There’s nothing too complicated in it! Green smoothies are basically a cold, thick drink that blends fruit with greens. Green smoothies are a wonderfully delicious way to get in nutrients and satisfy hunger. Packed with vitamins, minerals and fiber, they are great as a meal or snack. Try different combinations to find what works best for you.
You will need a high-powered blender to really mash up the greens, otherwise they are stringy. While I use a Vitamix, there are other blenders that work well. Then all you need is a great knife, cutting board and your fruit.
Green smoothies can help you lose weight. Because they are so nutrient dense, you won’t feel like you are “dieting” or starving yourself. They help to satisfy your sweet tooth in a creamy cool way. This will help reduce your need for sugary, processed and empty calories.
The creamy, cool and smooth texture makes this a fun treat to have on the go and a great shake option for kids. This is a versatile “tool” to help you get in nutrients, not spend a ton of time in the kitchen and still feel satisfied and nourished.
Greens – Packed with protein and nutrients, greens are an integral part of the smoothie. A cup of most greens contain about the same amount of calcium as a cup of milk, with less fat and calories! Start with a cup of one kind and if you are ok with that, slowly increase your greens. If you do not have a Vitamix, add greens to water in your blender and blend these first until smooth. Then add fruits.
Collard greens (One cup of cooked collard greens almost as much calcium as a cup of milk, half the calories and no fat)
parsley, cilantro, Cucumber, Celery, Spinach, Romaine
Dandelion greens, and kale (more calcium than dairy), lettuce, celery, watercress, escarole, mustard greens, turnip greens, parsley, cabbage, cilantro, carrot tops, broccoli, asparagus, cabbage, and most other greens.
Fruit – I usually freeze mine. Most of my smoothies will have a banana in it for creaminess. I have bags of frozen fruit at the ready in my freezer. Before a piece of fruit goes bad, I try to cut it and freeze it for my smoothies.
Banana, Strawberries, Blueberries, Raspberries, Pineapple, Apple, grapes, dates, papaya, mango, peach, pear, oranges
Liquid – All you need is water. Still, if you are feeling adventurous try a fresh fruit juice. I usually put in a cup or two of liquid per smoothie. The amount you will need depends on the thickness you are wanting and the kind of blender you have.
Water, Coconut water, orange juice, pineapple juice, apple juice.
While you do not need to add anything else to your smoothie, some do want to tweak things. Here are some ideas.
Sweetener – Most will find the smoothies sweet enough, but if in the beginning, you need to add a little, here are some ideas. Dates, figs, stevia, juice, stevia.
Protein Powder – I use sunwarrior raw protein to give my smoothies an extra boost. It is a vegan, raw pea protein that works great and doesn’t leave a weird after taste.
Green Powders – These aren’t particularly necessary since you are already putting greens in. Still, for an extra kick, I use 7 Natural Laws Greenergy, or Sunwarrior Greens.
Combinations – add at least one fruit and one green
Kale, celery, apple, lemon – green lemonade
Banana, celery and strawberries
Banana, coconut, pineapple and kale
Celery, banana and mango
Apple, lettuce, banana
Banana, raspberries, celery
Banana, pineapple, cucumber
Kale, banana, blueberries