A diet rich in vegetables provides numerous health benefits. According to the United States Department of Agriculture, a diet rich in vegetables may reduce the risk of stroke, type 2 diabetes and heart disease. The USDA recommends eating two to three cups of vegetables a day. Getting enough fresh vegetables in your daily diet can be difficult. However, you can blend fresh vegetables into a convenient "green smoothie" to drink as a snack or meal replacement.
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Choose your favorite vegetables to blend. If you are new to drinking green smoothies, start with mild leafy vegetables, such as spinach, lettuce and kale. These won't make your smoothies overwhelmingly bitter. Chop 2 cups of vegetables into small pieces with your knife and add them to a bowl.
Pour 1 1/2 cups of water into the blender's carafe. Add 1 cup of your vegetables into the blender. Secure the blender with the lid and turn on the blender on a high setting.
Blend the vegetables for 90 seconds. Stop the blender and add the additional vegetables. Continue to blend for 2 minutes or until the mixture is smooth and uniform.
Pour your green smoothie into a glass and drink immediately.
- ChooseMyPlate.gov: How Many Vegetables Are Needed Daily or Weekly?
- "Green Smoothie Revolution: The Radical Leap Towards Natural Health"; Victoria Boutenko; 2009
- ChooseMyPlate.gov: Why Is It Important to Eat Vegetables?