One of my New Year’s Resolutions was to eat some form of greens everyday. The more I read on the health benefits of greens, the more I realize how important it is to consume them daily and in large amounts. I am devouring the book Eat To Live Eat To Live by Dr. Fuhrman. It is by far one of my most favorite books on nutrition, second only to The China Study. This recipe is taken from that book.
Here is what he says about greens:
“Dark green leafy vegetables –kale, spinach, arugula, swiss chard, romaine, mustard greens, collard greens & watercress–get the very highest score in highest nutrient density foods. They contain the very most phytochemicals, antioxidants, vitamins and minerals of all foods. They are rich in all necessary amino acids. They are packed with cancer-fighting phytonutrients that protect us from a variety of threatening illnesses.”
Greens rock!
I love a good salad, and it is a good thing since I eat them most days for lunch AND as a side to dinner. I also love green smoothies. But sometimes, I just want to get my greens in quick and not have to think about it the rest of the day.
This Blended Mango Spinach Salad is an awesome way to do just that. It only makes about 4 1/2 ounces, so to gulp it down takes just minutes. Most of my green smoothie recipes make 2 cups of smoothie which takes a chunk of time to finish. This blended salad recipe is the same idea of a smoothie, and uses the same amount of greens as a green smoothie (3 cups!) but it is more concentrated.
The mango adds a nice creaminess and sweetness. It tastes very fresh and quite green. I like it, quite a lot, but I’m also used to the taste of green smoothies and greens. I could not drink 2 cups of it at once, but as a quick “shot” of nutrition, it is perfect. I will be making it often.
Cut your mango and do your best not to eat it just like this!
Mango art!
Check out that beautiful color!
Add greens and milk.
Blended Mango Spinach Salad
2 cups spinach
1/2-1 cup romaine or other greens (I used a mix of baby chard, kale & watercress)
1 cup fresh mango
1/8 cup almond milk (or milk of your choice)
Peel and chop the mango and place in a food processor or high powered blender. Add the spinach. Blend until combined. Add the greens and milk. Blend until creamy.
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Nutrition Facts
User Entered Recipe
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| 1 Serving
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Amount Per Serving
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| Calories | 128.0 | |
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| Total Fat | 0.8 g | |
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| Saturated Fat | 0.2 g | |
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| Polyunsaturated Fat | 0.2 g | |
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| Monounsaturated Fat | 0.2 g | |
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| Cholesterol | 0.0 mg | |
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| Sodium | 74.4 mg | |
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| Potassium | 759.6 mg | |
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| Total Carbohydrate | 31.3 g | |
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| Dietary Fiber | 5.0 g | |
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| Sugars | 24.8 g | |
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| Protein | 3.4 g | |
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| Vitamin A | 194.0 % |
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| Vitamin B-12 | 0.0 % |
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| Vitamin B-6 | 19.8 % |
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| Vitamin C | 118.3 % |
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| Vitamin D | 0.0 % |
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| Vitamin E | 17.7 % |
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| Calcium | 10.6 % |
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| Copper | 14.9 % |
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| Folate | 49.4 % |
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| Iron | 14.7 % |
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| Magnesium | 21.5 % |
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| Manganese | 42.6 % |
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| Niacin | 8.1 % |
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| Pantothenic Acid | 3.2 % |
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| Phosphorus | 6.2 % |
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| Riboflavin | 15.5 % |
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| Selenium | 2.7 % |
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| Thiamin | 11.1 % |
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| Zinc | 3.6 % |
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…………………
What do you think?
Do you think you could handle a nice, sweet, fresh shot of greens?
Let me know if you try it and what you think.
Amy Bowman
February 28, 2013 at 5:50 pmWell, 1/2 cup is considered a serving with plant food so…3 cups or spinach and 1 cup of mango = 8 whopping serving of fruit and veggies! Not bad for a 4 1/2 ounce drink. 🙂
Anonymous
February 28, 2013 at 2:21 pmHi Amy, I was wondering how many servings of fruit and vegatables are in this smoothie?? We are trying to eat better and I in the past have drank green smoothies and like them for the most part especially if they have fruit, but I was just wondering about the servings. Thank you all you do!!