Green peanutty smoothie
Having trouble getting in enough green leafy vegetables? This smoothie isn't just easy and quick...
...it's also creamy and delicious!
Anybody in the family hates greens? Well, this smoothie is the way to go then.
In order to avoid vegetable haters rejecting this creamy nectar, darken the room by cutting off the power supply so you can hide the green color.
Just do it after you make the smoothie genius.
Although this strategy has been proven successful on many occasions, chances of failure increase substantially whenever there's an abundance of daylight.
Ingredients for 2 servings:
200-500 g or 7 - 17 oz. of leafy greens*
2 large ripe bananas**
10 small dates
2 (heaping) tbsp of peanut butter***
2 heaping tbsp of flaxseeds
1/2 - 1 cup of water
If you like green veggies opt for the higher quantity range. People who aren't used to greens or smoothies could better start with the lower end of the range and slowly build up over time.
What kind of greens should I use?
Greens lower in oxalates are preferred.
Oxalates are anti-nutrients, that are present in high quantities in greens like, Swiss chard, beet greens and spinach. Minimize these.
Yes, minimize spinach for smoothies. It's very easy to consume large amounts of oxalates with spinach. Oxalates can lead to a variety of health issues in some people. We will go into more detail in a future article.
Kale, bok choy, cabbage, endive, lettuce, purslane, collard greens, etc. are all good to use.
If using lettuce, boil for 10 seconds only, otherwise it will discolor. Kale may need a few minutes longer, unless it's cut into small pieces
Why boil the greens, should I not add them raw?
If you boil greens, some vitamins will leach into the cooking water. You could steam them or boil them with less water. The big advantage of cooking the greens first is two-fold:
You can add larger quantities (a host of nutrients don't leach out into the cooking water)
The taste of the smoothie will be MUCH MILDER. intoher words: you have the goodness of greens without their sometimes overpowering flavor.
Don't use half ripe or unripe bananas. Your smoothie will suffer in terms of flavor.
*** Peanut Butter
Peanut butter combines well with the bananas and dates. You can omit it or add less though if you don't like it.
Bring a few cups of water to a boil and add it to a large pan.
Get out your greens. (don't forget to look at the "Notes" section to see what greens you should go easy on)
Cut them up in finger long pieces (for easier blending later on).
Don't be to meticulous and put your fingers next to the vegetables, while cutting. You know how that will end.
Add vegetables to the boiling water. (Why not raw? Check "Notes")
Boil for 1 or 2 minutes, until vegetables are soft.
In the meantime prepare the other ingredients and add them to a blender.
Strain veggies and cool them off with some cold water.
Blend everything until smooth.
If it's too thick add a little bit of water. Be careful not to add too much cause it will water down the flavor.