I decided to try green smoothies after realizing I wasn’t getting enough vegetables in my real foods diet – particularly dark leafy greens. I also could see in my calorie tracker that I was woefully low on vitamin K, and it was time to face up to the fact that I was a fruit addict who didn’t eat many salads!
But why not eat loads of vegetables? Dark, leafy greens are truly an elixir of good health. They’re full of vitamins (particularly folate, which promotes heart health and cancer prevention), minerals, fiber, phytochemicals, and antioxidants. Dark leafy greens have have a low glycemic load and few calories, too, yet provide long-lasting fullness.
As a newcomer to green smoothies, I wondered if a shake full of spinach would taste bitter and rank. But after diving in and experimenting with various ingredients, I discovered that green smoothies are delicious and help fulfill the recommended daily allowance of vegetables, too. Check out the USDA’s ChooseMyPlate to see recommendations and portion sizes.
I was also happy to learn that while green smoothies include nutrient-dense greens like spinach and kale, they taste more like the other ingredients you add, such as avocado, pear, mango, pineapple, or banana.
Plus you can add green smoothies in your meal rotation to supplement any meal, including snacks, breakfasts, or lunches.
Planting a Green Smoothie Garden
Not only is planting your own leafy greens convenient and organic, it saves money! You can pick what you need during warm months and store the greens in the freezer for organic winter smoothies. Some plants, like chard, are perennials and will come back for several years.
This year we planted kale, spinach, and parsley. Of course, you can use these in your salads too!
How to Make a Green Smoothie
The varieties of green smoothies are truly endless. The secret is in using a water-soluble fruit to provide creaminess and sweetness (see the list below). Incidentally, you can also put leafy green stalks in your smoothie, not just the leaves. (Just make sure you have a high-powered blender if you do.)
Add ingredients in this order: Liquids, fruit, and greens. Don’t mix the greens too long or their nutrients will break down. If this is your first green smoothie, try adding a bit more fruit than greens at first. Then, as you get more experienced, use about half greens and half fruit.
Base: Water, unsweetened almond or soy milk, green tea, coconut water, plain Greek yogurt all give shakes different textures and flavors.
Healthy fats: Use seeds! Chia, hemp, ground flax, pumpkin, and sunflower seeds all go nicely in smoothies. Experiment with nut butters too, and oils like coconut oil. Of course, avocados are a staple in my shakes for their creamy texture.
Fruit (fresh and/or frozen): To ensure proper texture and flavor, include at least one kind of fruit that is high in soluble fiber, such as banana, mango, orange, peach, pear, or kiwi. Then add other fruit, like blueberries, strawberries (with leaves!), watermelon, avocado, apple, pineapple, etc. Berries will turn the smoothie brown but it’s still tasty and nutritious.
Dark greens: Kale, spinach, collard greens, mustard greens, dark green leafy lettuce (like Romaine or watercress), beetroot greens, bok choy, cabbage, mesclun, Italian parsley
- Low-carb version: Leave out the banana.
- High-protein version: Add a scoop of vanilla protein powder.
Green Smoothie Recipe
Add the following to a blender and mix until smooth:
1 cup unsweetened almond milk
1 tbsp ground flaxseed (optional)
½ ripe avocado
1 small banana (leave out for low-carb smoothie)
Then add:
2 tbsp parsley (optional)
2-3 handfuls baby spinach
3-4 ice cubes
This article originally appeared on www.workoutnirvana.com.
Suzanne, I was hesitant to try green smoothies at first too. Now I LOVE em. Easiest way to get another serving or two of greens in my day without even noticing!
Thanks for the recipe!
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Nom. Sounds delicious. I could really go for a green smoothie right now. FEED ME!
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LOL I totally started craving one after I wrote this.
I would also add that cucumbers naturally provide hydration, which is perfect for the summer months. I use coconut milk as the base creamy liquid sometimes instead of coconut water. I love it.
My friend just bought me a green smoothie recipe book for my birthday and I can’t wait to try them.
Love cucumbers in da smoothie! I’ll have to try the coconut milk, that would be divine (jealous about your book but happy birthday 🙂
She’s being using it for a while now and loves it. So, we shall see. But I guess that means I have to invest in a real blender instead of my cheap version of a bullet that smokes when I push the Pulse button. HA!
Thank you Suzanne!
Ahem I’ve heard about the *coughs into hand* bullet and smoothie issues ;D
Nice article Suzanne! I have been on the #flushot green smoothie bandwagon for quite a while now and I can see and feel the benefits.
I bet yours are to die for!
I was wondering if I used water not a milk form if I could pour into ice cube trays, freeze and thaw for later use? Any thoughts?
Sure, why not? I think that is a great idea!
I’ve been doing green drinks for awhile but have fallen out of the habit. I was using something called Amazing Grass (LOVED the chocolate flavor). I’d add a bunch of fresh and frozen fruit, some protein powder and spinach. So tasty. Now that I have some kale in my garden, I plan on making my own from scratch.
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There are lots of commercial products out there and I haven’t tried any. Let me know how your homemade smoothie is!
I started reading this thinking I couldn’t have said it better myself! I Just started adding a pre-breakfast smoothie with greens for two reasons: 1, because I have a hard time eating enough leafy greens, and 2, I need more calories! 🙂
I LOVE the avocado idea; I use water, 1/2 avocado, 4-5 frozen strawberries, heaping handfuls of spinach or kale, and a scoop of protein powder. My body craves this in the morning! YUM!
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Thanks for sharing your recipe, I am always up for trying new ones!
This smoothie looks very delicious, Suzanne. I never tried green smoothies before. Fortunately, I have spinach in my garden. I will definitely try this. Thanks for sharing the recipe. 😀
Gosh yes, if you have spinach growing then you’ll probably enjoy another way to use it!
Going to try that! I love bright green in my cup!
Hi Suzanne, This smoothie looks very nutritious! I’ve never
tried green smoothies before. BTW, I would like to add some
avocados in it. Thanks for this wonderful recipe! 😀
Makes it super creamy- enjoy!
Reading this *might* just make me take the plunge. 🙂
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Go for it Mary!
I’ve already tried this wonderful green smoothie recipe, Suzanne. BTW, I put some mints in it and it tasted really refreshing. My husband requested that I will make more of these smoothies after our workout. 😀
Nice!! Mint is a fabulous idea. Another plant easily added to the garden, too 🙂
I’ve had Whole Foods make these for me before and really appreciate this recipe. Love your new photo!
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I love creamy green smoothies! I love the combination of avocado, strawberries with dark green leafy lettuce. It’s so refreshing and delicious. 😉
Yikes, totally craving one right now!! 🙂
I’ve been hesitant to try green smoothies too but after reading your blog I am tempted to give them a try!
Caroline recently posted..How I Have Reduced My Cholesterol Level
I was hesitant forever too, but glad I tried em!
This is a really nice way to get a lift after a walk or
exercise, my partner whipped up a couple after our sunday ride and
we both enjoyed them plus this smoothie is healthy, what more can
you ask 🙂
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And it looks like you should know! 🙂
It’s been way too long since I’ve made a green smoothie! I will have to add some of these ingredients to my shopping list this weekend. Mmm…
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