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Raw Food Diet

The Top Five Ways to Eat More Greens

By 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.

Here are some recipes from my book Instant Raw Sensations. To order the book and get more green smoothie recipes, Click here.

Basic Winter Green Smoothie

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

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

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”.

Here is one recipe from my book, Raw Soups, Salads & Smoothies.

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. To learn more about "The Raw Secrets", and to read his FR*EE how-to articles and newsletter, visit "".

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Joined: 10/22/2008