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The Top 5 Ways to Eat More Greens

This series of quick tips come from Frederic Patenaude

According to many survey results, less than 5% of people on a “healthy diet” eat sufficient quantities of green leafy vegetables (greens).

I have a confession: I belonged to that category for a very long time! Even though I knew greens were good for me, I just didn't eat enough of them (and didn't realize it!).

We know greens are good. We've heard we need to eat more of them. But we don't do it. And here's what's even more amazing: those who *think* they eat enough greens, rarely do!

In my last issue, I talked about the benefits of greens and green smoothies. In this issue, I'm going to give you my: Top-5 Ways to Eat More Greens

1: Make Green Smoothies

I've talked about it a lot before. Green smoothies are great! Blend fruit and greens for a surprising result. I talked about it in last issue, if you missed it, click here )

Here are some recipes from my book Instant Raw Sensations.

Romans Gone Mad Basic Winter Green Smoothie

  • 1 apple
  • 1 pear
  • 2 bananas
  • 1 and 1/2 cups kale
  • 1 stalk celery
  • Water

Directions: Dice the fruit or cut in big chunks. Blend all ingredients together with about half a cup (up to 1 full cup) of water.

Romans Gone Mad

  • 4 bananas
  • 1 to 1 and 1/2 cups water
  • 2 cups romaine lettuce

Directions: Blend bananas with water. Add romaine lettuce progressively. Blend until smooth.

2: Make Blended Salad - Tasty!

Once you've experimented with green smoothies on a daily basis, you can “graduate” to making blended salads.

Brand new blended salad recipes will be found in my book, “Green Power Recipe Guide” which comes with the “Green for Life Program” (click here for info).

Here is one recipe from my book, “Raw Soups, Salads & Smoothies” (Which is now sold as a bonus with the book The Raw Secrets).

Keep in mind that blended salads are NOT for raw-food beginners. If you want to get started eating more greens, start with Green Smoothies.

*Blended Salad*

  • 2-3 medium tomatoes, roughly chopped
  • 2 ribs of celery
  • 4 leaves lettuce (big)
  • 1 big handful spinach
  • 1 green onion
  • 1/2 avocado
  • 1/4 cup parsley
  • 2 Tbs. dulse flakes
  • 1 Tbs. nori flakes (optional)
  • Water if needed

Blend the tomatoes together, and add the rest of the ingredients progressively. Use water only if you need to. A blended salad should be quite thick.

3: Find One Good Healthy Salad Dressing

At some point, you might enjoy a plain salad without dressing. But I know the first question people ask me when they find out olive oil isn't as healthy as they thought, is “how do you make a good salad dressing?”

Here's one recipe to get you started. You'll find more in “Instant Raw Sensations”:

2 tomatoes or cucumbers
2 Tbs. apple cider vinegar or lemon juice
1 cup fresh dill
4 Tbs. tahini (or 1 small avocado)

Blend tomatoes and add other ingredients progressively. Blend until smoothie. Add other seasonings if desired. Use more water if necessary.

4: Don't Force Yourself

Don't force yourself to eat more greens if you don't like them! You'll get sick easily. Instead, let your innate hunger for greens come back naturally, by slowly incorporating more greens in your diet in the form of green smoothies, blended salads, etc.

5: Know the Reasons Why

Unless you know *why* you need more greens, understand their benefits, and have a clearer idea of things like; what greens to eat, which greens are the best, in what quantities should I eat greens, etc., all this talk about greens may not convince you to modify your diet.

Learning more about the “green side” of the raw food diet will inspire you to include more greens in your diet.! Reaping the benefits of having done so, will reinforce your enthusiasm to take your health to the next level.

Young writer and entrepreneur, Frederic Patenaude, is the author of the best-selling e-book “The Raw Secrets” and is known for his no-gimmick, BS-free approach to health and nutrition. He is currently giving away free subscriptions to his newsletter at: www.askfrederic.com



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Katherine Bell

6. Eat greens for breakfast.

-It's like exercise, if you start your day with it, its easier to get into the groove.

Debi Marshall

Here's another great smoothie recipe:

2 pears
2 bananas
2 large handfuls of spinach
2-3 leaves of kale
1-2 sprigs of mint.
Fill blender just under halfway mark with water.

First use "Chop" option on blender until all ingredients added. Then press "liquify" to really make it creamy. Tastes excellent.

Julie Erwin

Here's another great recipe for greens that I have modified from Elena Love's recipe:

Kale Salad:
2 bunches kale, chard, or other green, cores removed, torn in bite size pieces
1/2 purple onion, sliced ultra thin on a mandolin
2 medium zucchini, sliced ultra thin on a mandolin or a spiral slicer
1-2 chopped avocados

Dressing: 1/4 c meyer lemon juice, 1/4 c lemon juice, and 1/2 c extra virgin olive oil, sea salt, dash of cayenne

Pour dressing over salad ingredients. Toss and let marinate for 2-3 hours. Even better if left to marinate overnight.

Matt Olson

Every morning I combine a variation of NUTS (raw pepitas, sunflower seeds, seasme seeds, flax seeds, and others) with ACIDIC FRUITS (lemon, oranges, cranberries, frozen strawberries and raspberries). This combination is especially easy to digest yet filling. Will not cause a bubble of gas, unless you've eaten something prior. SUPER energy. I realized this morning that blending the nuts alone causes a peanut butter like paste to develop beneath the blades. Maybe the liquid from the berries could prevent this.

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