francois de Rochefoucauld

Do your kiddos not like greens?

There are so many wonderful ways to CROWD IN leafy greens on a daily basis.

I like to blend them into my morning smoothies. It is a nourishing way to start the day with the kiddos. Breakfast sets your metabolic tone for the day so the sugar filled cereals and muffins packed with hidden sugars give you a sugar surge and then a late morning brain fog and fatigue.

One trick for making a morning smoothie is to prepackage your ingredients the night before in a baggie. Place in the freezer and then take out in the morning and add your liquid- coconut water, coconut milk, almond milk or cashew milk.

My favorite green smoothie:

  • 1 cup homemade cashew/almond milk
  • 1/2 avocado
  • 1-2 pieces fruit- apple, pear, berries or banana
  • handful of spinach- slightly steamed
  • stevia to taste
  • 1 tbs chia seeds

cashew milk

Spinach is loaded with:

vitamin A: for healthy mucus membranes and eyesight

vitamin K: for strengthening bones

1 cup(30 grams) of spinach= 145 mcg of vitamin K

the adequate intake of vitamin K for women age 19-70 is 90 mcg (160% )

the adequate intake of vitamin K for men age 14-70 is 120 mcg (121%)

vitamin- B complex– especially B6, riboflavin, folate and niacin which help us process fats, carbs and proteins for fuel.

vitamin C- a powerful antioxidant that helps in fighting infectious agents and free radicals that cause damage to our cells.

iron- a trace element that is important for red blood cell production.

omega-3 fatty acids– reduces inflammation and important for brain, hair and skin health.

minerals- potassium, manganese, magnesium, copper and zinc.

Note: Spinach is high in oxalic acid which can interfere with calcium absorption unless it is steamed. 


  • Try changing the consistency of the shake by adding more liquid and less fiber
  • Try adding an organic whey protein powder
  • Add a tablespoon of almond butter
  • Try adding different berries
  • Vary the liquid- coconut milk, cashew milk or coconut water
  • Add unsweetened raw cacao for a sweeter taste
  • Add kale instead of spinach

Since I have been recently diagnosed with Hashimoto’s Disease, an autoimmune disease that attacks the thyroid, I avoid certain foods that are referred to as goitrogens, which are foods that inhibit the thyroid from metabolizing iodine. These foods include: broccoli, cauliflower, kale, brussel sprouts, mustard greens, radishes, spinach, strawberries, peaches, soy-based foods and peanuts. I now alter my favorite smoothie and leave out the spinach and add a little more avocado and almond butter. Still amazingly delicious!!

For those of you who do not have thyroid issues, eating goitrogens is A-OK!

Here are some helpful links: