Green foods are full of fiber, essential nutrients, vitamins, minerals and antioxidants. If you are lacking green veggies in your diet, a good way to up your daily greens is to consider using a greens powder or even a fresh-made greens juice.
But before you make a decision on which one might be better for you, you might want to consider a few of the pros and cons for each. This article will review both of these healthy options and tell you how you can incorporate them into your daily diet effectively. And to really get you started on your green kick, there are also a few green smoothie recipes for you to try!
Greens Powders
Pros: Greens powders are an easy and convenient way to get your daily green needs met. You can blend them simply by adding water. Most greens powders are made from dehydrated raw greens that are lower in sugar and have been sweetened with the addition of natural or artificial sweeteners and a fruit blend, making them lower in calories than your average greens juice. The one advantage of a greens powder that you won’t get from a greens juice is a variety of antioxidants, vitamins and minerals from many different fruits and veggies, not just a few that you might throw into a blender.
Cons: Greens powders are usually lower in fibers, or have added fillers or emulsifiers that are not needed. Common filling agents are soy lecithin, rice bran, flax powder, pectin or whole grasses. When you choose a greens powder, be sure to pick one that has been processed with protection from heat, moisture, and UV light to ensure the nutrients are still intact!
Greens Juices
Pros: Raw juices can provide more fiber if you are using a pulverizing machine to juice. A greens raw juice is always a great source of nutrients, vitamins, minerals and antioxidants including vitamins A, C and magnesium. Greens are full of chlorophyll, which can oxygenate the blood and help to release toxins from the body.
Cons: Juicing definitely requires more prep time than simply mixing in water. In addition, a greens juice can pack more calories and sugar, especially if you are blending with fruit. Also, you must drink it soon after making, within at least 24 to 48 hours. If you choose to juice your greens, be sure that at least 50 to 75 percent of your blend is from veggies! Cucumber, celery, kale and frozen spinach are all great options!
Greens Juice Recipes
Green Apple Ginger Juice
½ cucumber
5 stalks of celery
1 chopped carrot
1 ½ cups of kale
1 ½ cups of spinach
1 tsp of fresh ginger root peeled
½ cup fresh parsley
½ green apple
½ lemon squeezed
Place all ingredients into blender and blend until smooth.
Calories: 207 kCal; Carbs: 46 g; Fat: 1 g; Protein: 10 g
Tropical Green Smoothie
½ frozen banana
1 ½ cups of kale
1 ½ cups of spinach
½ lime squeezed
¼ cup frozen chopped mango
1 cup coconut water
Place all ingredients into blender and blend until smooth.
Calories: 191 kCal; Carbs: 45 g; Fat: 1 g; Protein: 5 g
Berry Green Protein Smoothie
½ cup mixed frozen berries
1 ½ cups of kale
1 ½ cups of spinach
1 scoop vanilla whey powder
8 oz of water
Place all ingredients into blender and blend until smooth.
Calories: 210 kCal; Carbs: 21 g; Fat: 1 g; Protein: 32 g