Green Smoothie

Makes about 2 1/2 cups (625 mL), enough for 1 or 2 servings

This smoothie provides a satisfying breakfast for one or two people. It is rich in protein, calcium, iron, potassium, zinc, and folate and is a powerhouse of antioxidants, including vitamins A, C, and E, and selenium. Soaking the seeds will increase their mineral availability, although this smoothie tastes just as good without that step. If you use hemp seeds, the protein and mineral content will be a little lower; however, this choice will provide twice your daily supply of omega-3 fatty acids.

1/4 cup (60 mL) raw sunflower or hemp seeds
1 cup (250 mL) orange juice or a blend of orange and apple juice
2 cups (500 mL) chopped kale leaves
1 orange, peeled and quartered
1 banana
Soak the sunflower seeds in the juice for 15 minutes at room temperature or for 6 to 10 hours in the refrigerator. (Skip this step if using hemp seeds.)

Transfer the seeds and juice to a blender. Add the kale, orange, and banana and process on high speed for 1 minute or until smooth.

Per 2 1/2 cups (625 mL): calories: 552, protein: 17 g, fat: 20 g, carbohydrate: 88 g (49 g from sugar), dietary fibre: 13 g, calcium: 310 mg, iron: 6 mg, magnesium: 246 mg, phosphorus: 420 mg, potassium: 2006 mg, sodium: 62 mg, zinc: 3 mg, thiamin: 1.4 mg, riboflavin: 0.5 mg, niacin: 8 mg, vitamin B 6: 1.2 mg, folate: 262 mcg, pantothenic acid: 4 mg, vitamin B 12: 0 mcg, vitamin A: 1088 mcg, vitamin C: 371 mg, vitamin E: 14 mg, omega-6 fatty acids: 12 g, omega-3 fatty acids: 0.3 g

Percentage of calories from protein 11%, fat 30%, carbohydrate 59%