Benefits of a Blended Salad

How effectively do we absorb the protein in green vegetables?

Even ingested meats are poorly penetrated by digestive enzymes when they are inadequately chewed and swallowed in small chunks. By contrast, when you consume a blended salad, you are assuring a thorough digestion of the plant protein. Ninety- eight percent of all the proteins will be broken down into amino acids or very small peptides, and absorption will be almost complete as well. As a result, you absorb almost all the protein in the raw greens, instead of losing so much. No one chews well enough to break down food this well.

Besides increasing the protein and micro nutrient absorption and availability, blending a salad generally increases the amount of raw greens a person consumes

Approximately fifty percent of your digested and absorbed protein (amino acids) comes from ingested food, about twenty-five percent from protein in digestive juices that are absorbed,and twenty-five percent from desquamated mucosal cells (cells that have sloughed off the lining of the digestive tract). If adequately chewed or broken down, only about two-to-five percent of protein consumed escapes digestion and absorption.

Besides increasing the protein and micro nutrient absorption and availability, blending a salad generally increases the amount of raw greens a person consumes. Many people have trouble eating six-to sixteen ounces of leafy greens daily, the amount usually recommended in my diets. Eating this quantity of raw blended greens is quite easy. Most people who try them find blended salads to be delicious and really look forward to this portion of the diet.

When would you most likely recommend a blended salad? Some people have difficulty digesting large quantities of roughage when they first switch to a high-phytochemical, natural, plant-based diet. These individuals can solve their problems with gas and bloating by blending their salads before eating them. For example, patients with Crohn’s disease or colitis often do not tolerate raw salad well, but blended salads can offer these individuals the benefits of this high nutrient food source, without the negative effects of the roughage. Those who have difficulty chewing also can benefit from blended salads.

The high-nutrient availability of blended salads aids those recovering from illness, and helps normalize immune function in those suffering from asthma, allergies, and other immune system disorders

The high-nutrient availability of blended salads aids those recovering from illness, and helps normalize immune function in those suffering from asthma, allergies, and other immune system disorders. Those with added nutritional requirements—such as nursing mothers and Athletes—find that blended salads can be used to increase milk supply and athletic performance.

Those interested in maximizing weight loss in a healthful manner can use blended salads to increase their consumption of greens before meals.This will supply them with a dynamite nutrient punch while at the same time providing satiety to prevent over-eating on the higher calorie foods that follow.

High-performance athletes or those interested in gaining weight can mix nuts and seeds into their blended salads. This combination supplies healthful sources of protein and fat in an efficiently absorbed, high-nutrient package.

So ? What if you just instead? and of course, ?

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photo credit: elvisripley


  1. There is no doubt that a critical underpinning of a healthy diet is significant consumption of vegetables and fruit. Unfortunately, many adults do not like these fine foods – so we must make sure kids don’t develop these attitudes. Parents and teachers interested in getting kids to develop friendly feelings towards fruits and vegetables should take a look at a new book called “The ABC’s of Fruits and Vegetables and Beyond.” Out only a few months and already being bought in quantity for class use. Suited for kids of all ages as it is two books in one – children first learn their alphabet through produce poems and then go on to more mature activities. It is coauthored by best-selling food writer David Goldbeck (me) and Jim Henson writer Steve Charney. You can learn more at

  2. Ok – my husband and I tried a blended salad for breakfast this morning and it was very good. We used a 50/50 mix of spring mix and baby spinach, added some yogurt, a couple tablespoons of almond butter, some ground flax seed and brown rice protein powder. Yummy! Oh, I also a added a little “broccoli slaw” to it.

    ~ Annie

  3. I found a ready to mix “Instafresh” powder that includes 30 fruits and berries, 30 super greens and vegetables, 11 nuts, seeds and sprouts all in an easy to mix, delicious, organic concentrate that comes to you with 83 Active Enzymes and Fulvic Minerals and 22 Resilient Living Probiotics. It’s absolutely the best raw whole food supplement on the market today. And all for just $1 per serving! Now that’s juicing for the new millenium! Try a sample at

    Grace and Peace,

  4. Cool Annie, however the yogurt part of it wouldn’t be a living food you understand.

    Are you still choosing to eat dairy as part of your lifestyle?

  5. Yes, of course I understand that about yogurt. The main reason is to add probiotics to my diet as well and without taking another supplement, I find that’s the simplest way to do so. If you know of another method for getting those live flora, I’m all ears.

    Other than yogurt, I don’t eat dairy products very often with exception of a piece of cheese or two now and then.

    ~ Annie

  6. Wow, I just tried the, “Smooth and Creamy Greeny”, and it was AWESOME! I’m a 356 lb dude on a mission to lose. I used to weigh in at a slim 198 (I’m 6’5″) 7 years ago when I was in the Military, but years of pizza, beer, and bad food made me grow horizontal instead of vertical!

    Anyway, just wanted to say thanks for the recipes – I just bought a kick ass blender a few weeks ago for this, and I feel amazing! My body hasn’t seen this much nutrition in a long, long time.

  7. Rob, great article, which got me to try what is otherwise a daunting concept. I always tried to eat lots of dark leafy salads (including lots of lacinato kale and cilantro), but I found shortly afterwards I would be ravenously hungry, more so than if I had not eaten the large salad. Just the opposite occurs now when I blend the salad (or juice it, which however loses the fiber of course, which is better than any probiotic!), I feel satisfied for a long time afterwards. I guess this is due to the lack of absorbable nutrition, from poorly masticated vegetables, and maybe the high energy consumption to digest them?

    I found it important to thoroughly blend the vegetables with my cheap blender in order to make a very smooth consistency which is easy to briefly chew and drink like a regular smoothie. If it’s not smooth, it’s almost impossible for me to consume. Also the banana and half (no more) of an avocado really makes it smooth. Some honey really helps for taste.

  8. Jesse – I use Sunrider brand stevia to add some sweetness, but yes, honey or Agave nectar is fine too.

    I find, as you do, that avocado adds the creamyness. Hemp hearts work well too for creamyness.

    here’s my “weird” find about the blended smoothie: It makes me pee a lot. If I have this at 9:00 PM, I’m up peeing 3x during the night and then again first thing in the am. My recipe makes about 6 or 7 cups worth though. That might have something to do with it, lol

  9. Your freakin amazing! I am raw since about a year ago. My husband eats cooked foods and meat. But he will add my foods to his meals. But he is on all the meds and has all the conditions of people eating the SAD meal. He’s only 44! I am 7 years older but healthier! I do show him these sites but no transformation yet. He comes from a family in Quebec who actuallly panicked and made me unconfortable the day I said I wouldn’t eat the cooked food. Very depressing. anyway, keep healthy and happy! Bonnie

  10. Thanks for the comment Bonnie. I teach a balance of 50-50 raw to cooked foods and have no problems with meat on my end. Some people do better with meat and others do not.

    I’d be curious to know about any health challenges you may experience eating raw in Canada over the winter. That is very unbalancing. Winter months require cooked foods to provide balance to the body and nervous system.

    have you noticed anything?

  11. I definitely don’t think most of us get enough greens in our diet these days, especially those leafy greens like collard greens, kale etc.

    However, I have learned over the years that not all those leafy greens work for me. After eating a certain food I really try to pay attention to how I feel. Their are a lot of foods that are usually considered “healthy”, but I don’t think all “healthy” foods are healthy for everyone. To explain, due to hidden food allergies and such, your body might not digest certain foods very well… Over the years I’ve learned to pay attention to how I feel after eating a food. If I have a lot of energy and my stomach feels good, I take that as a sign that the food registered well with my body. If I feel, tired, irritable, or have a stomach ache, after eating a certain food, I know that I probably shouldn’t be eating that food, even if it is “healthy”.

    Hope that helps for people trying to make diet plans, just something I’ve learned over the years!

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