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    Home » Recipes » Smoothies

    Green Smoothie Recipes for Beginners

    Published: Apr 15, 2019 Modified: Nov 20, 2022 by Karen Kelly This post may contain affiliate links.

    Jump to Recipe Print Recipe Pin Recipe
    lots of greens, fruit and smoothies

    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}

    four green smoothies in glasses

     

    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 

    ingredients for green smoothies on a cutting board

     

     

    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 

     

    one green smoothie with strawberry and kale

    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

    3 green smoothies in glasses with fruit on the side

     

    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.

     

    one green smoothie with kale on the side

    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
    3 green smoothies in glasses with fruit on the side

    Green Apple Smoothie

    A sweet green apple smoothie to start your day!
    4.94 from 33 votes
    Print Pin Rate
    Course: Breakfast
    Cuisine: American
    Diet: Gluten Free
    Keyword: green apple smoothie
    Prep Time: 5 minutes
    Total Time: 5 minutes
    Servings: 1
    Calories: 115kcal

    Ingredients

    • 1 cup unsweetened almond milk (or coconut)
    • 1 cup greens of choice (I used kale)
    • ½ apple, chopped
    • 3 pieces ice

    Instructions

    • Put all ingredients into a high powered blender and blitz.  Adjust to taste - if you need it sweeter you can add more apple. For thicker add less almond milk and more ice.

    Nutrition

    Calories: 115kcal | Carbohydrates: 19g | Protein: 4g | Fat: 3g | Sodium: 351mg | Potassium: 426mg | Fiber: 2g | Sugar: 9g | Vitamin A: 6695IU | Vitamin C: 84.6mg | Calcium: 400mg | Iron: 1mg
    Tried this recipe?Mention @seasonal_cravings or tag #seasonal_cravings and I will repost on my stories.

     

    one green smoothie with strawberry and kale

    Strawberry Green Smoothie

    Start your day with berries and greens!
    5 from 29 votes
    Print Pin Rate
    Course: Breakfast
    Cuisine: American
    Diet: Gluten Free
    Keyword: strawberry green smoothie
    Prep Time: 5 minutes
    Total Time: 5 minutes
    Servings: 1
    Calories: 160kcal

    Ingredients

    • 1 cup almond milk
    • 1 cup kale, packed
    • ½ cup frozen strawberries
    • 1 banana

    Instructions

    • Place all ingredients into a high powered blender and blitz.  When using frozen fruit you do not need ice.  Add more or less liquid to your liking.

    Nutrition

    Calories: 160kcal | Carbohydrates: 38g | Protein: 4g | Fat: 1g | Sodium: 27mg | Potassium: 861mg | Fiber: 4g | Sugar: 17g | Vitamin A: 6770IU | Vitamin C: 133mg | Calcium: 112mg | Iron: 1.6mg
    Tried this recipe?Mention @seasonal_cravings or tag #seasonal_cravings and I will repost on my stories.
    four green smoothies in glasses

    Pineapple Green Smoothie

    This super sweet smoothie will hit the spot.
    5 from 29 votes
    Print Pin Rate
    Course: Breakfast
    Cuisine: American
    Diet: Gluten Free
    Keyword: pineapple green smoothie
    Prep Time: 5 minutes
    Total Time: 5 minutes
    Servings: 1
    Calories: 126kcal

    Ingredients

    • 1 cup almond milk or other liquid
    • 1 cup greens (I used kale)
    • ½ banana
    • ½ cup pineapple (fresh or frozen)
    • 3 pieces of ice (unless you used frozen fruit)

    Instructions

    • Add all ingredients to a high powered blender and blitz. 

    Nutrition

    Calories: 126kcal | Carbohydrates: 30g | Protein: 3g | Sodium: 26mg | Potassium: 630mg | Fiber: 2g | Sugar: 15g | Vitamin A: 6695IU | Vitamin C: 125mg | Calcium: 111mg | Iron: 1.2mg
    Tried this recipe?Mention @seasonal_cravings or tag #seasonal_cravings and I will repost on my stories.

     

    one green smoothie with kale on the side

    Kiwi Strawberry Green Smoothie

    Start your day with this sweet green smoothie.
    5 from 29 votes
    Print Pin Rate
    Course: Breakfast
    Cuisine: American
    Diet: Gluten Free
    Keyword: kiwi strawberry green smoothie
    Prep Time: 5 minutes
    Total Time: 5 minutes
    Servings: 1
    Calories: 107kcal

    Ingredients

    • 1 cup almond milk
    • 1 cup greens (I used kale)
    • 1 kiwi
    • 5 frozen strawberries

    Instructions

    • Place all ingredients into a high powered blender and blitz.  Adjust thickness to taste.  You do not need ice when using frozen strawberries.

    Nutrition

    Calories: 107kcal | Carbohydrates: 23g | Protein: 4g | Fat: 1g | Sodium: 28mg | Potassium: 704mg | Fiber: 3g | Sugar: 11g | Vitamin A: 6775IU | Vitamin C: 200.1mg | Calcium: 131mg | Iron: 1.5mg
    Tried this recipe?Mention @seasonal_cravings or tag #seasonal_cravings and I will repost on my stories.

    •  

    About Karen Kelly

    Hi, I'm Karen Kelly a certified health coach, freelance food writer, and blogger. At Seasonal Cravings, you will find wholesome gluten-free recipes and healthy lifestyle tips.

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    If you make this recipe, be sure to tag #seasonal_cravings on Instagram.  Please leave a comment below and rate the recipe. Thanks so much!

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      Recipe Rating




    1. Nancy | Flavorpalooza

      April 15, 2019 at 1:54 pm

      5 stars
      Love how vibrant the green apple smoothie is! I learned the hard way that although tasty, adding blueberries and spinach together does NOT make an appetizing-looking smoothie. It was brown (as I should have suspected it would be - lol). Will give this one a try!

      Reply
    2. Noelle

      April 15, 2019 at 1:57 pm

      5 stars
      This was so easy and delicious! I can't wait to make this again tomorrow

      Reply
    3. Danielle Wolter

      April 15, 2019 at 2:02 pm

      5 stars
      i keep batches of kale in my freezer just for recipe like this! I just need to replace my broken blender and I'll be making some green smoothies!

      Reply
    4. Vicky

      April 15, 2019 at 2:07 pm

      5 stars
      I have a hard time eating enough green veggies, but I do love smoothies so this seems perfect for me. This looks like it is yummy, filling and good for you!

      Reply
    5. Emily

      April 15, 2019 at 2:09 pm

      5 stars
      I love kiwis in my green smoothies! This recipe is so simple and delicious, thanks!

      Reply
    6. Michael - DiligentChef

      May 13, 2019 at 6:19 pm

      5 stars
      Thank you for these great ideas, Karen! All these recipes look so tasty but I especially did like your recipe of the Kiwi Strawberry Green Smoothie. It looks seriously incredible: strawberry and kiwi are similar enough in flavor to complement each other perfectly, but also each add their own bit of flavor. Can’t wait to add this to my daily rotation!

      Reply
    7. Christine

      August 04, 2019 at 7:01 pm

      The pineapple green smoothie is my favorite! Love the other recipes!

      Reply
    8. Charla

      May 02, 2020 at 9:43 am

      5 stars
      I love green smoothies and I'm always looking for ways to diversify them. I cannot wait to try out some of these fruit flavours next time.

      Reply
    9. Jen

      May 02, 2020 at 9:49 am

      5 stars
      Loving all the options in one place. Thanks for the tip about adding cashew butter when using as a meal replacement. I'm going to use that for my lunches.

      Reply
    10. Toni

      May 02, 2020 at 10:59 am

      5 stars
      Green smoothies are the best! So easy to change up and you've given great options!

      Reply
    11. Nart at Cooking with Nart

      May 02, 2020 at 11:37 am

      5 stars
      Love this! I grow kale and use it in my smoothie too. Tried this recipe with my homegrown kale and absolutely enjoyed it!

      Reply
    12. Biana

      May 02, 2020 at 12:29 pm

      5 stars
      These smoothies sound delicious! The strawberry is so refreshing, I am going to start with that one.

      Reply

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