Why you should rotate your greens

560_Rotate-you-greens

The shining stars of green smoothies are the leafy greens— chock full of phytonutrients, protein, vitamins, antioxidants…the list goes on and on. Yet there is also something you need to be aware of when drinking green smoothies daily— it’s called “alkaloid buildup.”

All raw leafy greens carry a small amount of toxins that protect plants from being entirely consumed by other animals—and wiping out the plant species. It’s a defensive trait, and something even we should be aware of. As humans, if we consume these toxins for long periods of time, they can build up and harm our thyroid. Some symptoms of alkaloid buildup are nausea, tingling in finger tips and fatigue.  But before you dump your green smoothie down the drain, you should know that this isn’t anything to worry about as long as you are rotating your greens. Throughout the week, use a variety of leafy greens in your smoothies— like kale, spinach, romaine, herbs and carrot tops.

 

“I’m freaking out! I don’t rotate my greens!”

Do you, or someone you know, eat the same leafy greens in your salad day after day? There’s no big news stories about people eating the same salad everyday and getting sick. It seems like so many people try to create so much controversy and scare tactics around green smoothies and healthy eating in general. Try not to sweat rotating your leafy greens so much. Your body is wise enough to let you know when it’s time to change things up. I’ll share my own personal story here:

When I first started green smoothies, I made the exact same recipe every single day for months: spinach, frozen mixed berries, frozen mango, frozen pineapple, banana, water, hemp protein powder and ground flaxseed. Two years later I am healthy. I never experienced alkaloid build-up or any aversion to any leafy greens in my green smoothies. I actually experienced the opposite. I craved more veggies. And I tried new veggies that I never liked before and now I love them. I also went to the doctor in November this past year, and she said I didn’t need to come back for a health check-up for another two years because my blood test levels were perfect. I don’t take any supplements either. –Jadah

So, just a reminder, alkaloid build-up is rare. And if you do experience any symptoms, they’re very mild and they don’t last long. Nothing that will send you to the doctor’s office. You might just take a few days break from green smoothies and jump right back in! But I know people ask this question a lot, so here’s a guideline if you really want to rotate your greens like a rawkstar…

560_Rotate-your-greens

How often should you rotate greens

Start out with rotating your leafy greens weekly. So one week you might buy spinach, and then on your next shopping trip, you might buy kale. Then once you plan to maintain the green smoothie habit as a lifestyle, rotate between two different leafy greens per week. And then another two different leafy greens the following week. So one week you might buy spinach and kale, and then on your next shopping trip, you might buy romaine lettuce and swiss chard.

There are several “families” of leafy greens. The leafy greens in each family have similar “DNA” including their own minor amount of toxins. By rotating family types with your greens you are preventing any kind of toxic build-up, but you are also feeding your body a wide variety of nutrients that you would otherwise be missing out on. To help keep you slurping your smoothies we made a list of our favorite greens (there are way more leafy greens than the ones we listed below) and separated them into family groups so you can easily rotate!

 

Crucifers:

kale2Kale
If you like spinach then you will like kale. They are both known for their wide variety of nutrients, mild taste, and availability in your local markets. The best part is that they are from different families, which will make rotating a breeze. Having any kind of health issue? Kale will probably help, though they are especially talented at fighting cancer.

arugulaArugula
Arugula is kale’s brother when it comes to content. They share high volumes of vitamin A, C, & K, fight against cancer, and include many other nutrients (iron, carotenoid, and more). Their differences are few, so choosing between the two is a matter of preference and convenience. Or maybe you would like to include them both in your rotation!


collardgreens2Collard Greens

Like their other cruciferous family members, collard greens are great cancer fighters. They are also pretty good at helping your body digest foods properly with all the fiber inside. They are most popular as a steamed leafy green, but adding them raw to your smoothies will provide you with more health benefits because they lose nutrients when cooked.

cabbageCabbage
Cabbage is yet another example of a cruciferous cancer fighting leafy green. One thing that may help to separate it from the pack is its popularity in home gardens and fresh markets, which makes them easy to find. It also has a hint of sweetness to go with those yummy, summer smoothies filled with berries.

bokchoyBok Choy
The “Chinese Cabbage,” otherwise known as bok choy, shares loads of similar nutrients with the rest of its family, while is specializes in its lack of calories. It is best to purchase during the winter months while it boasts its dark green, firm stalks. Bok choy is a sweet green that will keep you slim.

Amaranth:

spinachSpinach
Its hard to beat spinach when talking about nutrient packed greens. Just one leaf contains a sampling of more than 20 different nutrients. The list of benefits is nearly as long as the amount of nutrients: cancer fighting, blood pressure beating, bone strengthening, cardiovascular helping, brain boosting, skin smoothing, vision improving, inflammation reducing, energy increasing, and more. Spinach is a green smoothie staple for all!

beetsBeet Greens
When was the last time you ate beets, let alone the leafy greens on top of them? We recommend branching out and trying beet greens for your next smoothie! They include a wide variety of nutrients, but make their claim to fame with tryptophan. Tryptophan is the culprit of all those Thanksgiving Day naps, but more importantly helps with better sleep cycles. If you are always complaining about being tired, don’t turn to coffee. Add tryptophan to your green smoothie.

chardChard
Chard is a colorful leaf best known for its ability to regulate the body’s blood sugar system. Translation? If you have diabetes or struggle to main your blood sugar levels then chard should become a regular part of your leafy greens rotation. Try it in the morning to start your day off right!

 

Asteraceae:

dandelionsDandelion Greens
Looking for calcium without the cows? You got it! A healthy dose of dandelion greens will give you near the same amount of calcium as a glass of milk will, but it will also fill you with other nutrients that milk doesn’t. When using them don’t forget this saying, “A banana in the blender kisses the bitter good-bye!”

romaineRomaine Lettuce
Romaine lettuce is a nutrient rich leafy green that is good for your heart and low in calories. The vitamin C and beta-carotene content help to lower cholesterol and prevent build up on artery walls, which reduces the risk of heart attack. Being low in calories also helps you lose weight while keeping you full.

 

Apiaceae:

celeryCelery
Ever heard of phytonutrients? They are what makes celery stand out among other raw greens. Phytonutrients are an antioxidant that help prevent damage done to body fat and blood vessel walls. This may not sound important, but to put it in common terms blood vessel damage leads to many of the diseases we see today. Be sure to use strong fruit to balance out the potent flavor of the celery stalks and/or leaves.

cilantroCilantro
Most fast food is dipped, cooked, and lathered in all sorts of unhealthy things that cause high blood sugar and cholesterol, but not this “fast food.” One of the remedies for lowering blood sugar and cholesterol is cilantro, and its fast and easy to add to your daily smoothie! Try it with lime juice and other tropical treats.

carrotsCarrot Tops
Carrot tops are filled with chlorophyll, which has been shown to fight against tumor growth and acts as a cleansing agent. The best way to buy carrot tops is to buy carrots with full greens on top. You will have nutrient filled green smoothies and a snack for later.

 

Rotating your greens is easy and fun! When you rotate you getting access to many different kinds of nutrients that each raw green has to offer, but at the same time you are preventing alkaloid build-up. When rotating, keep in mind to go from family to family. You may have to experiment with a few different greens from each family to find out what you like, and what has the best benefits for you, but the benefits are worth it! Once you know what you like you can find staple recipes that go well with each green. Rotating is good for you, keeps things fresh, and simple. Cheers!

391 Responses to “Why you should rotate your greens”

  1. Ilene 5.2.2015 at 8:23 pm #

    I’ve been going to the store and picking up the salad mix that has spinach, kale and Swiss chard in it. How will that affect alkaloid build up? Should I just buy it separately?

    • SGS Rawkstar 5.4.2015 at 7:04 am #

      Hi Ilene,

      You just want to ensure you’re getting a good mix of leafy greens, and not relying on one specific type!

  2. Eleanor 4.29.2015 at 12:54 am #

    So here’s my question: There’s a strong rumor going around that green smoothies are hard on blood sugar because they’re digested so quickly. I have very sensitive blood sugar but have NOT found that to be the case! It bothers me that so many people think so! Do you have any research on that?

    • SGS Rawkstar 4.29.2015 at 6:40 am #

      Hi Eleanor,

      We’re not doctor’s, but we understand that each person’s body is different, and some may be more sensitive to spikes in blood sugar than others.

      For those sensitive to blood sugar spikes we suggest adding protein to their smoothies! Because your body burns protein slower than carbs, protein is important to prevent blood sugar spikes that can not only make you feel weak and dizzy, but can also lead to serious health issues down the road.

      Here are some of our favorite ways to add protein to our smoothies:

      http://simplegreensmoothies.com/tips/protein

      Oats are also a great way to keep your blood sugar stable! You can add dry oats, soaked oats or even cooked oats to your smoothie. We usually recommend adding 2 tbs dry oats, or 1/4 cup cooked oats to any green smoothie recipe.

      Hope this is helpful!

  3. Eleanor 4.29.2015 at 12:52 am #

    Thanks for your website. I’ve been drinking green smoothies for about a year and love what it does for me in so many ways. I like to pick two different kinds of greens, fill my Ninja blender as full as possible with them, add a cut-up apple or two plus strawberries or lemon. Then I somehow (probably because the greens compress so much) add avocado, soaked pumpkin seeds, kelp, and some distilled water. I find a little stevia helps the taste tremendously and goes so well with greens (surprise)!

    • SGS Rawkstar 4.29.2015 at 6:20 am #

      Hi Eleanor,

      Thank you so much for blending with us! We love having you as part of our community. Your smoothies sound delicious! If you’re interested, here are our favorite ways to naturally sweeten our smoothies:

      http://simplegreensmoothies.com/tips/sweeten

      Cheers :)

  4. Tasheema Davis 4.24.2015 at 8:05 am #

    Hello!

    I am so excited that my mom and uncle have recommended me to check out this site! I am loving the results! I made my first green smoothie today and amazed at how satisfied I am. They are hooked on these healthy smoothies, and it is safe to say that I will be too! Thank you so much for all the helpful information!

    • SGS Rawkstar 4.24.2015 at 8:31 am #

      Hi Tasheema,

      We are so excited to have you blendin’ with us, and very happy your mom and uncle suggested our site to you! Here is one of our favorite recipes for beginners!

      http://simplegreensmoothies.com/Recipes/beginners-luck

      Please let us know if you have any questions along the way!

      Cheers :)

  5. Lenka 4.21.2015 at 4:05 am #

    hi, your page is truly amazing – i found here so much inspiration! now i need help, because i ran out of spinach – do you think iceberg salad would work as well?

    • SGS Rawkstar 4.21.2015 at 7:22 pm #

      Hi Lenka,

      Of course!

  6. Sara 4.13.2015 at 3:10 am #

    hi! I am so excited about GREEN SMOOTHIES! I don’t have a proper kitchen in my apartment and can’t do much cooking so this is perfect for me :) question: I live in Turkey and don’t really have access to many of these liquids that you mention, is it cool if I just stick with water or green tea most of the time? also, there are lots of cool leafy greens I have never seen before… should I stick with the ones you listed or should I feel free to try some of these kooky greens? no kale here for example but so many exciting leafy things everywhere! thanks :)

    • SGS Rawkstar 4.14.2015 at 4:48 am #

      Hi Sara,

      The most important thing is to make Simple Green Smoothies work for you! If green tea + water is accessible to you, go for it! Also, don’t let our suggestions hold you back, go wild on your leafy green options! Just make sure and share with us how you like all of your “kooky greens”!!

      Cheers :)

  7. vicky 4.9.2015 at 9:21 am #

    Everytime I go to the store they always have the same greens. Arugula,spring greens,spinach,kale,bok choy,swiss chard and collards. I don’t like the collards. Alot of times they don’t have any dandelion greens. They run out of swiss chard and bok choy which I love and when I go to another store they have bugs on them or they are wilted.I always end up limited to kale,spinach and arugula. I know that isn’t that much of a ix. Any suggestions or is that OK?

    • SGS Rawkstar 4.9.2015 at 10:49 am #

      Hi Vicky,

      When using kale, spinach + arugula, you’re switching between the crucifers + amaranth families, so you’re getting a good start on mixing your leafy greens! If you’re really worried about the potential of toxic build-up, try adding another family of leafy greens every few weeks, like romaine lettuce, celery, or carrot tops!

      Cheers :)

      • vicky 4.23.2015 at 1:46 pm #

        Thank you for getting back to me Rawkstar!!!

  8. Ruby 4.8.2015 at 8:10 am #

    Hi i was just wondering if using yogurt as a liquid base is ok. Before this website that is what i was using and so i stocked up but i want to do the challenge right….so now what????

    • SGS Rawkstar 4.8.2015 at 2:20 pm #

      Hi Ruby,

      Great question! We’ve talked with a lot of nutritionists and milk isn’t all that it’s been hyped up to be. Dairy is one of the highest diet allergies (and often goes undiagnosed), yet can cause inflammation and if you aren’t buying organic milk, you’re also getting doses of antibiotics, hormones, etc that can tip your own body out of whack. So we just avoid milk for our family (and opt for almond milk). We get our calcium from plant-based sources mainly— broccoli, spinach and kale.

      It’s definitely a personal choice, and you just have to decide what works best for you and your family.

  9. Jenny 3.25.2015 at 12:00 am #

    Harris Teeter carries a kale mix in a bag which contains baby spinach, kale and chard.

    • SGS Rawkstar 3.25.2015 at 1:29 pm #

      Yum!

  10. Wendy King 3.12.2015 at 6:18 pm #

    Dear Jessie,

    It takes 12 weeks for a compression fracture of a vertebrae to heal
    and I seem to have nerve damage at my waist, so taking it easy, but I am up and about already. Thanks for the good wishes!

    Jessie, I have a 12 speed Osterizer blender. I will never be able to afford a $300 blender.

    For my smoothies, 5 minutes seems to do it to all the Kale chunks. I found a bag of Kale at Harris Teeter that is already chopped up, but you do need to rinse it and remove thicka few little remaining ribs first before you blend. I just got some different greens on your suggestion, also. I’ll try ’em tomorrow for breakfast! Wendy King

    • SGS Rawkstar Jessie 3.13.2015 at 8:19 am #

      Hey Wendy,

      Hope you are feeling better and our whole team sends you well wishes! BIG HUGS!

      No need for the fanciest blender, if it is working for you, that’s awesome! I started with a $10 blender and I blended until it wouldn’t blend any more.

      http://simplegreensmoothies.com/essentials

  11. Brittney 3.12.2015 at 5:10 pm #

    In order to rotate more greens can you guys put up more recipes with other greens I see a few with bok Choy and collards but the amount with spinach and kale is so much more I am afraid the lack of variety may make it hard to go a week on other greens like bok Coy and collards without drinking the same smoothie in excess. Are the receipts separated ny liquid base or green. I may just have trouble finding them. Either way I love the recipes. Thanks!

    • SGS Rawkstar Jessie 3.13.2015 at 8:22 am #

      Hey Brittney,

      Feel free to put any leafy greens in your smoothie. All leafy greens will work great with our recipes.

  12. Dawn 3.12.2015 at 12:39 pm #

    hi, I usually buy packages of mixed greens. should I still worry about rotating my greens? or is having mixed greens everyday okay?

  13. Eboni 3.12.2015 at 7:58 am #

    So happy I found ya’ll. love you ladies website and approach !!!! <3

    • SGS Rawkstar Jessie 3.12.2015 at 10:23 am #

      Hey Eboni!

      Thanks so much for blending with us! Cheers!

  14. Wendy King 3.11.2015 at 8:13 pm #

    Hello, Ladies! Didn’t know about rotating, and thanks for the suggestions, I have never eaten most of them! Just want to let you know that I have been flat on my back for four weeks after a fall off a treadmill and a compressed disc in my back. Couldn’t stand up long enough to cook and so …ta da! smoothies! I have lost 12 pounds without even trying and I wasn’t hungry…of course all the painkillers may have something to do with that, but isn’t it great!? All my new winter slacks are falling off me! I am keeping on with this, too because 178 to 166 isn’t enough! 145 here I come! LOL! Thank you so so much! You are wonderful! and yes, I am slowly getting well, 8 weeks to go! Easy does it!
    P.S. My blender left me with chunks. Today I blended for 10 minutes, and the smoothie was smooth. At last, and no stomach ache today. I think I just didn’t blend enough and the kale was hard to digest. P.S. I am/was an active 67!

    • SGS Rawkstar Jessie 3.12.2015 at 10:20 am #

      Hey Wendy!

      Oh my goodness, I hope you are feeling better! How much longer are you on bedrest for? Sending love your way!!! xoxox

      May I ask what blender you are using. It shouldn’t take 10 minutes to blend a recipe. I can do it in 10 seconds with my blender.

  15. Robbie 3.6.2015 at 11:40 am #

    I am in day 3. My problem is that I am still hungry after my smoothies. I eat eggs, nuts and fruit for snacks. Will this pass?

    • JW 3.7.2015 at 11:24 am #

      Put a little protein powder in your smoothie. It will stop the hunger. People use soy, vegetable, other proteins it is up to you.

    • SGS Rawkstar Jessie 3.9.2015 at 1:50 pm #

      Hey Robbie. :)

      Yes, JW is right. Put some protein in your 16oz and it should help you feel fuller longer. :) http://simplegreensmoothies.com/tips/protein

    • McJenn 3.29.2015 at 12:52 pm #

      Hi Robbie,
      I put cooked steel cut oats in my morning smoothies for exactly that reason. It adds a nice texture and makes it a little more filling. Plus it has fiber and protein in it. I make a big batch on the weekend, and it lasts me until Friday. One tip-use 25% less water than the directions call for. It will be more like rice and less like oatmeal.
      -Jenn

      • SGS Rawkstar 3.30.2015 at 7:10 am #

        Jenn,

        Great suggestion!

  16. Lindsay 2.24.2015 at 3:39 pm #

    Do you have this list somewhere in a printable version? Would be great to post on my fridge and as a reference when I am making my grocery list! Thanks :)

    • SGS Rawkstar Jessie 2.25.2015 at 6:39 am #

      Hey Lindsay, that is a great idea! Thanks for the tip. :)

  17. Alex 2.22.2015 at 9:32 am #

    A green smoothie needs to have more vegetables than fruit, if you’re just adding spinach to a bunch of fruits it should be called “green fruit smoothie”

    • Jessica 2.23.2015 at 10:50 am #

      agreed!

    • SGS Rawkstar Jessie 2.23.2015 at 2:17 pm #

      Hey Alex + Jessica.

      Our recipes are here to inspire you — you don’t have to follow them to a T. Yet we do think they are mighty tasty! Feel free to use other green smoothie recipes and even make some up yourself. The key to making green smoothies your lifestyle is making it easy and part of your daily routine. So we recommend using fruits and veggies that are easy for you to find and are affordable.

  18. Carol 2.20.2015 at 11:04 pm #

    I love green smoothies and enjoy using a variety of recipes. I am wondering which has the most nutritional benefit: using full serving amounts of only a few different fruits and veggies per day or using smaller amounts but including a greater variety of fruits and veggies each day. Also, is it better to eat a large smoothie all at once or to divide it in half and have half for breakfast and half for lunch or dinner? When consuming a large amount of nutrients at one meal, does the body utilize all of those nutrients?

    • SGS Rawkstar Jessie 2.23.2015 at 2:16 pm #

      Hey Carol.

      Thanks for the questions. I don’t see why your body wouldn’t intake all the nutrients once consumed. Do you have an article stating otherwise?

  19. tara 2.20.2015 at 9:06 pm #

    Hi,
    How often can i have my green smoothie in a day? Does having too much smoothie cause any side effects like kidney stones etc? I am currently having smoothies for my breakfast and dinner but not sure if i should continue with the same or limit my intake. Can you please advice. Thanks!

    • SGS Rawkstar Jessie 2.23.2015 at 2:15 pm #

      Hey Tara.

      Thank for reaching out to us. Since we are not doctors or nutritionists, we suggest that any member of community with health concerns to speak to their healthcare provider to confirm that green smoothies are best for you body.

  20. Leigh 2.13.2015 at 10:51 pm #

    Am looking forward to adding green smoothies to my current berry and protein regimen.
    ?… Thoughts about adding organic plant protein to green smoothies….
    Or is it best( digestion-wise) to keep a 60 min. Separation…..
    Thanks!

  21. UBA Rita 2.13.2015 at 7:38 am #

    I am starting tomorrow but my challenge is cant I blend everything and drink straightaway . This ice cube of thing is what I don’t understand must I add d ice cube of use frozen fruits and veggies.

    • SGS Rawkstar Jessie 2.16.2015 at 8:42 am #

      Hi Rita.

      We enjoying using 1 frozen ingredient rather than adding ice cubes. :) Hope that helps.

  22. Sarah 2.12.2015 at 10:53 am #

    A few weeks ago, I started drinking green smoothies. To my great surprise and delight, my 2 and 4 year-old hopped on board and started asking for green smoothies too! A week or so later, they started getting crystals in their urine, which caused a great deal of inflammation. After doing some research, it looks like they may be reacting to the oxalates in the spinach (they don’t seem to have problems with the kale smoothies). Have you come across other people with this problem before?

    • Ella 2.12.2015 at 12:27 pm #

      Sarah-
      I’m not a nutritionist or medical professional, but Spinach has high levels of Calcium as well as oxalates; when my sister took too much Calcium via supplementation, she began getting kidney stones, so Calcium seems to play a part in the equation.

      Check out the information on these two websites:
      1- http://www.ucsfhealth.org/education/calcium_content_of_selected_foods/

      2- https://files.nyu.edu/rabenr01/public/calcium%20oxalate.htm

      Glad to hear your kids don’t have the same problem with kale, though some varieties of kale do have high oxalate levels. Dino kale is pretty low! Personally, I really like Romaine, which is low in oxalates. Good luck!!

      • SGS Rawkstar Jessie 2.13.2015 at 6:05 am #

        Thanks for sharing, Ella.

    • SGS Rawkstar Jessie 2.13.2015 at 6:07 am #

      Hi Sarah.

      Thank for reaching out to us. Since we are not doctors or nutritionists, we suggest that any member of community with health concerns to speak to their healthcare provider to confirm that green smoothies are best for you and your family. Best wishes.

      • Sarah 2.13.2015 at 4:31 pm #

        Thanks Ladies!

  23. Katie 2.9.2015 at 5:36 am #

    Hi I’ve just started following your website. I have poor circulation and suffer from Chilblains in the winter. I was wondering if you knew of a green veg that helped with circulation.

    Thank you

  24. Janice 1.30.2015 at 7:14 pm #

    Hi I have been making green smoothies now for 3 weeks,love them yesterday i whizzed left over salad greens carrot yellow tomato and cinnamon having a wee taste( not so good) decided to throw in a banana it was okay but won’t do that again. Have had some gorgeous draw smoothies. Finding out quite a bit about raw veges thank so much for teaching me to be adventurous with raw veges .Have a good day

    • SGS Rawkstar Jessie 1.30.2015 at 8:15 pm #

      Hey Janice. Sometimes they are just okay and sometimes they totally rawk! Either way, good job on being adventurous.

  25. Bernadette 1.29.2015 at 10:41 am #

    Hi, I was diagnosed with Crohns in 2000, I started making smoothies everyday in about 2012, to help control my illness. I now have full energy everyday and no symptoms of my illness :)

    • SGS Rawkstar Jessie 1.29.2015 at 6:30 pm #

      That’s amazing! Thanks for sharing your testimony! Cheers!

  26. Janice 1.28.2015 at 4:31 am #

    Hi I’m from Malaysia and I never thought I can drink green smoothies in my whole life before this. Now I’m on week 2 and I kind of like it. Just a problem, we can’t really get spinach here sometimes. I started off with spinach and the other day I bought “Japanese Spinach” for week 2. I wonder if they are they same? But they don’t taste or look the same to me. I’m pretty confused!

    • SGS Rawkstar Jessie 1.28.2015 at 7:14 am #

      Hey Janice.

      Thanks for reaching out. Feel free to use any leafy green you can find in your stores. We love all different types of leafy greens, sounds like you are doing a great job. :)

    • Robin 2.19.2015 at 6:17 am #

      I wonder if it was komatsuna/mustard spinach? It’s more closely related to kale and broccoli, so I think it would be a crucifer. Or maybe it was Akarenso or one of the other varieties of Japanese heat-resistant spinach. (They have purple stems and look kind of like a dandelion IMO.)
      If you figure out what it was I’m very curious! Did they taste good?

  27. Martha 1.24.2015 at 5:39 pm #

    Today at a Chinese market I bought a bag of sweet potato leaves. I figured that it might be fun to try something different. Has any one else ever tried sweet potato leaves?

    • SGS Rawkstar Jessie 1.28.2015 at 7:19 am #

      Hey Martha. I have not. If you blend it, let us know how it goes. :)

  28. Amanda 1.21.2015 at 6:57 am #

    Hi! I’m just starting out with green smoothies and I bought a bag of mixed greens: kale, spinach and chard. Is it ok to use just a handful of the mixed greens in the recipes?

    • SGS Rawkstar Jessie 1.28.2015 at 7:19 am #

      Totally. That will work great!

  29. SGS Rawkstar Shauna 1.17.2015 at 11:18 am #

    Hi Vanessa!!
    Great question. We most often use kale and spinach because they’re the greens that are readily available and most everyone around the world can find them.
    But absolutely feel free to sub in any greens you like!! :)

    And yes! We love blending our greens with a bit of water and freezing them in ice cube trays. But we also have tossed the whole bag into the freezer and take out what we need. :)

    • Vanessa 1.28.2015 at 2:04 am #

      Thanks for your reply, one more question on this…
      I think its fair to say that all greens are not equal in taste. Most are stronger and more bitter than Spinach and Kale. For example 2 cups of cilantro, arugula, parsley or celery leaves would have a much stronger taste than 2 cups of Spinach or Swiss Chard. So I dont imagine we can just swap the 2 cups of greens equally in any of the smoothies. Supposedly we would have to use less of some greens, or choose specific recipes that are sweeter to balance/ hide the bitter taste of the stronger greens.
      Yes, we can experiment, I know, but some recipe examples and guidance would be ideal for those of us on the challenge who don’t have the time to experiment. Personally I’ve wasted some fruit & veg already not getting the combos right!

  30. Vanessa 1.16.2015 at 2:35 am #

    I’m on the 30 day challenge at the moment and have noticed that up to week four you only rotate recipes between Spinach and Kale, why not all green groups?

    Also fresh leafy greens wilt within a few days and Ive seen videos on youtube that suggest freezing by either storing leaves as is in a ziplock bag, or blending with a bit of water then freezing in ice cube trays. Do you have any recommendations for this? If as icecubes how many ice cubes do you then add to the smoothie? Its a shame to buy a bag or bunch and have to toss half of it. Thanks!

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