Spring Clean Your Diet


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Spring is synonymous with rebirth, renewal and regrowth. After months of cold weather and comfort foods, spring is the perfect time to cleanse our bodies. A natural way to cleanse is simply adding in (or sneaking in) fresh leafy greens to your everyday meals.

Leafy greens, a super-food category that is missing from most American’s diets, are nature’s natural detox food. Being one of the most concentrated sources of nutrition of any food, adding in a variety of leafy greens to your diet will boost your immunity and support bone health, thanks to the excellent source of vitamin C and vitamin K.

High in fiber, almost carb-free and low in calories, greens are a rich source of fiber, folate, and carotenoids. Carotenoids act as antioxidants within the body, protecting against cellular damage, the root of all aging.

Leafy greens are far more than lettuce. The broad varieties ranging from beet greens, the tops of the edible root, to ornamental plants like arugula, collards, chard, dandelion, kale, mustard, parsley, and watercress, are sure to add texture and flavors to delight your culinary creations.

When your recipe calls for a hint of sweet, peppery or earthy flavor, adding greens to your omelets, soups, stews, pesto’s and smoothies will not only add flavor, it will power pack each bite too.

FYI, eating your greens with fat; grass fed butter, olive oil, coconut oil or avocado will increase the nutritional bioavailability to maximize carotenoid intake and reap the benefits of the vital nutrient vitamin K, a fat soluble vitamin.

Enjoy this kid-approved Pina Colada “Green” Smoothie to kick start your spring cleaning.


  • ½ cup fresh pineapple
  • ½ ripe banana
  • 1 tablespoon unsweetened shredded coconut (unsulphured)
  • 1 cup baby Spinach (or your favorite greens)
  • 1 cup filtered water  (or coconut milk/coconut water)
  • Freshly squeezed lime juice to taste
  • ½ teaspoon extra virgin coconut oil (optional)
  • ½ teaspoon chia seeds (optional)
  • Ice


  • Place all ingredients in blender, add ice, blend & enjoy!


Susan ChasenSusan Chasen is a Nutrition & Health Coach and the founder of The Organic Teaching Kitchen. She offers cooking and nutrition workshops to kids, teens and adults. Susan sees clients privately and in small groups.

Susan offers on-site Work Place Wellness programs which enable employers to invest in the health, vitality, and happiness of their employees. Her School Place goes into schools with interactive nutrition & cooking workshops to inspire kids (and teachers) to try new foods. Birthday parties & Girl Scout workshops are offered at TOTK in Croton.

Contact Susan for health consultation. It’s complimentary to Mom Offers More Readers.


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