I have learned a lot about Green Smoothies this last year and they have transformed our family’s health! ( see blog post: 10 Benefits of Green Smoothies)
Here are our favorite Green Smoothie Recipes and some common symptoms they help alleviate.
A mix of greens and fruit blended together to fuel your body with vitamins, minerals, antioxidants, amino acids, omega-3s, healthy fats, phytonutrients and proteins. In a smoothie the ingredients are broken down to allow your body to easily and quickly absorb the nutrients.
Why? The blending process in making a green smoothie breaks down the cellulose in the greens, making the nutrients absorbed 90% more than eating a bowl of veggies or a salad.
Benefits! The benefits of green smoothies are endless. The amazing powers of healing and the countless benefits from consuming rich greens and nutrients in smoothies are life changing. Read more about these benefits at “10 Benefits of Green Smoothies”
Tools to make a smoothie:
- A powerful blender ( the higher power the smoother the texture as it breaks down the ingredients more efficiently)
- Ingredients: important to try and use organic whenever possible to ensure you enjoy the taste and your smoothie is free of dyes, pesticides and preservatives. ( fresh or frozen work great!)
- supplements: liquid omegas or flax, vitamins, protein powders, fiber ( anything you need to supplement your nutrition)
Put all ingredients in your blender with ice and blend
- Always make it taste GOOD! You do not want your brain to relate “ewww” to smoothies! Your mouth should salivate when you are making your smoothie- craving the nutrition!
- drink immediately but slowly
- rotate your vegetables do not over consume one ingredient every day as you could develop an intolerance to it
- do not over add ingredients- focus on an average of 5
- when fruits are in season buy them let them ripen and freeze for future use or buy organic frozen fruits not available to you
- Liquid: water, juice, tea, milk ( preferable non dairy- soy, almond, coconut)
- vegetables and fruits
- optional additives: protein powder, tofu, yogurt, wheat germ, flax, oatmeal , grains like quinoa, liquid vitamins
Green Smoothie Recipes
There are 100’s of recipes online and you will find your favorites. You can use smoothies for healing, for calming symptoms or ailments, for body nutrition, prevention of disease and illness, weight loss, detox…endless possibilities.
Here are a few of our favorite go to recipes for different symptoms etc. ENJOY!!
Green Tea Booster- packed with fat burning antioxidants
2 cups green tea ; 1 cup watercress ; 1 peeled lemon; 1 cup raspberries; 2 cups cantaloupe
Get up and GO! 1 cup water or juice; 1 cup spinach; 1 green apple; ½ banana; 1 cup berries; Splash of lime juice; Fresh mint sprig
Power Breakfast: 1 cup unsweetened vanilla almond milk; ½ cup greek yogurt ( plain or vanilla); ½ banana; 1 Tblsp nut butter ( almond, peanut, cashew- no sugar added); ½ – 1 cup cooked oats ( can use other grains- quinoa etc); 1 cup watercress or lettuce
Berry Blast; 1 cup water; 1 cup kale; 1 cup spinach; 2-3 cups berries; 1 orange ** optional fresh lemon or lime
Citrus Cinch- great for fighting water retention
2 cups green tea; 1 cup watercress; 1 grapefruit ( peeled ); ½ pineapple; 1 orange; 1 lemon; ½ lime; ** optional I like to add fresh mint!
Pumpkin Pie: 1 cup almond milk, 1 cup organic pumpkin, pumpkin pie spice ( or cinnamon and nutmeg), splash of pure vanilla, 1/2 frozen banana, 1 scoop rice protein powder ( or your favorite protein powder or greek yogurt) great recipe to hide squash, sweet potato and other root vegies!
Happy Baby- iron rich treat! 2 cups red raspberry tea ( decaf no sugar added); 1 cup spinach; 1 cup sweet peas; 2 carrots ( peeled)
Kick Morning Sickness
1 cup tea ( red raspberry or other flavor you enjoy- decaf no sugar added)
1 cup watercress; 1 grapefruit ( peeled); ½ lemon ( peeled); ½” fresh ginger ( peeled)
Survive the Stress- helps moods, calming the body and mind
1 cup tea; 1 cup watercress or spinach; ½ cantaloupe; ½ honeydew; 1 tangerine; ½” fresh ginger
Raw food smoothies:
2 cups water ( can substiture coconut water also)
¼ cup almonds; 1 cup watercress or spinach; 1 banana; 2 dates ( pitted); 1 Tblsp powdered cacao; Pulp of ½ vanilla bean
** optional flesh of coconut and cinnamon
** can make extra thick with ice and almond milk
2 cups water or tea; 1 cup spinach; 1 cup kale; 2 oranges; 1 cup mango; 1 cup berries; * optional splash of lime and sprig of mint
Smoothies for kids taste delicious and can be made with your children’s favorite fruit flavors. This allows you to hide healthy raw vegetables and other vitamins and nutrients in them! It can be extremely difficult to get a sufficient quantity of raw and/or green vegetables into your kids diets but with smoothies it’s easy!
- Use their favorite fruits
- experiment with different liquids ( almond milk, coconut water/milk etc.)
- add greens with minimal flavor or sweet flavors such as spinach, watercress, even cauliflower
- try adding oatmeal,yogurt, tofu, protein powders and other nutrients/vitamins they need
- add extra ice to make thick like ice cream for a treat they eat with a spoon
When we don’t want to make our smoothies from scratch, we love to drink Shakeology! Comes in chocolate, vegan Tropical Strawberry and Greenberry! Gives our family all of the vitamins, nutrients, fruits, vegies, pre & probiotics, grains, digestive enzymes and much much more! Best Nutrition in a glass!
see blog post: Favorite Shakeology Recipes for our family favorites including ice cream and brownies!