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Eat your vegetables, and enjoy them, with a green smoothie

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Ken Burris/EatingWell
Green Smoothie Ken Burris/Eating Well

'American Coyotes' Series

Traveling by Jeep, boat and foot, Tribune-Review investigative reporter Carl Prine and photojournalist Justin Merriman covered nearly 2,000 miles over two months along the border with Mexico to report on coyotes — the human traffickers who bring illegal immigrants into the United States. Most are Americans working for money and/or drugs. This series reports how their operations have a major impact on life for residents and the environment along the border — and beyond.

By Eatingwell
Saturday, Jan. 12, 2013, 8:56 p.m.
 

If you have resolved to eat more dark leafy greens this year, you should know that you can get your daily dose any time of day with this delicious green smoothie. Ground flaxseed adds omega-3s. Pour any extra into a freezer-pop mold and have it later as a frozen green smoothie pop.

Green Smoothie

2 ripe medium bananas

1 ripe pear or apple, peeled if desired, chopped

2 cups chopped kale leaves, tough stems removed (see notes)

½ cup cold orange juice

12 cup cold water

12 ice cubes

1 tablespoon ground flaxseed (see notes)

Place the bananas, pear (or apple), kale, orange juice, water, ice cubes and flaxseed in a blender. Pulse a few times, then puree until smooth, scraping down the sides as necessary.

Notes: Choose organic kale when possible. Nonorganic can have high pesticide residue.

Look for ground flaxseeds (or flaxmeal) in the natural-foods section of large supermarkets or in natural-foods stores. Store in the refrigerator or freezer.

Makes 2 servings, about 1¾ cups each.

Nutrition information per serving: 240 calories, 3 grams fat (0 grams saturated), 0 milligrams cholesterol, 5 grams protein, 55 grams carbohydrates, 8 grams dietary fiber, 38 milligrams sodium.

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