It can be difficult to incorporate leafy greens into breakfast. However, green smoothies have made this healthy habit easier to incorporate! It’s hard to comprehend just how many powerful nutrients are in one glass.
If you’re new to smoothies, start slow. Add vegetables you already enjoy that have gentle flavours and pair with sweet, seasonal fruit you love. This smoothie makes for a comfortable transition. The soft green leaves of the bok choy seem less intimidating than Swiss chard or kale, and the grapes add a tart kick. I chose to slightly sweeten it with raw honey, but this isn’t necessary if your fruit is plump and ripe.
- You will always find cabbage in my fridge. It’s an inexpensive veggie that can be grown year-round in British Columbia. Shanghai bok choy is a variety of cabbage that has loose green leaves and a mild flavour. This makes it a great leafy green to introduce for those new to green smoothies. It’s a concentrated source of beta- carotene, which can be converted to the active form of vitamin A in the body that improves immune function and vision.
- Manganese is an essential trace mineral that can be found in grapes. It works synergistically with many other nutrients. Manganese aids in blood sugar and mood regulation, cholesterol synthesis, cell protection, calcium absorption, and optimal thyroid functioning.
- Avocado is one of my favourite foods. It’s rich, loaded with healthy fats, and makes anything its added to smooth and creamy. Avocados are a great source of vitamin K, which is fairly underrated. It’s better known for its regulation of blood clots to prevent excessive bleeding. However, vitamin K is also a crucial component in bone development and protection against osteoporosis along with calcium.
Green Grape & Bok Choy Smoothie Ingredients:
1 cup shanghai bok choy, tightly packed
1 cup water*
1 cup green grapes
1 tablespoon fresh lemon juice
1 tablespoon unpasteurized honey
In a high-speed blender, combine bok choy and water until smooth. Add the remaining ingredients and blend again.
*I used 1/2 cup water and 1/2 cup ice since I wasn’t using any frozen fruits. Use at least one frozen item to keep your smoothie cool.
- Mateljan, G. (2007). The world’s healthiest foods. Seattle, WA: George Mateljan Foundation.