The Healthy Green Drink Diet (4 page)

consume a wide variety of greens. It ensures our bodies receive ample amounts of one nutrient and

doesn’t overdo it on another, all the while keeping our taste buds from shorting out due to boredom. A

great way of achieving this is to eat with the seasons; if it’s not available, don’t eat it until it is.

experiment, mix it up, try new things… it’s good for you!

The following list consists of the main leafy greens used throughout this book and in my very own kitchen.

You will find a brief table listing the nutrient contents for each green and a short description outlining the

major nutritional benefits, flavor profiles, and ways of incorporating them into your own green drinks and

smoothies.

Arugula (Rocket)

2 cups (40 g), raw

1.03 g protein

.6 g fiber

64 mg calcium

.58 mg iron

148mg potassium

11 mg sodium

949 IU vita A

.034 mg riboflavin

.029 mg vita B6

6 mg vita C

.17 mg vita e

.043 mg vita K

This peppery, mustard-flavored dark leafy green is part of the cruciferous family of vegetables (like

broccoli, cauliflower, brussels sprouts), which makes it a potent anticancer food. It’s very aromatic, so

be careful what you mix it with as it can easily dominate the flavor of your drink. To combat that effect,

you can use baby arugula because of its milder flavor. It’s so easy to grow; you can plant a few seeds in a

pot by the window and enjoy it year-round. Arugula is also a noted aphrodisiac, so don’t skimp and share,

share, share. It’s a great source of calcium; vitamins A, C, K; and potassium as well.

Basil

5 leaves (2.5 g), raw

.08 g protein

0 g fiber

4 mg calcium

.08 mg iron

7 mg potassium

0 mg sodium

132 IU vita A

.002 mg riboflavin

.004 mg vita B6

.5 mg vita C

.02 mg vita E

.01 mg vita K

One of the most common herbs used in cuisines around the world; basil is often used as a natural anti-inflammatory and an inhibitor of bacterial growth—great for those with inflammatory bowel conditions

and arthritis. I love basil. It’s another one of those fragrant, easy-to-grow, year-round pleasures. There

are over sixty varieties of basil so experiment; each one differs slightly in appearance and taste. It’s a

fantastic source of vitamin K and also includes good amounts of iron, calcium, and vitamin A.

Beet Greens

2 cups (76 g), raw

1.67 g protein

2.8 g fiber

89 mg calcium

1.95 mg iron

579 mg potassium

172 mg sodium

4808 IU vita A

.167 mg riboflavin

.081 mg vita B6

22.8 mg vita C

1.14 mg vita e

.3 mg vita K

Most people go right for the root and toss the tops. stop! They’re delicious, rich in vitamin K, folate,

magnese, and fiber. Not only that, but they taste very similar to the root, so you won’t be missing much. If

you’re growing your own beets, you can pull a few leaves off each plant while letting the root continue to

grow. The folate content is great for lowering LDL cholesterol, and the red pigment is known to raise

antioxidant enzymes in the liver. Blend the greens and juice the roots—it’s a perfect duo.

Bok Choy

2 cups chopped (140 g), raw

2.1 g protein

1.4 g fiber

147 mg calcium

1.12 mg iron

353 mg potassium

91 mg sodium

6255 IU vita A

.098 mg riboflavin

.272 mg vita B-6

63 mg vita C

.13 mg vita E

.06 mg vita K

Here’s another one of those cancer-fighting cruciferous greens. They’re very mild in flavor, and although

technically a cabbage, it’s less dense and much leafier than other cabbages, so feel free to pack them in

the blender as it won’t leave you with that chunkiness you sometimes get from solid cabbage. Full of

powerful antioxidants and beta-carotene.

Broccoli

2 cups chopped (182 g), raw (stems, leaves, and flower)

5.13 g protein

4.7 g fiber

86 mg calcium

1.33 mg iron

575 mg potassium

60 mg sodium

1134 IU vita A

.213 mg riboflavin

.319 mg vita B6

162.3 mg vita C

1.42 mg vita E

.19 mg vita K

Here we are, King Cruciferous… or cancer’s
kryptonite
, as I like to call it. Think of a malady, any

malady, and I’m willing to bet the health benefits of broccoli have been known to combat it. Things like

diabetes, Alzheimer’s, stomach, breast, lung and colon cancer, heart disease, arthritis, and more. You can

even eat the stems, just make sure to peel away the harder parts. It’s overflowing with vitamins C, K, and

A, folate, and fiber. You can also try broccoli rabe, which is a bitter-tasting brother to broccoli.

Cabbage

2 cups chopped (178 g), raw (common green variety)

2.28 g protein

4.5 g fiber

71 mg calcium

.84 mg iron

303 mg potassium

32 mg sodium

174 IU vita A

.071 mg riboflavin

.221 mg vita B6

65.1 mg vita C

.27 mg vita E

.14 mg vita K

Again with the cruciferous? Cancer doesn’t stand a chance. A great source of vitamin K and C, cabbage

comes in many different shapes and sizes. Red, green, Savoy (curly), Napa (or Chinese cabbage), even

brussels sprouts and bok choy are types of cabbage. In the Middle Ages, this humble leaf ball was known

as the “drug of the poor” because it was cheap, and a diet rich in it cured most ailments. Cabbage juice

has been quite effective at preventing and curing stomach ulcers because of its fantastic anti-inflammatory

properties.

Celery

2 medium stalks (80 g), raw

.55 g protein

1.3 g fiber

32 mg calcium

.16 mg iron

208 mg potassium

64 mg sodium

359 IU vita A

.046 mg riboflavin

.059 mg vita B6

2.5 mg vita C

.22 mg vita E

.023 mg vita K