Thursday, October 8, 2009

Blended Salad of Cucumber, Celery, Green Bell Pepper and Spinach

If any of you have read either “Eat to Live” or “Eat for Health” you know that Doctor Fuhrman is a big believer in eating at least a pound of raw vegetables and fruit a day for optimal nutrition. We try to eat a couple of big salads each day but somehow I always think we need more veggies in our diet. According to Doctor Fuhrman your body is better able to absorb the vitamins if the food is very well chewed, or completely processed in a blender. Sometimes I find it much easier to drink my vegetables like a few minutes ago.

Rose at Dandelion recommended a book that I have been reading over the last couple of days titled “Never Be Sick Again”. This book also advocates consuming as much raw food as possible.

Being continually reminded to eat more raw veggies and fruit sent me into the kitchen to make a blender full of “blended salad” as Doctor Fuhrman calls it. The taste of this blended salad is very mild. It is somewhat of an acquired taste, but it isn’t bad, it is just different.

Blended Salad of Cucumber, Celery, Green Bell Pepper and Spinach
Serves 1


1 cucumber, roughly chopped
3 stalks celery, roughly chopped
1 green bell pepper, seeded and roughly chopped
2 cups raw spinach
1 cup water


Combine everything in the blender and process until smooth. Drink immediately.

Nutritional Information:

Amount Per Serving
Calories - 101.66
Calories From Fat (10%) - 10.35

Total Fat - 1.21g
Saturated Fat - 0.22g
Cholesterol - 0mg
Sodium - 173.07mg
Potassium - 1364.19mg
Total Carbohydrates - 19.62g
Fiber - 8.12g
Sugar - 10.49g
Protein - 5.73g


This drink is high in potassium, which helps to reduce blood pressure. It also contains almost 7000 IU’s of vitamin A. The drink is also high in vitamin C (147 mg), calcium (178 mg), folate (222 mcg), and vitamin K (362 mcg). I drink the blended salads because they are such a nutritional bang for so few calories.


  1. Sounds yummy and healthy. You've inspired me to start making some version of these on a more regular basis.

  2. Rose,

    I am so glad to hear that. I try to have a version of blended salad once a day. It doesn't always happen, but I try. Sometimes I add a little vitamin C powder to the drink for added nutrition.


  3. I totally agree...I've been on a raw green smoothie for the past month and a half and I feel great....lost my craving for coffee and sweets believe it or not. Anyway, it's worth a try for anyone wanting to just feel better. I feel great!

  4. Melinda,

    I have stopped drinking coffee as well. Until you mentioned it I hadn't realized that I had stopped craving coffee. It is amazing what happens when we feed our bodies plenty of good nutritious foods. Do you have a favorite vegetable combination?



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