How to Make Green Smoothies
Can we just talk about green smoothies for a minute??
Green smoothies are everything.
Once you make green smoothies a part of your routine, I guarantee you will notice when you don't have. They are often my go-breakfast...a quick superfood meal, the best healing + recovery if I’m not feeling well or my feels feels out of balance, if I'm doing a full body detox, or if I notice my skin is looking dry and not-so-vibrant.
They are the easiest way to pack raw greens into your diet, along with other essential nutritients to get a concentrated boost of fiber, healthy fat, protein, hydration, phytonutrients, antioxidants...the list goes on and on. They are great for those on-the-go, easy to prep in advance and they really taste great. They are honestly so versatile, you can create flavors that make you happy :)
For the parents here, if you struggle to get your kids to eat their veggies, make green smoothies! It’s the best way to “hide” them yet give them fruit smoothies that they love.
You will need a high speed blender, like a Vitamix or a Ninja. These create the best results in terms of smoothness. If you have a regular blender or Nutribullet, you can still make them but it will require to be blended for much more time. If you are interested in making green smoothies part of your lifestyle, I highly suggest investing in a really good blender. They make all the difference and are well worth the investment.
The trick is to make them GREEN! We are going for 50-75% raw greens and only 25-50% fruit. Ideally, we want more vegetables than fruit. Most people make smoothies primarily of fruit. We want to focus on raw greens to load up on all those nutrients, plant proteins, vitamins, minerals, enzymes, phytonutrients and life giving + cancer fighting goodness.
I'll share with you first how to make them correctly, and then I’ll share my favorite recipe. Since everyone’s taste buds are different, I encourage you to experiment with different fruits to see what flavors you (and your family) like the best. If you love them, you will drink them...it's that simple.
Me teaching how to make my
Libido Boosting Green Smoothie
in my very first
Get Cooking to Get in the Mood cooking class
Pack your blender tight 3/4 full with raw greens - can be (baby) spinach, (baby) kale, chard or any other greens you love. If you are new to green smoothies, start with spinach, it is the sweetest…the darker the greens the more bitter they taste. Pack it tight though! Press it down into the blender. I pack a whole 10oz bag or more of spinach in my 72 oz vitamix…load it up! Trust, it's easier to drink all those greens then try to eat and chew them.
Fill the blender to the top of the greens with cold water. Depending on the size of your blender, this could be 20-32 oz of water. More hydration for you!
As you experiment with different fruits and flavors, you might try 1/2 water and 1/2 of your favorite non-dairy milk...like almond milk, coconut milk or oat milk.
Add a handful or 1/4 up of whole flax seeds or chia seeds to ensure you get plenty of essential fat, fiber and protein. Don't use ground flax ever; it oxidizes quickly and looses nutrients. Instead, opt for whole flax seeds, which will support the highest integrity of the nutrients when blended.
*A little tip for you: Refrigerate your flax seeds in an air tight container to keep them fresh longer.
Add in 25% fruit, starting with 1-2 frozen, ripe bananas for sweetness. You can use pineapple, mango, papaya, berries, apples, avocado, grapes…whatever fruit you enjoy. Frozen fruit works great as it eliminates the need for ice and is easier to buy in bulk and store for longer periods of time, especially when certain fruits are not in season.
Add some extras if you’d like (this is optional) - 1-2 pitted dates for sweetness, a few dashes of cinnamon, juice of a lemon for a tarty smoothie, your wholesome plant protein powder (like hemp protein or pea protein), spirulina, to name a few. These are optional, but can add to the taste and nutritional value.
BLEND! (for a long time) I blend for a full 2 minutes in my Vitamix so the smoothie is completely blended and smooth, without any chunks of greens. If you don’t have a top of the line blender, you may need to blend for 3-5 minutes until it’s smooth.
I invite you to consider starting with 1 green smoothie a day...Have one for breakfast, as a snack, post-workout meal, or with your lunch/dinner…whatever you desire.
Here is a recipe for one of my favorites...I have a few recipes I love and tend to stick to.
3/4 tightly packed blender full of raw spinach
cold water filled up to the top of the greens
1-2 whole, frozen, ripe bananas
1 cup pineapple
2-3 raw dates
1/4 cup whole golden flax seeds
3-4 dashes of cinnamon
if I am adding protein, I use Vibrant Health, Maximum Vibrance in chocolate or vanilla (available at Sprouts, Whole Foods and online)
I want to hear from you! What's your favorite green smoothie recipe???