My friend Cath came over today and made a green smoothie recipe for us. As a lot of you know, I live in Santo, Vanautu and it is very challenging to get a variety of greens over here. You are pretty much relegated to Napa cabbage, cabbage, bok choy, lettuce, watercress and island cabbage. Island cabbage resembles Swiss chard in apperance but is very slimy. In Cath’s words ‘it is like drinking liquid mucous.’ No thanks!
So, based on our limitations Cath came up with a smoothie made from bok choy leaves, papaya, ginger, parsley, ice and water. The parsley actually came up from another island a couple of days ago. I have to admit that I was not sure I wanted to have anything to do with this smoothie. I even tried to talk her out of making it. She would have nothing to do with my persuasions and we made it. I am happy we did. It was actually quite good.
Of course, if this is your fist green smoothie you might want to start with a leaf that is not as strong in flavor as bok choy. Spinach, for example, would be a great way to begin this experience. Perhaps spinach, green apple and mint with ice and water?
Green smoothies are very healthy, low calorie and full of fiber. Other greens you can use are spinach, beet greens, all Asian greens, lettuce, broccoli leaves, Swiss chard, pumpkin leaves and melon leaves and kale. Broccoli is not a green leaf so don’t use it. As for the fruits, you can use anything you like.
Here are Cath’s recommendations. First, you have to rotate your greens every day. Do not drink the same thing. You can use the same fruit but you have to change the leaves. Secondly, keep it simple. Don’t get too creative. The perfect formula is green leaves, a fruit, ginger or mint, ice and water.
So here is Cath’s green smoothie recipe of the day:
Makes two large glasses
6 to 8 bok choy leaves without the white stems
6 to 8 small slices of peeled papaya
1 TBS parsley leaves
1 tsp. peeled ginger – sliced
Wash the leaves and the parsley well. Chop up the bok choy.
Place all the ingredients in a blender, starting with the softest ones, and blend until it is all liquefied. The time will depend on how powerful your blender is.
Serve and enjoy!
CALORIES 79.42; FAT 0.65 grs (sat 0.15; mono 0.12; poly 0.21); PROTEIN 2.79 grs ; FIBER 3.82 grs; CARBS 18.41 grs; CHOLESTEROL 0.00 mg; IRON 1.51 mg; SODIUM 109.79 mg; CALCIUM 183.14 mg
Cath says these are great served with a straw.