I Did It.
Can You Do it?

Bobbie Jo’s Story Part V: Stealth Veggies

“Looking for a fun way to double, even triple the amount of leafy green veggies in your daily diet? Look no further!! “

Early on during the E4 A.L.I.V.E course, we were introduced to the benefit of green smoothies. I’d enjoyed green juices through the years, but these smoothies sounded even better with all of the fiber included. I’d never taken a dive into this territory because, frankly, most recipes I’d encountered had overly sweet ingredients that simply weren’t appropriate for us type 2s—things like bananas, dates and yogurt.

There’s a great starter recipe on the E4 A.L.I.V.E site. I started there, liked the results, jumped in and bought a VitaMix. This machine has been a workhorse, generating smoothies every day for over three months without a glitch.

Here’s how to do it:

Begin with 4 walnuts and 3 Brazil nuts, and add some unsweetened plain organic almond milk—about a quarter to a half cup. You can use less almond milk and add a bit of coconut water or plain water.


Add one heaping teaspoon each of milled flax seeds and milled chia seeds.


Mix it all up (about 20 seconds on medium speed).


Now begin laying on leafy greens, Alternate “soft” or watery greens such as baby spinach, bok choy and romaine leaves with “tougher,” more fibrous greens such as various varieties of kale (red, green, dinosaur), collard greens, cucumber and Swiss chard. Toss the stems in, too! Alternating helps the blender deal with the density of the ingredients. Depending upon what’s on hand, you can use more or less of any ingredient. I generally use one good-sized frond of each leafy green.


Fill the mixer to the brim and mix well (I’ve never gone over the halfway mark on the speed) for about 30 to 45 seconds (peek inside to see if everything is well blended).


Lately I’ve been doing the greens in two stages. Layer loosely, mix, then layer again, especially if you’re making a smoothie for two.


Now you have a very concentrated mix of green veggies. It’s time for the frozen berries!


Wild blueberries are your mainstay here—they are much lower in sugar than regular blueberries so well worth seeking out. (Whole Foods has an extensive line of organic frozen berries including the wild ones.)


Add about a half cup of wild blues, then about a quarter cup of red raspberries. About four frozen strawberries come next followed by a topper of three or four mango chunks (optional). If you can’t find frozen berries, buy fresh organic varieties and freeze your own.


Mix it all up. The result should be a lovely shade of light purple.


Be sure it’s all mixed well. If necessary at any point, stop the blender and stir or tamp it all down. Breaking it into two sections does help.


Depending upon the amount of liquid, the resulting smoothie might be super thick, almost like a sorbet, or slightly thinner. We love the thick mixture. It should still pour into a glass.


This gives us about 24 to 30 ounces total, just right for two people, or four glasses for one person over a day or two. Note: I’m not real exact about measurements, so your mileage and results may vary. It comes out a little differently every day but that’s half the fun and challenge. Don’t be afraid to experiment.


Another bonus: veggies that are a little wilted or otherwise in less than pristine condition can go into a smoothie, thereby maximizing your weekly veggie run. We rarely have a single leaf left over.


The green smoothie is our new breakfast tradition, delivering nutrients and energy that will keep you going for hours.

Steps on the Journey from Participants