Green Smoothie Recipes for Beginners

One of the simplest ways to improve your health is to eat more vegetables AND the easiest way to get more vegetables in your diet is to drink simple Green Smoothies.  They are packed with nutrition, easy to make in less than five minutes, and easy to drink on the go! {gluten free, dairy free, vegan, paleo, whole30}

 

There are a lot of things you can do to eat clean and improve your health but it's important to take it step by step.  I find that when I try one new thing at a time, I am WAY more likely to stick to it in the long term.

Take these simple Green Smoothies for example.  If you could do only one thing to improve your health, this is what I suggest - eat more vegetables. 

The easiest way to get more vegetables in your diet is to drink more Green Smoothies!  Challenge yourself to drink just ONE green smoothie a day for a few weeks and you may just notice that you feel better.  

Imagine all the nutrition that is packed into just one of these smoothies.  If I had to eat the same amount of kale in salad form, I probably couldn't do it.  When it's packed into a smoothie with fruit for sweetness, you almost don't notice.

Jump to:

• Green Smoothie Ingredients 
• Optional Add-Ins
• Are Simple Green Smoothies Good For You?
• Health Benefits of Greens 
• EWG Dirty Dozen 
• Smoothie Tips and Substitutions
• Resources
• More Smoothie Recipes
• Green Apple Smoothie
• Strawberry Green Smoothie
• Pineapple Green Smoothie
• Kiwi Strawberry Green Smoothie

Green Smoothie Ingredients 

With this formula, you can make a delicious well balanced green smoothie with whatever you have available in your kitchen.  

Start with a handful of leafy greens (be creative here), then add some fruit for sweetness, protein, healthy fats, and liquid of choice.  If you use frozen fruit then you won't need ice, if not throw in a couple of cubes.  That's it!

GREENS + FRUIT + PROTEIN + HEALTHY FATS + LIQUID = GREEN SMOOTHIE 

 

Smoothies are infinitely adaptable to whatever you may have left in your kitchen.  AND they are easy to make with frozen fruits and greens that you can keep on hand at all times.  Afternoon snack, here we come. Here are the basics ingredients for green smoothies:

Greens - The powerhouse of the green smoothie and loaded with nutrients.  Don't just add spinach every time.  Be creative and know that eating a variety of greens gives you exposure to different nutrients. You can use fresh or frozen greens.

• bok choy
• kale
• cabbage
• collards
• watercress
• mustard greens
• broccoli rabe
• dandelion greens
• arugula
• endive
• mesclun
• chicory
• spinach (mildest taste)
• swiss chard
• beet greens 

Fruit - Fruit can also add tons of nutrition to your smoothie and it sweetens it up.  Any fruit will do here but if you are looking for the most nutritional bang for your buck try blueberries, strawberries, raspberries, or blackberries which are full of antioxidants. I use ½-1 cup of frozen fruit. AND important note here - if you want a creamy texture in your smoothie you need a banana or at least ½ of a banana.  So if I use ½ of a banana, I only use ½ cup of frozen fruit.  Here are a few fruit suggestions:

• berries - hello antioxidants
• banana - makes it creamy 
• pineapple - this makes it very sweet so you don't need a lot
• mango
• apples
• peaches
• oranges
• cherries
• dragonfruit
• passionfruit

Protein - This is optional but will make your smoothie more filling.  If you are using this as a meal replacement you will need protein.  Try your favorite protein powder or 1 tablespoon of all-natural nut butter. Here are some of my favorite protein add ins:

• almond butter
• peanut butter
• cashew butter
• protein powder (I use Vega One)  

Healthy Fats - This is also optional but can add a healthy dose of brain-boosting nutrition.  Don't overdo it here.  If you have added a protein like a nut butter already then you don't need another healthy fat. Here are a few ideas:

• coconut oil
• MCT oil
• coconut manna
• hemp seeds
• flax seeds
• chia seeds 

Liquid - I use ½-1 cup and play around with it until I get the consistency I want.  All these options are dairy-free

• coconut water
• almond milk (my favorite!)
• coconut milk
• oat milk
• cashew milk
• organic fruit juice
• green tea
• rice milk
• water 

 

Optional Add-Ins

Just for fun and to enhance the flavor you can add some extra goodness into your smoothies:

• turmeric (like in the Turmeric Tea)
• cinnamon
• cocoa powder
• cocoa nibs
• bee pollen 
• herbs like mint, basil or parsley (great for detoxing)
• vanilla extract
• honey, agave, stevia, pure maple syrup - go easy on these
• seeds 
• spirulina
• maca
• acai berry powder - my kids love this!

Mixing up your green smoothie is super easy but I do have a trick for you.  Always blend the liquid and the greens first.  That way you get all the greens mixed in well and you won't have big chunks of kale or spinach in your smoothie.  After that is mixed well add the rest of your ingredients and continue to pulse.

Are Simple Green Smoothies Good For You?

Heck yes, they are full of fiber, antioxidants, and nutrients.  They make a great on the go breakfast or an afternoon snack.

The most important part of the Green Smoothie is, duh, the greens. They are the number one most nutritious thing that you should be eating. 

Leafy greens are essential to building a healthy body and immune system.  AND eating greens crowds out other less nutritious foods.  If you fill yourself up on vegetables you won't have room for donuts. 

Health Benefits of Greens 

• cancer prevention
• improved circulation
• strengthened immune system
• healthy intestinal flora
• improved liver function
• inflammation fighters
• fiber
• iron 
• calcium
• vitamins A and C

If you are trying to eat clean and reduce your exposure to toxins you might consider buying organic for the "dirty dozen" produce. The Environmental Working Group puts out a list every year of the most pesticide-laden fruits and vegetables. Sticking to organic for these 12 fruits and vegetables will help you drastically reduce your exposure to pesticides.  

Of course, it's important to eat fruits and vegetables whether they are organic or not but if you can afford it, it's a good idea to buy organic for the dirty 12...

EWG Dirty Dozen 

• strawberries
• spinach
• nectarines
• apples
• grapes
• peaches
• cherries
• pears
• tomatoes
• celery 
• potatoes
• sweet peppers

Learn more about the Environmental Working Group here.  

Smoothie Tips and Substitutions

• Try to add fruits and vegetables that are in season.  They will taste better and cost less.
• Buy in bulk when possible.
• Try frozen fruits and vegetables. They often cost less and they have organic.  You can even get frozen organic green kale that you can easily add to Green Smoothies.  Stock up on them when they go on sale.
• If you want to make them ahead, just store them in the fridge for up to 3 days. Shake well before drinking.
• Try adding some superfoods to your Green Smoothies once you get the hang of it.  I like Maca Powder, Chia Seeds, or Goji Berries.  
• If you are starving and using a green smoothie as a meal replacement, you can add one tablespoon of almond or cashew butter to keep you full.
• Don't load up on fruits - I know I keep repeating this but it's easy to make a sugar bomb by adding tons of fruit to your smoothies.  You have to get used to the taste of natural, whole, clean foods and it can take a while.  Stick to fruits that are high in fiber like berries.  Learn more about the right amount of fruit to use in smoothies here. 
• If you find that your fruit does not add enough sweetness add a drop of stevia.  A little goes a long way here.  I do not like to load up on maple syrup and honey in my green smoothies.
• Smoothies are great for less than stellar fruits that may be a tad on the ugly side.  It's a great way to use up all that fruit that you might otherwise toss.

 

Resources

• Dr. Weil's Anti Inflammatory Diet
• Organic Authority
• Super Immunity by Joel Furman
• Organic Foods: Are They Safer? More Nutritious?  The Mayo Clinic

More Smoothie Recipes

• Matcha Smoothie
• Pomegranate Smoothie
• Green Kale, Pear, and Almond Smoothie
• Keto Avocado Chocolate Smoothie
• Cauliflower Smoothies

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