Today I got my hands on some fresh young turnip greens, hello spring! I am going to blend them in a delicious raspberry turnip greens smoothie with coconut water, raw cacao, raspberries, flax seeds, goji berries and vanilla. Raspberries and cacao do make a lovely combination!
Some background on turnip greens … they are of course very rich in vitamins and minerals. Turnip greens contain an impressive range of important antioxidants. Glucosinolate is a special antioxidant that has many disease fighting benefits. Turnip greens contain a huge amount of this glucosinolate, so much that it actually beats the quantity found in many other leafy greens and cruciferous vegetables including powerhouses like kale and collard greens. The young leaves are mild in flavor and suitable to use raw. If hard to find or not in season they can be replaced with fresh spinach.
100 grams turnip greens contain,
- Vitamin A 231%
- Vitamin C 100%
- Calcium 19%
- Iron 6%
- Vitamin B-6 15%
- Magnesium 7%
- Potassium 8%
- Protein 1,5 grams
That’s quite an amount of calcium for a big handful of greens! Greens is where you get your calcium, iron and even protein on a plant based diet.
For one large smoothie use,
- 3/4 cup to 1 cup frozen raspberries
- 1 cup coconut water
- 1 frozen banana
- two big handfuls of young turnip greens, I cut off the stems and use these in a juice or meal or you can substitute with spinach
- 1 Tbsp. cacao powder
- 2 Tbsp goji berries and / or some cacao nibs for topping
- 1 tsp. vanilla powder
- 1 Tbsp. flax seeds
Blend these ingredients into a smooth delicious drink! You can add some water for a thinner smoothie.
More delicious nutrient dense smoothie ideas,
- Very Berry Choco Smoothie recipe and my 5 tips to create your own perfect green smoothie
- Afternoon Power Smoothie
- Cacao Pumpkin Smoothie
Did you ever try turnip greens raw or cooked? They can be prepared like chard or collard greens as a side or added to dishes.
Have a wonderful day,