weight training days.
The greens can be cleaned, drained, chopped, and frozen. Store as much of the greens as you can fit into a freezer-gallon bag. Roll the bag to squeeze all the air out. You may freeze each green by itself or you can mix the greens together. When ready to make your smoothie, pack the frozen greens into a 1-cup measuring cup then return the freezer bag back into the freezer. The pears should be cleaned well then cubed, cored, and frozen in 1.5-cup portions in individual sandwich bags; store your collection of pears in freezer-gallon bags. The cucumber should be skinned and the seeds removed -- if seedless variety, no need to take the “seedy” middle out -- cubed then frozen in half-cup portions in sandwich bags; store in freezer-gallon bags too. The ginger must be skinned. I cut off the skin on the ginger and grate enough of it for the week. I’m pretty sure it will be all right if you grate the ginger then freeze about 1 teaspoon portions with the cucumber. The cilantro may also be rinsed, somewhat dried, and frozen in the gallon bags; it's quite easy to grab what you need when you need it.
This makes 3 to 4 cups of green smoothie -- all for one person / one serving. If you use skim milk, it comes to about 250 calories for the whole shebang. This keeps me satiated for 2 to 3 hours -- a snack before dinner.
I’ve tried different fruits in this recipe. I find that pears taste much better.
1 c. skim milk
¼ c. water
1 c. somewhat packed frozen greens (any variety of kale, spinach, romaine lettuce)
7 to 8 sprigs of cilantro
1 ½ c. green, ripe pear, cubed, frozen
½ c. cubed, seeded, cucumber, frozen
1 tsp. fresh ginger, grated
1 tablespoon honey
Tools: blender, 1-quart mason jar, rubber spatula
1. Pour the milk and blend with the leafy greens and cilantro first, to pulverize the greens -- if you have an "old" blender. If you have one of the new, super-sophisticated blenders, put everything in it and give it a whirl.
2. If you are using an “old” blender, you may have to stir up the mixture with a rubber spatula then blend some more.
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