Green Smoothie Recipe for Children Modified from V. Boutenko’s book Green Smoothie Revolution (2012) North Atlantic Books
Green Smoothies have become an important part of my nutrition protocol. I recommend them to all of my clients to help them alkalize, cleanse, keep regular and lose weight.
The Perky Parrot (Raw & Vegan)
- 1 well ripened banana
- 1 orange (peeled, seeded)
- 1 large mango, peeled
- 1 cup filtered water
Download this free fact sheet that I have created , entitled Thirty Reasons to Drink Green Smoothies.
Notes about Green Smoothies: The Boutenko family suggests a blend of soluble and insoluble fiber in smoothies so that they look good and don’t separate too quickly. This means combing fibers such as insoluble (skins of various fruits such as apple and pear) with soluble fiber (cantaloupe and strawberry). Although the Boutenko family suggests they will stay good for about 3 days, I recommend drinking them within several hours in order to prevent too much deterioration in nutrients.
I enjoy smoothies that are not too cold and are more at room temperature. I have noticed that my children prefer freezing cold smoothies with ice. It may take time to get them to enjoy smoothies that are room temperature, but I’m working on it. If green smoothies are a problem for your children, prepare them initially with very small amounts of greens and then progressively add more bit by bit, so they don’t notice the increase. Eventually they will enjoy smoothies over time that contain larger amounts of greens.
Note to mothers with young kids: Start your kids on green smoothies when they are young!!!
Pan Fried Greens with Garlic (Vegan)
- 3 cloves garlic, chopped
- 1 med. vidalia onion, chopped
- small handful sundried tomatoes
- 3-5 chopped mushrooms (chose your favourite)
- 1-2 tbsp coconut oil
- 1 large bunch chopped lacinato kale (lower thick stems removed)
- 1 small bunch beet greens chopped and washed thoroughly salt and pepper to taste
Saute onion and garlic in coconut oil in a large fry pan thoroughly until soft. Add mushrooms and then after a few minutes add greens. Add tomatoes. Cook for about 10 minutes on med. heat until greens are soft. Add a few tablespoons of water to prevent burning if greens become too dry. When ready to serve, top with parmesan cheese, and a dash of himalayan salt and freshly ground pepper.
Note for Non -Vegans: 3 tablespoons fresh parmesan cheese (grated) can be added.
Blender Raspberry Vinaigrette (Vegan)
- 3 1/2 tbsp. raspberry flavoured red wine vinegar
- 1 chopped garlic clove
- 1 tsp. dry mustard powder
- 1-2 Tbsp. raspberry fruit spread or jam – preferably organic
- 1/2 cup minus 2 tbsp. extra virgin olive oil
- 1 tbsp MCT oil
- 1 tsp. flax oil
- 1-3 tbsp filtered water large pinch of Himalayan salt
Blend together in a high powered blender. Keeps in the fridge for a few days. Serve with a red lettuce salad with dried cranberry and raw walnuts. Enjoy!
Note: This salad dressing contains omega 9 & omega 3 fatty acids, and medium chain triglycerides
- 3 tbsp good quality Balsamic Vinegar
- 1/2 c. e.v. olive oil minus 2 tbsp 1 tbsp flax oil
- 1 tbsp MCT oil
- 1 tsp dry mustard powder (put in Dijon if you prefer it)
- 1 tbsp raw liquid honey
- 1 chopped up garlic bud (you choose the size)
- large pinch Himalayan salt
- 1 tbsp filtered water
Blend in high powered blender. Store in fridge, use quickly. Try using hemp and pumpkin seed oils instead of flax on occasion.
Greenifying Your Kid’s Diet
In addition to adding Green Smoothies to your children’s diets, here is a great way to add cooked leafy greens to your kids meals. Make a batch of mashed potatoes and mash in some cooked leafy greens to them. Start by adding a small amount initially and then go for it gradually once they are used to it …the same way I suggest with the green smoothies. Incorporating leafy greens into your kid’s diets can be very tricky.
Even the experts, such as Missy Chase Lapine, who specializes in sneaking healthy foods into children’s food doesn’t go into too much detail about adding cooked greens to the diet. In her book The Sneaky Chef she only devotes a few pages to this difficult endeavour!!