The Healthy Green Drink Diet (6 page)

146 mg potassium

8 mg sodium

1087 IU vita A

.068 mg riboflavin

.033 mg vita B6

8.1 mg vita C

~ vita E

~ vita K

Easy to grow throughout the year, mint is good for more than just a soothing winter tea or invigorating

summer beverage. Many studies have shown mint to be a fantastic remedy for upset stomachs from

ailment such as IBS, indigestion, and other colonic issues. It gives any drink a burst of refreshing flavor,

and the aroma can even cure nausea and headaches.

Mustard Greens

2 cups chopped (112 g), raw

3.02 g protein

3.7 g fiber

115 mg calcium

1.64 mg iron

396 mg potassium

28 mg sodium

11760 IU vita A

.123 mg riboflavin

.202 mg vita B6

78.4 mg vita C

2.25 mg vita E

.56 mg vita K

Hello, cruciferous vegetable, long time no see. Mustard greens are a great addition to your detox regime;

it contains many antioxidant nutrients and phytonutrients that help the body eliminate unwanted toxins. Be

warned, though, these leafy greens have a spicy, tangy punch that will leave you chasing with cold water.

Best mixed with less bold greens and a few sweet fruits.

Parsley

2 cups chopped (120 g), raw

3.56 g protein

4 g fiber

166 mg calcium

7.44 mg iron

665 mg potassium

67 mg sodium

10109 IU vita A

.118 mg riboflavin

.108 mg vita B6

159.6 mg vita C

.9 mg vita E

1.97 mg vita K

Not just a table garnish, folks. The oils in parsley can neutralize some carcinogens and is a great source of

folic acid, which keeps your heart functioning healthily and it combats colon and cervix cancer. It really

brings out the flavors of other ingredients and is especially tasty with celery and tomatoes. It also lasts

much longer than other greens when you store it in a plastic bag in the refrigerator.

Spinach

2 cups (60 g), raw

1.72 g protein

1.3 g fiber

59 mg calcium

1.63 mg iron

335 mg potassium

47 mg sodium

5626 IU vita A

.113 mg riboflavin

.117 mg vita B6

16.9 mg vita C

1.22 mg vita E

.29 mg vita K

Known as one of the world’s healthiest vegetables, it’s no wonder Popeye was able to defeat Bluto time

and time again. Spinach is rich in vitamins A, C, B2, B6, e, and K, manganese, folate, magnesium, iron,

calcium, and potassium. Spinach is also nearly 50 percent protein. However, due to the oxalic acid,

which can combine with metals in the body and irritate the kidneys, it is recommended to get a wide

variety of leafy greens and not depend on spinach alone. Despite that, and because I have a diet high in

liquids which flushes the majority of metal compounds in by body, it’s my go-to green and can be added

to any drink without compromising flavor. I usually stock my fridge with bags of it from Trader Joe’s.

Because of the mild flavor and texture, kids and green drink novices love it too.

Turnip Greens

2 cups chopped (110 g), raw

1.65 g protein

3.5 g fiber

209 mg calcium

1.21 mg iron

326 mg potassium

44 mg sodium

12746 IU vita A

.110 mg riboflavin

.29 mg vita B6

66 mg vita C

3.15 mg vita E

.28 mg vita K

I like to think of these as stage one mustard greens. They’re pungent and a bit spicy but won’t have you

running for a glass of water like mustard greens do. They’re a great source of vitamins A, C, and K, folate

and fiber. Like mustard greens, they’re great for detox support, are rich in antioxidants, and provide anti-inflammatory benefits. It’s a great way to add some new greens while providing a flavorful punch.

Watercress

2 cups chopped (68 g), raw

1.56 g protein

.3 g fiber

82 mg calcium

.14 mg iron

224 mg potassium

28 mg sodium

2170 IU vita A

.082 mg riboflavin

.088 mg vita B6

29.2 mg vita C

.68 mg vita E

.17 mg vita K

Historically, watercress has been praised for its healing properties. In fact, it’s said that hippocrates, the

father of Western medicine, built his hospital near a stream so he could have access to fresh watercress

while treating the sick. It’s high in vitamins A, C, and beta-carotene and has been shown to reduce DNA

damage in white blood cells. It’s mildly bitter and spicy, and I usually use it as a substitute for wheatgrass

when I don’t want to bother juicing it.

Other Greens, Lettuces, Weeds, and Veggies

Try some of the following to add a bit of variety to your smoothies and juices:

fresh tarragon

kohlrabi tops

carrot tops

anise/fennel

purslane

lamb’s-quarter

radish

green onion

fresh oregano

mizuna

radicchio

beets

brussels sprouts

Adding Fruit

By now you have at least
tried
a green drink, right? Let me guess, something with 90 percent fruit and

10 percent greens and you loved it?… You’re not alone. Most people start off that way, after all,

eating something sweet is much easier than trying to gulp down a glass of whipped bitter greens when

you’re not used to it. however, here’s where I bum you out a bit and make your adoption of the Green

Drink Diet a bit more challenging: fruit is full of sugar. Fructose to be specific.

That’s not to say that fruit isn’t healthy, it is. In fact, aside from greens, fruits have the most vitamins and

minerals pound for pound than any other food. But if your goal is weight loss and possibly lowering your

cholesterol, then limiting your fructose consumption is probably a good idea. Studies have shown that

diets high in fat, as commonly thought, are not the main culprit of weight gain and high LDL cholesterol,

sugar is.

That being said, there’s nothing wrong with a little fruit in your diet, especially for those attempting to

transition into a more greencentric supplemental drink or those transitioning out of a more processed

Americanized diet.

Fresh berries are a staple in my smoothie regimen, specifically blueberries for their antioxidant

properties and because sometimes I prefer a blue tinge to the radioactive green. Another staple is

bananas; not for any nutritional benefit, (although they are high in potassium and fiber), but because they

pull the smoothies together. They bind flavors and give the drink a delicious creamy texture.