by diana on July 25, 2010

in Raw & Vegetarian Recipes


Swiss Chard & Mango Smoothie

I attended a session with Raw Food author and speaker Tonya Zavasta.

I will have a report of what she spoke about hopefully in my next blog post. It was fantastic! I was very inspired and now have a stronger commitment to eat better and confirmation that the raw food diet is the best.

During her presentation we were served a fantastic tasting pudding. The pudding was made from Swiss Chard and mangos.

Since I have a garden and at this time have a ton of Swiss Chard that is growing like crazy, this was perfect!! I have used some Swiss Chard in a smoothie before but not just it alone.

Red & Green Swiss Chard from my garden


  • 1 Cup of water
  • 1 1/2 handful of mango (fresh or frozen)
  • 4 small slices of frozen banana
  • 3/4 chopped apple
  • 3-4 leaves of Swiss Chard – stem removed (that amount is up to you)

Blend well. I used green swiss chard and the smoothie is such a beautiful green. I have had this smoothie every day for almost a week. So good!! Give it a try

I thought I would share this smoothie because Swiss Chard grows in abundance and it is now widely available for a great price. Purchase from a Farmer’s Market, or a local farm or better yet, get it from your own garden.

I bought some fresh local peaches on the weekend and they would be a great replacement for mangos if you live in an area that has a lot of fresh peaches. I don’t get too many so prefer to eat them on their own.

For the Pudding – equal amounts of mango and swiss chard and blend – may need a bit of water if you are using frozen mangos. This will make a nice, thick, delicious pudding!

REMEMBER – rotate your greens in your green smoothies. Why is this so important? I will quote Victoria Boutenko from her book “Green Smoothie Revolution”:

“Plants carry a trace of alkaloids in their leaves to ensure that animals will move on to eat other green plants and will not exterminate any one species. Although alkaloids are poisonous in large quantities, in small quantities they cannot hurt you, and even strengthen the immune system……if you keep consuming kale, or spinach, or any other single green for many weeks without rotation, eventually the same type of alkaloids can accumulate in your body and cause unwanted symptoms of poisoning. Most greens contain different kinds of alkaloids, which is why, by rotating the variety of greens in our smoothies, we can avoid poisoning and strengthen our immunity.”

Please don’t let the above statement panic you…I have consumed a lot of greens and have had no problem. If you want to learn more, there is a lot of information out there on this and refer to Victoria’s books and web site.

Below are a couple of smoothie recipes from Victoria’s book:

(NOTE: These are recipes, she uses large quantities of fruits in the recipe, if you are making just 1 smoothie for yourself, then you will not need as much, adjust the recipe)

Wicked Watermelon Smoothie

  • 4 C fresh watermelon chunks, rind removed
  • 1 banana
  • 5 leaves romaine lettuce
  • Juice of 1/2 lemon


  • 3 peaches
  • 1 head butter lettuce (leaf or romaine would be great also)
  • 1/2 pint raspberries
  • 2 C water


  • 1 peach or 1/2 C frozen peaches
  • 1 sprint of mint or 5-7 mint leaves
  • 1 C spinach
  • 1 C water


  • 2 C Spinach
  • 1 mango
  • 1 banana
  • 1 C pineapple chunks
  • 1 C water

I thought these recipes were good because it is summer and these fruits and greens are abundant right now for us to use. Be creative and come up with your own mixtures. Look in your fridge, freezer and garden, see what is there and experiment! It is hard to screw up a smoothie.



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