A Guide to Green Smoothie Goodness
I often have people asking me how I make my daily green smoothies. I’ve had many friends and clients say they’d like to try them, but fear they’ll taste horrible. Or they think they don’t have time to make it. If you can find just 5 minutes in the morning, you’ll be set! Because that is really as long as it takes. Well, unless you have munchkin helpers…then it might be more like 10. 😉
So I wanted to share my “Green Smoothie Guidelines” to hopefully inspire, because they really are easy and delicous, and so much more nutritious than most meals you can throw together in such a short time. And just remember, YOU have control over the amount of greens you add. Yes the goal is to increase that amount, but start wherever will have this work for you. Makes sense, right?!
Any blender will work, but if this becomes a regular habit for you (yay!), then you might want to invest in a Vitamix. Seriously, my first encounter with a Vitamix was nothing short of a relgious experience! And we have met every day since. Sometimes twice. Seriously amazing piece of equipment!
Since I make enough to share with my husband and my boys (2 and 5), my Vitamix is filled to the brim each morning. As you can see from the picture, I pour myself the most because it’s a full meal for me, and then my husband gets a good glass to tide him over until late morning, and the boys drink kid size glasses with their breakfast.
And I must say, I pretty much feel like I’m sending everyone off to school/ work with superpowers! Cape optional. 😉
Try adding a green smoothie a couple times a week, and soon you’ll be craving one every day when you realize how amazing you feel! Not only will you find your energy holding smooth and steady, but you will experience your body coming into balance in powerful ways. Green smoothie’s help to alkalize the body and tame inflammation, which is prevention at it’s best. Everyone who knows me knows that my kids almost never get sick, and green smoothies are definitely are a huge part of my arsenal.
And as you’ll see, there are so many variations to keep it fresh and exciting. So let’s get blending!
Step 1: Add Liquid
You can play around with the amount, depending on if you like your smoothies thicker or thinner. I like to change it up, using between 1-1/2 cups per person.
Almond or Rice Milk
I occasionally add almond/ coconut yogurt
Step 2: Add Fruit
You could use any fruit, these are just the ones I use most often.
Berries of all varieties
Step 3: Add Greens & Optional Veggies
Start off with a large handful, and then as your taste adapts to the greens, load ’em up!
Kale (mix up varieties)
Dandelion Greens (these are fairly bitter. I used just a small amount when I first tried it. It’s good to mix it with one of the more mellow greens like spinach or chard.)
Those are my staples, but I also use: Broccoli Sprouts, Parsley, Cilantro, Cucumber, Celery, Carrots, Beets
Step 4: Add Healthy Fat
Add 1-2 T. of any combination of healthy fats.
Chia Seeds or Flax Seeds
Step 5: Optional Superfoods
These are optional, super nutrient-dense foods that will take your smoothie to a whole new level in terms of support for your body and mind.
Step 6: Other Optional Add-ins
I often add a High Quality Protein Powder (I love Sun Warrior), especially if I am replacing a meal or drinking my smoothie post-workout.
Like things sweeter? Dates, Honey or Maple Syrup or Stevia are all good options. Try not to do these too frequently, as there is already plenty of sugar in the fruits you’re adding!
Spice things up with: Cinnamon, Vanilla, Ginger, Turmeric
Lemon and Lime if you’re looking for more of a zing.
Blend, and soak up the love!
- If you are making a smoothie for 1, everything will fit in the blender just fine. When making for the whole family like I do, I blend everything but the greens FIRST, which creates more space for the amount of greens I like to push down in to the mix. Then I blend again.
- I often use frozen berries because I like my smoothies cold, but ice can be added if all the fruit is all fresh.
- I have a tendency to ocassionally go “too-green” for my kiddos, but it’s nothing that a splash of 100% juice can’t fix! 😉 Depending on what I blended, if I get the yuck face, I’ll add OJ or Goji Berry Juice. I add as little as possible to put a smile on their face!
I hope that provides some good inspiration, and has you feeling ready to give it a try. You’re body will thank you!
Here are the smoothie’s that I made yesterday and today in our house. Remember, when you’re starting out, don’t feel like you need to rush out and buy superfoods. Start with what you have, explore different combinations, and have fun! I really use whatever fruit that needs to be eaten, and always keep frozen fruit on hand. And of course the greens are a necessity. 😉 When you’re ready, try adding one new thing, like chia seeds for example, and building from there.
Green Mango Berry Bliss
Serves 2 adults, 2 children
2 C. coconut water
2 C. filtered water
1 ½ cups fresh mango
1 ½ cups frozen strawberries
5 large Swiss Chard leaves, including stalks
2T. Chia Seeds
1-2 scoops Vanilla Sun Warrior Protein Powder
2 tsp. Spirulina
2 tsp. Maca
Blend & Enjoy!
Creamy Chocolatey Fruit n’ Greens
Serves 2 adults, 2 children
1 C. Coconut Milk
3 C. Filtered Water
1 cup frozen bluberries
1 small bunch of kale (8 small-ish leaves), including stalks
2 T. cacao
1 T. hemp hearts
Blend & Enjoy!
Do you drink green smoothies? Any other favorite ingredients that I didn’t mention? Share in the comments below!
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