How to Get Your Daily Greens
Whether it’s a busy schedule, produce availability, taste preferences or a myriad of other variables preventing you, a little bit of knowledge and planning will go a long way to ensure you’re getting your daily greens. The daily recommended serving is 5-9 fruits and vegetables. That equates to at least 2 cups of fruit and 2 ½ cups of vegetables. Until you’re comfortable guessing the serving size of produce, an easy way to measure is to chop or slice, then measure that amount. Generally one fruit is a cup. However when measuring leafy greens, 2 cups equals 1 cup, unless you pack tightly.
In this post I’ll cover the health benefits of greens, some of my favorite produce, and easy ways to enjoy them at home or on the go.
Greens are full of vitamins and minerals including iron, folates, magnesium, antioxidants, vitamins E, C, K and A. These improve all aspects of your health including energy levels, weight control, eyesight, bone density, skin, mood, memory, and hair and muscle growth. I take multivitamins as well, but greens are an easy and tasty way to get a lot of your required vitamins and minerals.
Some of my favorite greens are spinach, kale, broccoli, green beans, grapes, apples, pears, kiwi, celery, cilantro, and cucumbers. Try them as snacks, appetizers, sides or part of your entrees. Roasting is a wonderful way to enjoy starchy greens like broccoli. Aim to have vegetables and/or fruit with every meal.
Simply add it to fresh fruits and spinach and you have a simple Super Greens Breakfast Smoothie. It’s a naturally sweetened green smoothie full of all kinds of goodness. Add your favorite protein powder if desired. Perfect for breakfast or taking on the go as a work snack.
Super Greens Breakfast Smoothie
Ingredients
- 1 cup filtered water chilled
- 1 large banana frozen
- 1 cup packed spinach leaves
- ½ large celery stalk
- ½ cup green seedless grapes
- 1 kiwi peeled
- 1 medium green apple cored
- Optional: Protein powder
Instructions
- Add all ingredients to a heavy duty blender like a vitamix or bullet. Blend on high until well combined and smooth, about 1 minute.
- Add more liquid for smoothie, or more frozen banana to make thicker.
This is so refreshing and healthy!! Yummmm..Love the pics
So true! Most people just don’t get enough greens. A smoothie certainly helps make it easier and this one looks delicious
We eat copious amounts of green vegetables (it’s pretty much all my toddler wants to eat!) but I know many people who do not, so this is a great, easy option for them.
Very nice photography along with some great suggestions for good health.
Looks and sounds amazing! I love fast ways to get a lot of nutrition, this is perfect!
Great tips! Getting your daily recommended amount of fruits and veggies can be hard if you don’t plan ahead. This Green Smoothie sounds quite tasty…thanks so much for sharing! #client
Thanks David! If all my fruits and veggies tasted like this smoothie it would be so easy!
Beautiful photos!
Xx Taylor
Thanks so much Taylor!