If you are wondering what is the green smoothies recipes you can make everyday, here are Victoria Boutenko’s Favorite for your reference. Due to some leaves we can’t get in Malaysia, therefore, we will get a list of greens that you can use in Malaysia soon.
Blend well:
6 leaves of red leaf lettuce
1/4 bunch of fresh basil
1/2 lime (juiced)
1/2 red onion
2 celery sticks
1/4 avocado
2 cups of water

Sergei Boutenko’s Favourite
Blend well:
5 kale leaves (green)
1/2 bunch of fresh dill
1/2 lime (juiced)
3 cloves garlic
1/4 cup sundried tomatoes
2 cups of water

Recipe #1
2-3 cups of greens of your choice,
2 cups papaya,
2 oranges
No water necessary

Recipe #2
1 handful lettuce leaves
1 handful mint
3 bananas
2 cups water

Recipe #3
4-5 kale leaves
3 apples
1/2 lemon juiced
2 cups of water

Recipe #4
3-4 stalks celery
2 ripe persimmons
1 banana
1 -2 cups water

Recipe #5
1/2 head romaine lettuce,
1 cup pineapple,
1 large mango,
1-inch fresh ginger

Recipe #6
2 -3 cups of your favorite grapes
1 handful parsley
2 handfuls of baby Spinach
2 cups of water

Recipe #7
1 cup pineapple
1 banana
2 sticks of celery
1 handful of your favourite leafy greens

Recipe #8
1/2 avocado
1/2 capsicum
one small onion
2 cloves garlic
one chilli
2 handfuls black cabbage
2 cups water

Recipe #9
3 bananas
a cup of papaya
4 big handfuls of baby spinach
2 cups of water

Recipe #10
2 bananas
1 apple
1 pear
2 handfuls of parsley
2 big handfuls of kale
2 cups of water

Recipe #11
1 large dragon fruit
2 bananas
1 handful of parsley
1 small bunch of bok choy
2 cups of water

Recipe #12
3 bananas
3 huge handfuls of baby spinach
2 cups of water

Recipe #13
2 bananas
1 dragon fruit
2 huge handfuls of baby spinach
2 cups of water

Recipe #14
2 bananas
1 apple
1 pear
2 handfuls of parsley
2 big handfuls of kale
2 cups of water

Recipe #15
1 large dragon fruit
2 bananas
1 handful of parsley
1 small bunch of bok choy
2 cups of water

Recipe #16
4 large ripe bananas
2 large handfuls of kale
1 small handful of parsley
1 handful of baby spinach
2 cups of water

Recipe #17
1 apple
1 pear
2 bananas
1 1/2 cups of kale
1 stalk of celery
2 cups of water

Recipe #18
2 cups of papaya
1 banana
2 cups of leafy greens of your choice
2 cups of water

Recipe #19
3 cups of mango
1/2 medium sized romaine lettuce
1 cup of water

Recipe #20
1/2 pint rasberries (fresh or frozen)
1/2 pint blueberries
2 bananas
3 big handfuls of baby spinach
2 cups of water

Recipe #21
1 apple
1 peach
1 nectarine
1 carrot
1/4 avocado
1 lemon (without peel or seeds)
Then filled the blender (Vita mix) with
parsley
romaine lettuce
chard
1 cup of water

Recipe #22
Handful each of
kale,
parsley,
mezclun
1 celery stick
pineapple
1 banana.
2 cups water

Recipe #23
1 cup papaya
1 orange
1/2 head romaine
1 big lovely bunch of red grapes.
two stalks of celery
2 cups water

Recipe #24
1 bunch coriander,
1 apple,
1″ginger
1 banana
1 cup water

Recipe #25
2 handfuls baby spinach,
1 celery stick,
1 handful parsley,
1 Granny Smith apple
1/4 tsp ginger powder
2 cups water

Recipe #26
3 handfuls baby spinach
2 celery stalks & leaves,
1 cup water,
1 green apple,
1 frozen lady finger banana
a quarter of fresh pineapple

Recipe #27
2 handfuls of carrot tops
2 stalks of celery
1 handful of sunflower sprouts
3 big red lettuce leafs
1 serving of aloe vera dried gel (from “Good Cause Wellness”)
3 bananas
2 cups water

Recipe #28
2 handfuls of baby spinach
2 kale leaves
1 serving of aloe vera dried gel
1 Granny Smith apple
2 oranges
1 cup of water

Recipe #29
3 big green lettuce leaves
1 handful of sunflower sprouts
2 handfuls of baby spinach
1 serving of aloe vera
6-7 big strawberries
1 handful of blueberries
1 cup of water

Recipe #30
2 bananas
6-7 strawberries
1 tablespoon of fresh aloe vera
half a Cos lettuce
1 cup water

Recipe #31
4 large ripe bananas,
2 large handfuls of kale,
1 small handful of parsley,
1 handful of baby spinach and
2 cups of water

Recipe #32
1 apple
1 pear
2 bananas
1 1/2 cups of kale
1 stalk of celery
2 cups of water

Recipe #33
2 cups of papaya
1 banana
2 cups of leafy greens of your choice
2 cups of water

Recipe #34
3 cups of mango
1/2 medium sized romaine lettuce
1 cup of water

Recipe #35
1/2 pint rasberries (fresh or frozen)
1/2 pint blueberries
2 bananas
3 big handfuls of baby spinach
2 cups of water

Recipe #36
3 bananas
3 huge handfuls of baby spinach
2 cups of water.

Recipe #37
2 bananas
1 dragon fruit
2 huge handfuls of baby spinach
2 cups of water.

Recipe #38
1 handfuldandelion greens
1 handful parsley,
1 handful spinach,
1 banana,
1 orange
1 cup frozen raspberries

Recipe #39
lots of kale
juice from several lemonades (or lemons if unavaiable)
1″ square or ginger, finely choppped
big dollop of honey
generous slosh of sugar cane juice
1-3 tsp of coconut oil
bit of water

Recipe #40
3 bananas
1 cup of papaya,
4 big handfuls of baby spinach
2 cups of water

Recipe #41
1 cup spinach,
1/2 inch ginger,
1 lemon,
1 cucumber,
2 celery
2 pears
1 cup water

Recipe #42
1/2 avocado
1/2 capsicum
one small onion
2 cloves garlic
one chilli
2 handfuls black cabbage
2 cups water

Recipe #43
Half a head of green leaf lettuce
2 bananas
juice from 2 tangelos
1/2 a bag of frozen mangos
1 pear
1 cup of water

Recipe #44
1 banana
Handful of Strawberries
Large Handful of Spinach
Dab of Water

Recipe #45
3-4 celery sticks
50 cent piece of grated ginger
1-2 apple or banana or pear (varied to what felt right that day)
2 cups water

Recipe #46
1/2 cos lettuce,
1 apple
1 banana
1 cup dandelion greens
1 celery stick
1tablespoon of soaked chia seeds

Recipe #47
1 lime
1 celery stick
1 cucumber
1 apple
1/2 gingerginger
1 garlic clove
parsley
mint
comfrey
dandelion
spinach or mushroom plant
brahmi
bazil
coriander
asparagus
fenegreek sprouts
tummeric
water

Recipe #48
4 very ripe persimmons
1 stalk of celery
1 handful of baby spinach
1 hand ful of dill
2 cups of water

Recipe #49
1 Large Pear
1″ ginger
4 leaves of Romaine
1/2 a frozen banana

Recipe #50
1/2 banana
1/2 pear
juice of half an orange
about a cup of parlsey

Recipe #51
2 large handfuls of spinach (organic)
2 large handfuls of mixed baby greens (organic)
.5 cup alfalfa sprouts
1 Tbsp chia seeds
1 Tbsp flax seeds
2 slices of whole pineapple
1 small banana
1 cup water

Recipe #52
2 bananas,
2 cups spinach,
a stalk of celery and
2 cups of water

Recipe #53
spinach–4 or 5 fists full
cucumber–1 big or 2 small
(frozen) green grapes–1 cup
water–1/2c to 1c

Recipe #54
3 bananas
1/2 a bunch of fresh dill
2 celery stalks
1/2 bunch of bok choy
2 cups water

Recipe #55
one-half bunch of the following:
dandelion
parsley
cilantro
kale
red russian kale
5 stalks of celery
1 mango
about 10 strawberry
1 pear
gel of whole aloe vera leaf
a pinch of homeade green powder
1/4 cup water
a few frozen grapes
garnished with
broccoli sprouts and bee pollen

Recipe #56
1 orange,
1/2 head romaine lettuce
1 bunch red grapes
two stalks of celery

Recipe #57
3 handfuls of mixed baby spinach and
celery stalks & leaves,
1 cup water, 1 green apple,
1 frozen lady finger banana
and about a quarter of fresh pineapple

Recipe #58
1 punnet of strawberries,
2 pears
3 small handfuls of baby spinach,
1 bunch of Chinese bok choy and
2 cups of water

Recipe #59
1 handful of spinach (organic)
1 handful of romaine (organic)
1/2 ounce of Mint leaves (organic) or more if you like it really minty
3/4 or 1 pound of strawberries (organic)
1 banana (organic)
1 cup of filtered water

Recipe #60
2 large glasses of water
2 large handfuls of baby spinach
bunch of parsley
little bit of kale
banana
pineapple
papaya
mango
plus 1 tsp flax oil

Recipe #61
1 apple
1 peach
1 nectarine
1 carrot
1/4 avocado
1 lemon (without peel or seeds)
Then filled the blender (Vita mix) with
parsley
romaine lettuce
chard
1 cup water

Recipe #62
Handful each of
kale, parsley,
mezclun
celery,
1 cup freshly squeezed pineapple juice,
1 banana.
1 cop water

Recipe #63
2 bananas
3 large spinach leaves
1/2 bunch mint
1 tsp maca
1 tsp soaked chia seeds
1 tsp goji berries (they give the smoothie lovely little pink flecks!)
1 date
1 cup water

Recipe #64
2 bananas
1/2 cup raspberries
1 pear
2 big handfuls baby spinach
1 tsp flax seed oil
1 cup water

Recipe #65
2 cups water
3-4 frozen or fresh bananas
3-4 yellow mangoes
1 cups raspberries
1 cup organic red grapes
5-6 or more kale leafs
some mint leafs
1 cup water

Recipe #66
2 oranges
1 lemon
1 bunch of fresh mint
1 bunch of a mixture of greens; spinach, parsley, kale
stevia to sweeten to taste.

Recipe #67
1 bunch bok choy,
1 banana,
1 pear,
6 strawberries,
celery
1 tablespoon of flaxseed oil
1 cup water

Recipe #68
Dandelion greens
Mango
2 bananas
8 romaine leaves
2 cups ice cold water
1 tablespoon raw cacao nibs

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There I was, enjoying a delicious green smoothie when an article about oxalates in spinach and other leafy greens caught my attention. Is there a hidden danger lurking in my delicious, beloved green smoothie?

Oxalic acid (also referred to as oxalates) are found in many foods and are a controversial subject among nutritionists and health experts. Finding a definitive answer online regarding the potential safety or dangers of this substance can make your head spin (as most cutting-edge nutrition research will).

What Is Oxalic Acid?

Oxalic acid is a naturally occurring chemical in plants and animals and is also consumed in a variety of different foods such as leafy greens, nuts, seeds, most berries, certain fruits, soy and soy products, meat and dairy products. In large amounts, oxalic acid is poisonous, but toxic levels are not found in foods that we normally eat.

The main controversy surrounding oxalic acid in food is whether or not they contribute to the formation of kidney stones. About 80% of the kidney stones formed by adults in the U.S.A. are composed of calcium oxalate. Oxalic acid binds with other minerals such as calcium which form a salt known as an oxalate. Oxalic acid interferes with the absorption of calcium in foods because they bind with it, making it unusable by your body. Without oxalic acid, foods such as spinach and kale would have a much higher, bio-available calcium content than they do because it is bound up with oxalic acid. These oxalates are usually passed though the urine but in vulnerable individuals, they may crystallize, forming larger stones that cause excruciating pain and require medical attention.

What Foods Contain Oxalates?

Many foods contain oxalic acid, especially leafy greens such as spinach, kale, chard, parsley, collards and beet greens. Spinach has the highest levels of oxalic acid – 750 milligrams per 100 gram serving. So, should you be concerned about the oxalate content of your spinach green smoothies?

Should You Be Concerned?

The short answer is “generally, no”. There are a few rare medical conditions such as Primary Hyperoxaluria and Enteric Hyperoxaluria where one would need to restrict their dietary intake of oxalic acid. Also, those who are susceptible and have been treated for calcium-oxalate kidney stones, and therefore at risk of forming them again, should watch their intake of oxalate-containing foods.

Otherwise, oxalic acid is not believed to be a health concern for most people. Keep in mind that your body regularly produces oxalic acid, often synthesizing other substances such as vitamin C into oxalic acid. Whether you eat foods that contain it or not, your body maintains a naturally-occurring level of oxalic acid and regularly produces it whether you consume it in your diet or not.

Health Experts Weigh In

Most mainstream diet and nutrition experts do agree that oxalic content of foods should not be a concern to healthy individuals. The nutritional benefits of eating oxalate-containing foods such as spinach outweigh the minute risk of forming kidney stones. Dietitians and nutritionists generally do not steer people away from dark, leafy greens because they contain oxalic acid.

Some raw food diet experts take the oxalate debate one step further by suggesting that oxalic acid is actually beneficial when consumed from raw, organic greens. They claim that it is the cooking of foods that contain oxalic acid which lead to problems in humans.

And then there is this article that praises the cancer-curing affects of oxalic acid.

If You Are Concerned About Oxalates

If you have a history of kidney stones or a medical condition that is complicated by the consumption of oxalate-rich foods, you should contact your doctor or health practitioner for advice. There is some helpful information on the web which lists oxalate levels of many foods which can help you plan your diet should you feel the need to reduce your intake of oxalic acid-containing foods. In general, replacing oxalate-rich greens such as spinach and kale with Romaine lettuce or other lettuces will lower exposure, but also lower overall nutrient density of your smoothies.

My Approach To Oxalates In Green Smoothies

Since I do not have Hyperoxaluria or any history of kidney stones, I am not going to worry about oxalic acid in my green smoothies. The amount I consume on a daily basis is not toxic. The research that exists does not conclusively point to oxalates as the absolute cause or even a leading contributing factor in the possible formation of kidney stones.

What I will do, however, is rotate my greens so that I am not always eating spinach, which contains the highest levels of oxalates. Simply rotating or mixing spinach with lower-level oxalate-containing foods will help even things out and lower my overall exposure. Besides, rotating greens and other foods regularly helps to limit over-consumption of any one nutrient and provides health-promoting variety in the diet.

Do not become obsessed with lowering oxalate exposure though. It’s silly to choose one green over another based on oxalic content if you do not have a preexisting medical condition that should warrant such a choice.

Also, isolating one substance in food that may or may not cause a health problem when consumed in excess is a narrow way of looking at health and nutrition. Eating a whole foods diet provides a wide spectrum of nutrients, phytochemicals, vitamins, minerals and trace elements that work together to make a perfect, whole food that nourishes the body. Your body, when given whole food and proper nutrition, works effectively to process the foods you eat, eliminate the substances it doesn’t need and protect itself against disease and other health problems.

Enjoy Your Green Smoothies!

Green smoothies have a wide range of health benefits, many of these from the potent antioxidants found in spinach, kale, chard, blueberries, strawberries, carrots, oranges, tomatoes and other foods – all of which have oxalic acid.

So go ahead and enjoy your green smoothies and the health benefits they provide!

Resource Incredible Smoothies

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The idea to blend various kinds of leafy greens, fruits and vegetables to create a liquid soup with a baby food consistency is not new. About 5 years ago that Victoria Boutenko (from the Raw Family) greatly popularized the concept of the Green Smoothie.

The Green Smoothie is essentially a blended salad made with fruits and leafy greens, with some optional water, blended at high speeds to smooth consistency. Generally, hard or savory vegetables such as carrots or tomatoes are avoided. Only fruits and leafy greens are included.

Great Ingredients For Your Green Smoothies

GREENS: kale, bok choy, chard, spinach, parsley, romaine lettuce, mint, basil, cilantro, arugula, swiss chard, dandelion, collard greens, beet tops, or other. Young, tender greens are better. Iceberg lettuce, although not very green at all, can be used too.

FRUITS: bananas, pears, apples, mango, strawberries, raspberries, blueberries, peaches, kiwi, pineapple, melon, papaya, watermelon, grapes, or other.

VEGGIES: cucumber, celery, avocado (small amount only).

Some fruit and green combinations you may want to try:

* Spinach with bananas and strawberries
* Spinach with apples, bananas, and some lemon or lime juice
* Spinach, bananas, peaches, mango
* Romaine lettuce with bananas
* Romaine lettuce with cucumber and bananas
* Romaine and celery with blueberries
* Parsley and ripe pears
* Parsley, celery, apple and pears

Add 1-2 cups of water and blend until smooth. Adjust proportions to your liking. Try to experiment with different greens and fruits. Fruits are added for sweetness, so make sure they are really RIPE, especially bananas.

Some rules that I follow:

1. Use different green leaves and fruits everyday, A good Smoothie is 60% fresh fruit mixed with 40% green leafy vegetables.

2. Use green vegetables that are low in oxalic acid, Some greens are high in oxalic acid which binds with calcium to form calcium oxalate, an insoluble salt. Add these to a Green Smoothie for variety, but do NOT make an entire Smoothie out of them. They are lambsquarters, beet leaves, parsley, purslane, spinach, Swiss chard, amaranth leaves and sorrel. Leave rhubarb leaves alone, they can poison you when eaten in large quantities.

Sweet baby-leaf spinach is fine to eat in quantity. It tastes like the acid has been bred out of it.

LOW in oxalic acid and good to eat in Green Smoothies (if you don’t mind bitter) are: dandelion greens and kale (more calcium than dairy), lettuce, celery, watercress, escarole, mustard greens, turnip greens, carrot tops, broccoli, asparagus, cabbage, and most other greens.

3. Add high oxalic vegetables to green smoothies for variety, but do NOT make an entire smoothie out of them.

4. Use organic vegetables if possible because they contain higher nutrients (vitamins, minerals, phytonutrients, antioxidants, etc) compared to commercially grown vegetables.

5. Peel fruit if it’s not organic

6. Banana and avocado gives the smoothies the creamy and smooth texture

7. Keep the combination simple, use 1-2 different types of green vegetables and 1-2 different types of fruits.

8. Combine about 60% of fruits with 40% of green vegetables to start with. For children to accept green smoothies more willingly in the beginning, use slightly higher percentage of fruits than vegetables.

9. Use high-powered blender with at least 35,000 to 37,000rpm. It will produce a very good texture.

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Green smoothies are smoothies with greens blended through them. Quite simple really. Greens are incredibly nutritious, however people struggle to eat enough of them with regard to quantity and many find them hard to digest. It has been suggested that this is due to not having enough stomach acid and not having enough jaw strength to chew them till they are a creamy consistency. Blended greens have their structure ripped apart and are effectively pre-digested. Adding fruit makes them taste great and is also a clever way of getting alot of fruit into your diet, which most people don’t have enough of in addition to enough greens.

You might wondering what are Green Smoothies to do with your health?

People who have introduced green smoothies in to their diets have reported many health benefits. Raw food eaters in particular have embraced this nutritional powerhouse to boost their already nutritious diet, and to find that missing element to achieving excellent health and vitality.

What’s the big deal about greens?
According to Victoria Boutenko greens are the primary food group that match human nutritional needs most completely.

Greens are loaded with amino acids, (the building blocks of protein), minerals, vitamins, fibre & chlorophyll.

Greens can be combined with any other food and enhance digestion by stimulating enzyme production. Hence the combination of greens and fruit in green smoothies is very acceptable i.e. versus the combination of fruit with other food types, and starch with protein e.g. classic SAD fair such as cheese and bread, milk and cereal (See the book by Victoria Boutenko, Green for Life for more detail).

Take a leaf out of a chimp’s diet…..
Chimpanzees are the closest animal relative to humans sharing over 99% of the same genes. They eat a diet consisting of 50% fruit, 40% greens and 10% pith, bark and insects. This is all raw and whole food.

Over 50% of most SADs contain cooked carbohydrates such as potatoes, bread, pasta and rice. Approx 35% fats, oils and animal proteins and the rest fruit, veg and greens.

Even the average raw food diet has about 35% plant based fats and oils and a small percentage of greens.

The chronic diseases of humankind are not seen in wild chimps so why not take a leaf out of their book and see what their big secret is? No secret, lifestyle and diet are blatantly different.

A diet of 50% fruit, 40% greens and 10% or less fat is the ideal diet according to many experienced raw fooders and those with the best health. Hence green smoothies are an excellent way of getting extra greens into your diet in addition to eating alot of salad!
To eat or blend your greens??
Greens are biologically very hardy on a molecular level as they contain cellulose. Nutrients are stored within the plant’s cells and their cell walls need to be ruptured to release them. This requires a significant amount of chewing, which humans struggle with, our jaws are not strong enough and we are very impatient. We also need strong stomach acid which many of us lack.

To get enough greens, blending them in a smoothie is ideal as it ruptures the plant cell membranes releasing nutrients very easily. Victoria Boutenko recommends a quart (1 litre) a day of green smoothie.

Any greens eaten whole are still encouraged, however they should be chewed very well!!

What is the best blender you may ask…..well any blender works however cheaper ones will break down sooner. The popular, expensive and very effective blenders are Vitamix and Blendtec as brands. Personally I use a Thermomix which is a multi-purpose kitchen appliance that blends, food processes, cooks if you want it to; warms or melts at 37 degrees Celsius, weighs, times, crushes ice, mills grain and more…its awesome.

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