Many people considering "going raw" or changing to a raw food diet find the idea of eating nothing but raw foods daunting. A raw food diet consists of fresh, unprocessed, uncooked vegetables, fruits, seeds, nuts, and plant-based oils. Many raw food recipes mimic cooked foods. Unfortunately, newcomers to a raw food diet find many recipes too difficult, time consuming or exotic to make. One raw food recipe stands out above the others for its ease and simplicity: the green smoothie,
Raw Food Basics: The Green Smoothie
Among raw food recipes, the green smoothie stands a king. A green smoothie consists of water, green leafy vegetables, one or more fruits and sweeteners blended together to form a drink. The resulting drink can be creamy or refreshing, but it always contains as its base green, leafy vegetables.
Green Goddess: Greens as the Basis of the Raw Food Diet
Green leafy vegetables are extraordinary for their vitamin and mineral content. Victoria Boutenko, a nurse, raw food expert and writer, came to the conclusion that green smoothies added to the diet could significantly and positively impact health. Boutenko conducted an experiment under the guidance of a medical doctor by adding one green smoothie per day to the average diet of more than two dozen of the doctor's patients. The findings are recorded in her book, Green for Life, along with raw food testimonials from the happy participants. Most reported losing weight, increasing vitality, and decreasing various medical conditions once they adopted the staple of a raw food diet, the green smoothie.
What makes green smoothies so powerful is the actual blending action that finely dices and smashes the greens. According to Boutenko, many of the vital enzymes and nutrients contained within green leafy vegetables are locked behind the strong cellulose plant cell walls. Blending the greens along with fruits and water releases these enzymes and makes them easier for the body to absorb them. The fiber and healthy ingredients make you feel full, and aid weight loss by providing a sweet yet healthy alternative for snacking.
Raw Food Recipes for Green Smoothies
Green smoothies are surprisingly easy to make. Simply fill a blender about a third of the way with fresh greens: kale, spinach, Romaine lettuce, parsley or celery. Add about one whole fresh fruit, such as an apple, mango or banana. Peel the fruit and slice it up so that it is easier to blend. You may add a second fruit too and fresh lemon juice or a dash of spice, such as ginger or cinnamon, for flavor. Add water so that it covers at least half of the fruit. The more water you add, the thinner the consistency and lighter the flavor. Now blend the mixture on smoothie or blend setting. Frozen fruits instead of fresh can create a consistency akin to ice cream. Make sure frozen fruits have no added sugar. Drink the resulting smoothie right away. The smoothie has a green color but should taste sweet. If it tastes too bitter, add more fruit to balance the flavors.
Other recipes for green smoothies and more information about green smoothies are available on many raw food websites. Dr. Ritamarie Loscalzo, a natural health coach and raw food teacher and adherent, also provides guidance and group support green smoothie cleanses for those interested in improving their health by drinking green smoothies.
Green smoothies are an excellent, easy way for the average person changing to a raw food diet to enjoy healthy benefits without cumbersome recipes. They're also an excellent way for anyone to add more fruits and vegetables to the diet, something all nutrition experts would wholeheartedly agree with and promote.
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