Once a year, St Patrick’s Day gives us an excuse to try something green, like a green beer or some green eggs and ham. This year, I turned spinach into a green drink. I know what you are thinking right now, spinach drink – ewww! But wait – you will be amazed how refreshing this is and everyone knows that spinach is good for you. When prepared raw, spinach is packed with vitamin A, C, E and folic acid. It is also a very good sauce of calcium, potassium and iron. Spinach is higher in protein then many other vegetables. Another fun fact is that since orange juice can help the absorption of iron in spinach, it lends itself as a perfect partner in making a spinach drink. The only downside of spinach is that it is relatively high in sodium. Besides, it has a good amount of vitamin K that people taking blood thinners should enjoy in moderation. And you really have to try it. It is refreshing, light, and minty in a subtle way that is nothing like that “other” shamrock drink.
If you want your family to eat spinach, this drink is a perfect start. In addition, what could be a better time to enjoy this drink than St Patrick’s Day? It is a super fast drink to make. The longest step is probably the washing of the spinach leaves as it is necessary to wash spinach thoroughly. Then all you need is a blender or an express blender (what is it?). It is a great treat for lunch or after a workout.
The recipe serves about 16oz (480ml)
- 1 cup spinach
- 1 cup or 1⁄2 oz mint
- 1 small banana
- 6 oz plain yogurt
- 1 to 1 1⁄2 cup orange juice
- A few ice cubes
The method is a one-liner. Blend everything for 30 seconds and that’s it! Not a whole lot of exertion but a whole lot of nutrition; that’s my kind of drink.
- Healthy meals, Spinach Fact Sheet. Retrieved March 16, 2012 from USDA, National Agricultural Library Web site: http://healthymeals.nal.usda.gov/hsmrs/ NJ%20Quick%20Steps/NJ_Qk_Steps_Participant/Spinach.pdf
- Self Nutrition Data – Know what you eat, Retrieved March 16, 2012 from http:// nutritiondata.self.com/facts/vegetables-and-vegetable-products/2626/2
- National Nutrient Database for Standard Reference Release 24 – Nutrient data for 11457, Spinach, raw, Retrieved March 16, 2012 from USDA, National Agricultural Library and Nutrient Data Laboratory Web site: http://ndb.nal.usda.gov/ndb/foods/show/3233