I just love green smoothies. In fact, I prepare myself a green smoothie most mornings of the week as part of my breakfast. The refreshing bliss is quite easy to prepare, even while juggling innumerable tasks. The fact that it is so healthy makes it a guilt-free treat, lets try the Green Smoothie Recipe.
Green smoothies also afford the possibility to select macro and micronutrients! That means while I can select the flavor to my preference, I can also choose what I believe I need the most. Protein powder and coconut oil tend to be my favorite macro additions for balance.
With the ratio of fruits to vegetables, I prefer 6:4, which is 60% fruits and 40% vegetables. I find that makes the greens bearable without sacrificing their benefits. Ever the nutrition buff, I also included some nutrients each ingredient houses.
2 Bananas – for your source vitamins B6 and B12, as well as potassium.
1 Cup Water – hydration!
A Cup Coconut Milk – digestive aid and electrolytes.
1 Cup Spinach – vitamins K, A, C, B2, B6, and calcium.
A Cup Kale – quite like spinach.
1 Cup Pineapple – vitamin C really.
You could spice it up with other fruits and vegetables. I sometimes like to mix it up because it offers a way out of the mundane. Keep in mind that particularly the berries can change the color of your shake! So, it may not quite be a green smoothie. Just keep in mind our 6:4 ratio for vegetables to fruits, or feel free to explore. The following are just some of the options:
Swiss Chard – numerous minerals such as magnesium, calcium, copper, and zinc. Vitamin E.
Blueberries – my absolute favorite! They contain copper, folate, manganese, choline, beta-carotene, and vitamins A and E. Anthocyanins are the new rage in nutrition!
Strawberries – iron, copper, magnesium, and phosphorus.
Cherries – potassium, calcium, folic acid, and vitamin C.
Oranges – vitamins A and C.
I prefer making smoothies with coconut milk and water. But you could always choose from one (or more!) of the following. I also recommend switching around the liquid base to find your favorite!
Almond milk – the source of the antioxidant vitamin E.
Rice milk – calcium and vitamins A and D.
Oat milk – good source of B vitamins such as B2 and B12.
Coconut water – potassium and other electrolytes.
Protein Powder – surprisingly energizing. You could go with whey powder or one of your favorite vegan sources.
Collagen – could benefit your skin, joints, and gut!
Coconut Oil – may encourage the body to burn fat, raise HDL (the good cholesterol).
Ground Flaxseed – fiber and omega 3s.
Bee Pollen – may benefit immunity.
Nuts – most nuts contain a healthy amount of protein, vitamin E, and fiber.
Chia Seeds – more protein and fiber!
Preparation for Green Smoothie Recipe
Now that the ingredients are finally sorted, let’s actually prepare the smoothie.
- Freeze the vegetables and fruits rather than using ice. In case of the bananas, be sure to peel them first. Use a freezer bag if you would like to freeze the vegetables (as I do!).
- Add the water and/or other liquid ingredient(s). This will be crucial to avoiding the settling of solid ingredients.
- Pack the frozen vegetables in a measuring cup. Be sure that they are tightly pressed. Add them into the blender and blend slow to medium until the chunks are gone.
- Finally, add the fruits and the other add ins.
- Start blending at the low setting then gradually speed it up.
- Pour into a cup.
FAQ’s for Green Smoothie Recipe
- Are green smoothies healthy?
Absolutely. In addition to the many nutrients, smoothies tend to have plenty of fiber. That makes each serving a filling treat to assist in weight management. It may also benefit your gut biome. Smoothies are also great in that you can control the selection and proportion of each ingredient. I make sure to include some walnuts in addition to the macro add-ins. You could increase the number of veggies relative to fruits if you would like an even greener smoothie.
2. Do you recommend using sweeteners?
I personally do not use any sweeteners because I find the fruits sweet enough. But if I had to, I would opt for a natural sweetener such as raw honey. Moderation here may be key as well!
3. Why do you love blueberries so much?
Because they are truly a super nutrient. Anthocyanins seem to fight cancer and inflammation while improving mental sharpness. Plus, I have always loved the taste of blueberries!