Green smoothies have a bad rap, wouldn’t you say? I hardly drink a green smoothie in public without seeing someone wrinkle their nose at me as if to say, “that is the most disgusting thing I’ve ever seen… and you drink that?” My response to their hypothetical thoughts would be, “Heck yes I do. It’s delicious!” Then I feel bad for them because I know they're missing out.
So why greens? The list is extensive – a source of fibre, vitamins, minerals, antioxidants, and so on. One notable nutrient is it’s high source of Vitamin K, which is found in large quantities in broccoli, soybeans, dark green leafy vegetables such as kale, collards, turnip/beet greens and spinach1.
Dietitian's Definition: Vitamin K is a critical fat-soluble vitamin required for the synthesis of proteins that aid in blood clotting (when bleeding), in addition to proteins used by the bones and kidneys. For more sources on food sources of Vitamin K, check out this resource.
In Canada, the recommended amount of Vitamin K for adults over 19 years of age:
I see far too many people at the Osteoporosis Clinic taking Vitamin K supplements having read it’s important for their bones. While this is true, the supplements aren’t needed – food provides them with everything they need, plus some.
Dietitian's Addition: Think it's hard to get enough Vitamin K needs for the day? Just 1/4 cup of raw kale provides 145 micrograms of Vitamin K2. This exceeds the adult male's requirements for the day, and nearly doubles the needs of an adult female. Just a quarter of a cup!
Don’t like the taste of kale in a salad? Add it to your smoothie; the tropical tastes of mangoes, peaches and bananas mask the taste and keep you going back for more. So drop the Vitamin K supplements and introduce some dark leafy greens. Your body with thank you. So will your taste buds with this smoothie
Mango Peach Green Smoothie
▸ ▹ Vegan, raw, gluten-free, oil-free, soy-free, refined sugar-free, nut-free
Yields: 2 servings
Prep Time: 5 min
Total Time: 5 min
1 mango, fresh or frozen
2 peaches, fresh or frozen
2 bananas, frozen
1 cup (30 g) kale, fresh
2 cups (500 mL) unsweetened plant-based milk
1 Tbsp (7 g) ground flaxseed
Add all ingredients to a blender and blend until smooth. Serve and enjoy immediately.
Feel free to add other fruits to make this one level more tropical: pineapples, berries, coconut meat - it'll all taste delightful.
Did You Try This Recipe?
Let me know how it went! Comment below and share a picture on Instagram with the hashtag #pickuplimes