Green Smoothies The Ultimate Health Booster

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Green Smoothies

Green Smoothies are the best choice of food for health and fitness conscious people as they are healthy, easy and quick and absolutely delicious.  

Green Smoothies are very simple to make and are a fantastic powerhouse of energy, an ideal breakfast food when time is short in the mornings and you want something quick, easy to prepare and nutritious for your daily activity.

They are also a complete food and are rich in fibre and fresh fruit sugar which is the best form of natural sugar available for immediate energy.

I have made a Green Smoothie Acronym below to show you the wonderful benefits of consuming Green Smoothies.

G – Great tasting – Greens mixed with sweet fruits is a luscious experience to the taste buds. A great easy way to eat your daily greens and consume the ultimate health benefit of chlorophyll. Chlorophyll is a super food full of vitamins, antioxidants and vital minerals.

R – Real wholesome food – The Real Thing, nothing added, nothing taken away. Feeds your body all it needs so you can reduce those cravings effortlessly.

E – Easy and quick nutritious meals, all you need is a blender.

E – Effortless immediate health benefits. See results the first week you start consuming them.

N – Natural beauty. Green Smoothies are packed with nutrition making you glow with natural beauty from head to toe

S – Smooth and glowing skin – regularly consume Green Smoothies will make your skin feel soft, supple and radiant

M – Melt that fat away! Loose weight effortlessly as you give your body what it needs to thrive, antioxidants and top quality nutrition.

O – Overcome Cravings and Addictions. 

O – Overcome Nutritional Deficiencies. 

T – Thousands of ways to make healthy meals. Never get bored with the same tasting meal.

H – Healthy and tasty way to keep hydrated. Green Smoothies are full of nutritious water from the fruits and the water you put into the smoothie to make it. Add as much water as you like, still tastes great.

I – Incredibly cheap to make a delicious healthy meal every day.

E Energy – Jump out of bed feeling great bursting with morning energy and vitality.

If you find you love green smoothies after trying some of the recipes below, there is one thing I always follow and that is to change the ingredients of your Green Smoothie Daily, i.e. mix them up and blend different raw leafy greens with different fruits everyday. 

All fruit and leafy greens go with each other, just follow the guidance for The Ideal Smoothie below and you won’t go wrong.

The reason to rotate and vary your Green Smoothie ingredients is to ensure that you are giving your body the best nutrients and vitamins in right doses. Also, you won’t get bored with the same smoothie everyday and its fun to experiment and find out which Green Smoothies you love to eat. 

Green smoothie recipes 

The Ideal Smoothie

The ideal smoothie taste’s good whilst giving you the ultimate health boost. It consists of leafy greens and fruits which are rich in enzymes, vitamins and minerals.

Ingredients: Fruit, leafy greens, and water

Equipment needed: Blender

The 60/40 rule to make the perfect smoothie:

60% Fruits

40% Leafy green vegetables

This is the optimum combination of sugar and nutrients that your body requires. The sweet fruits neutralise the bitter taste of raw greens and they taste amazing.

Each green smoothie recipe below is full of healthy minerals (e.g., calcium and iron), vitamins, life force because they are living things which are in their natural state, fibre, and alkalising, a very important factor for a healthy diet, as an acid forming foods cause illness in excess.

Note on the blender: A high speed blender is a must to break down the cell walls of the leafy greens. Any high powered blender will do, but the one I use is Blendtec, even though expensive it is very powerful and will last you a lifetime, and makes a great smoothie. 

This way you absorb the nutrients easily but don’t worry you will be getting all the great nutrients using a cheaper one. Go for at least a 600watt power blender.

Recommended Blenders

Here is a list of blenders recommended that produce great smoothies and nut milks.

They are also BPA free. 

If you don’t know what BPA is, here is a description taken from Nutrition NZ Foundation:

Bisphenol A, or BPA, is a chemical used in the manufacture of polycarbonate plastics and synthetic resins and there is a concern that it gets into food.

For more information on BPA, go to this link http://www.niehs.nih.gov/health/topics/agents/sya-bpa/

  

The first two are the blenders I personally use myself and are top quality and highly recommended.

These two blenders should last you a very long time as they are built strong with powerful motors designed to be used everyday.

Blendtec HP3A

I personally use this blender everyday, several times a day and makes awesome smoothies, but it’s the most expensive one to buy but its worth every penny if you want a blender to be strong, powerful and last you for years.

You are buying the quality and long-term guarantee that comes with this blender. Totally recommend it.

Tribest Personal Blender PB350

I love this blender as it’s a very small one you can use to travel with, but also is good for a beginner to use to start making smoothies as its powerful enough to blend anything.

It comes with different Mason Jars to store your homemade smoothies in the fridge or take with you on your travels to the office, car of anywhere so you can enjoy a smoothies on the go.

Omega-BL332 Blender

A good blender in the mid price range 

There a great many different blenders to choose from and the best thing is to read up of them and decide on the price you want to pay.

A tip though, is to buy quality as you want the blender to last and also produce smoothies that are lump free. And especially if you are going to use the blender everyday like you when experimenting making and tasting smoothies.

How to Use Green Smoothie Recipes 

Feel free to experiment with any combination of greens and fruit to find the recipes that you enjoy the most. 

A few things you should be aware of when using the recipes: 

• To ensure you have a great tasting smoothie  follow the 60% fruit and 40% greens rule. I.e Your blender should be 60% full with sweet or non sweet fruit and at least 40% full of greens. 

• For all large leafy greens wash and chop them so that they are easier to add into the blender. 

• For all greens with a tough stem such as kale, chard, or collards remove the stems and just use the green leafs because you will find the smoothies taste better. Save the stems and either juice them or chop them into a salad. 

• The fruit in the recipes is always chopped and deseeded. 

• Use sweet apples in the recipes and not granny smith, crab apple, or other sour apple varieties, this gives a better taste endless you like a sour taste, experiment and see what works for your taste buds.

• Always add the soft fruit to the bottom of your blender first so that the blender blades will catch, always add the greens last. 

• The amount of water you add to your smoothie is up to you, but anywhere from 2-4 cups depending on how thick or thin you would like your smoothie. 

• If fresh fruit is not available, you can use frozen fruit or a combination of both. Great to have frozen banana’s (without the skin), and berries kept in the freezer to make a quick and easy smoothie when you have not got other ingredients available

• Most of the smoothies are typically enough for three 20 ounce servings. If you are making the smoothies just for yourself I recommend cutting the recipes in half. Experiment to see how much you need to consume to be fully satisfied and full

• If you make a smoothie and it’s too sweet try adding some lime or lemon juice. If you make a green smoothie recipe and it’s too bitter try adding a banana or other sweet soft fruit. 

• Please feel free to substitute different greens for the ones in the recipes. 

Recipes

General Preparation if not detailed out in recipe: just put in Blender and blend juicy fruit and water first then greens. 

If using avocado, blend other ingredients first then put this in last as avocado is a fat and needs only to be blended in the mixture at the end,  to avoid damaging the good fats by high speed blending.

You can manually mush the avocado by hand and mix in the blended smoothie, which what I do as it actually tastes better lovingly mixed in with our own hands.

Below are some basic recipes. These are just recipes as a guideline as smoothies can be created with any type of fruit, vegetable and greens, hers and spices according to your individual tastes.  

Basic Recipes:

Morning starter

1 cup of water

2 Oranges

1 Apple

3 Dates

Handful of baby spinach or other soft leafy greens such as mixed greens 

Mixed baby greens is a mix of various young greens

Which can be found in most produce and health food stores (organic if possible)

Basic Smoothie

1 apple

1 pear

2 banana’s

1 ½ cups kale

1 stalk of celery

Water

Dice fruit or cut in big chunks.  Blend all ingredients together

You can vary the greens: try spinach and lettuce

Banana Joe 

2 banana’s

1 cup water

2 cups of mixed baby greens

Blend all ingredients together

Mixed baby greens is a mix of various young greens

Which can be found in most produce and health food stores (organic if poss.)

Chocolate mint 

1 cup water

3 banana’s

10-12 mint leaves

2 cups spinach

2 tbs carob powder

Blend bananas with water, add other ingredients progressively until smooth.

Carob – a chocolate replacement that can be found in every health food store.

Berries-banana

2 cups of water

3 banana’s

1 cup organic frozen berries

3-4 large stalks celery

Blend water with bananas and frozen berries.  Add the celery and blend until smooth

Electrical Experience – Yum!

2 large mangos (about 3 cups diced

2 blood oranges

Juice of 2 Clementine oranges

2 handfuls of baby spinach leaves

Blend up in the order listed.

Citrus Drink

½ small juicy pineapple

3 Clementine oranges

2 mangoes

2 leaves kale (big leaves) or handful of kale (curly)

Blend all together

Raspberry Dream

2 pears

1 handful of raspberries

4-5 leaves of kale

2 cups of water

Blend all

Other variety of smoothies.

Tip: Peeled frozen banana’s make smoothies taste wonderful – sweet and creamy

Also other frozen fruits are great too, try freezing peeled mango’s, papaya’s and fresh berries. Or buy organic frozen fresh berries at a whole organic produce store.

Lemony Mint Green Smoothie

This is very refreshing and energising can be eaten any time of day. Adjust this recipe as you want and make up your favourite version. Use different herbs and add other green vegetables of your choice. 

You can make it without the avocado, without the apple and without the mint. You can also make up a version of this that is basically a blended salad. Lots of lettuce, tomato, cucumber, celery, flax oil, apple cider vinegar and herbs. It is an easy way to eat lots of fresh, raw vegetables.

Basic recipe:

2 medium Apples

1/2 lemon

2 cups greens mix such as baby greens of any kind

1 medium avocados

1 cup fresh mint 

4 cups water

Blend ingredients in a blender until creamy.

Use less water if you prefer a thicker soup.

Adjust the lemon and mint to taste.

Frozen Avocado Shake

Apple (1/4 cup juice)

1/4 cup mashed avocado 

Green leaf greens such as baby Spinach or Silver-beet or Kale or Chard 

1/2 cup of frozen or fresh berries of your choice (strawberries, blueberries etc) 

1 banana

1/2 cup fresh nut milk (you can easily make your own – see attached preparation guide for recipes) or buy organic unsweetened nut milk from local fresh produce store)

Pure almond extract (optional)

For the Apple juice, either make it yourself if you have a juicer or buy some unsweetened pure apple juice. In a blender or food processor, combine the apple juice with the remaining ingredients, and blend for 2 minutes, or until smooth. 

Mango Banana Apple Collard 

3 bananas 

1 large mango 

2 apples 

1 bunch of collards (5 leaves) with the stems removed 

water 

Kale Banana Apple 

2 apples

2 bananas 

4 large leaves of Dinosaur Kale or Collards 

1/2 peeled lime (optional) water 

Green Wonder

4 small bananas 

6 Dinosaur Kale leaves handful of sunflower sprouts 

1 vanilla bean seeds scooped out 

water 

Teaspoon green powder – teaspoon – Chlorella, Spirilina, Wheatgrass etc – can buy this from any health food store – but this optional as these powders are not essential but do add a different taste and additional nutrition, for people who are just starting out on smoothies.

Blueberry Banana Kale Carob 

3 bananas fresh or frozen 

1 cup blueberries fresh or frozen 

2 cups chopped  Kale 

3 tablespoons raw carob powder or nibs (raw chocolate – can get this from a health food store)

1/8 teaspoon cinnamon 

1 vanilla bean seeds scooped out or one drop of vanilla essence

1 cup almond milk or other nut milk 

1 cup water 

Sweet Smoothie

1 cup pineapple 

1 cup mango 

1 banana 

6 Kale leaves 

water 

Black Raspberry Banana Kale 

4 bananas 

1 cup black raspberries 

4-5 Kale leaves stems removed 

Banana Raspberry Kale Lime 

2 bananas 

1 half lime peeled 

1 pint raspberries 

6 Kale leaves 

water 

Fig Banana Kale 

2 cups fresh figs 

2 bananas 

1 bunch  Kale (stems removed) 

water

Spinach Smoothies – spinach is very nutritious and gives a lovely smooth sweet green taste to the smoothie and you will be surprised at how much spinach you can add and still have the smoothie taste sweet

Tropical Green Smoothie

2 cups papaya

1 mango

½ of a pineapple

3-4 cups spinach

Blend the pineapple until liquefied

Add the mango and papaya and blend until smooth.

Add spinach a handful at a time to desired sweetness.

Banana Strawberry Spinach 

4 bananas 

1 pint strawberries (leave green tops on) 

1 apple 

1/2 pound baby spinach 

water 

Mango Berry Spinach Lime 

2 mangos 

2 small apples 

1 cup strawberries or raspberries 

1/2 pound baby spinach 

1/2 lime peeled 

1 vanilla bean seed scooped out or one drop of vanilla essence (leave out if you do not like)

2 cups water or young coconut water (buy a coconut from the supermarket and use the water from the coconut for your water base – it adds a lovely taste plus great nutritional value)

Pear Banana Spinach 

2 small pears 2 bananas 1/2 lime peeled 2 large handfuls of Malabar Spinach 1 pinch white stevia powder 

pinch cinnamon water 

13 

Mango Banana Malabar Spinach 

2 bananas 

1 large mango 

2 large handfuls of Spinach 

1 half lemon peeled 

water 

Banana super charge

2-3 banana’s

1 cup water

2 cups of mixed baby greens, or chard leaves, or kale leafs (without the stalk)

Workout Drink (great for after exercising)

2 cups of water

3 banana’s

1 cup organic frozen berries

3-4 large stalks celery

3 handfuls of Spinach

3 Peaches

2 cups apple juice

1 Mango

Wonderful Banana Smoothies to nourish and fill you up

Basic Banana Smoothie

1 apple

1 pear

2 banana’s

1 ½ cups kale

1 stalk of celery

Water

Dice fruit or cut in big chunks.  Blend all ingredients together

You can vary the greens: try spinach and lettuce

Frozen Banana Smoothie

3 large frozen bananas

1 cup water (or less if want a thicker smoothie)

2 tablespoons raw organic honey

1 cup orange juice (Freshly squeezed at home from oranges)

1 tablespoon non alcoholic vanilla flavour

Peel and freeze overnight overripe bananas in a freezer container (tip: keep frozen bananas in the freezer handy for smoothies)

Blend together water, honey, orange juice, and vanilla flavours in a blender

Gradually add banana pieces 

Strawberry-banana-romaine
1-cup strawberries
2 bananas
½ bunch romaine
2 cups water

Green smoothie Breakfast

Water
 giant leaf of Swiss Chard (ended up being about 1 handful when torn into pieces)
1 banana
 1/2 cups pineapple
1 handful goji berries ( can get these from any organic or health 2000 shops)
1 tablespoon hemp seeds

Spinach Banana

1 large handful of Spinach

1 Banana, 

1 cup frozen Strawberries, 

1 Orange, small piece of Ginger, 

2 cups water

Banana Joe 

2 banana’s

1 cup water

2 cups of mixed baby greens

Blend all ingredients together

Mixed baby greens is a mix of various young greens

Which can be found in most produce and health food stores (organic if poss.)

Chocolate mint 

1 cup water

3 banana’s

10-12 mint leaves

2 cups spinach

2 tbs carob powder

Blend bananas with water, add other ingredients progressively until smooth.

Carob – a chocolate replacement that can be found in every health food store.

Berries-banana

2 cups of water

3 banana’s

1 cup organic frozen berries

3-4 large stalks celery

Blend water with bananas and frozen berries.  Add the celery and blend until smooth

Mango Banana Apple Collard 

3 bananas 

1 large mango 

2 apples 

1 bunch of collards (5 leaves) with the stems removed 

water 

Kale Banana Apple 

2 apples

2 bananas 

4 large leaves of Dinosaur Kale or Collards 

1/2 peeled lime (optional) water 

Green Banana Wonder

4 small bananas 

6 Dinosaur Kale leaves handful of sunflower sprouts 

1 vanilla bean seeds scooped out 

water 

Teaspoon green powder – teaspoon – Chlorella, Spirilina, Wheatgrass etc – can buy this from any health food store – but this optional as these powders are not essential but do add a different taste and additional nutrition, for people who are just starting out on smoothies.

Blueberry Banana Kale Carob 

3 bananas fresh or frozen 

1 cup blueberries fresh or frozen 

2 cups chopped  Kale 

3 tablespoons raw carob powder or nibs (raw chocolate – can get this from a health food store)

1/8 teaspoon cinnamon 

1 vanilla bean seeds scooped out or one drop of vanilla essence

1 cup almond milk or other nut milk 

1 cup water 

Sweet Smoothie

1 cup pineapple 

1 cup mango 

1 banana 

6 Kale leaves 

water 

Black Raspberry Banana Kale 

4 bananas 

1 cup black raspberries 

4-5 Kale leaves stems removed 

Banana Raspberry Kale Lime 

2 bananas 

1 half lime peeled 

1 pint raspberries 

6 Kale leaves 

water 

Fig Banana Kale 

2 cups fresh figs 

2 bananas 

1 bunch  Kale (stems removed) 

water

Banana Strawberry Spinach 

4 bananas 

1 pint strawberries (leave green tops on) 

1 apple 

1/2 pound baby spinach 

water 

Mango Banana Malabar Spinach 

2 bananas 

1 large mango 

2 large handfuls of Spinach 

1 half lemon peeled 

water 

Banana super charge

2-3 banana’s

1 cup water

2 cups of mixed baby greens, or chard leaves, or kale leafs (without the stalk)

Workout Drink (great for after exercising)

2 cups of water

3 banana’s

1 cup organic frozen berries

3-4 large stalks celery

3 handfuls of Spinach

3 Peaches

2 cups apple juice

1 Mango

So in summary Green Smoothies are the ultimate nutritional meal to feel and look great.

They have all the nutrition your body needs to thrive and look amazing and for you feel super energised and healthy.

I have prepared a PDF with a list of greens to choose from to make your Green Smoothies with pictures, description, nutritional benefits and how to use in your smoothies

Over to you. 

Do you consume Green Smoothies?  If so what are your favourite recipes to share?

Do you have any concerns in regard to consuming and making Green Smoothies?

If you regularly consume Green Smoothies, do you have a preparation tips to share?

 

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About Jane Manthorpe

Mentoring shy, spiritual, health and fitness orientated women to a state of superior health and wellbeing, so that they can ooze with confidence, energy and vitality, being able to accept and love herself, her body, and all her “so called” flaws with passion and joy. I do this by equipping women the knowledge of superior nutrition for long-term health and be free of everyday illness, how to exercise in an enjoyable, easy injury-free way. How to connect with their real self and be guided by their internal guidance that allows them to be free of fear, shyness and low-self love.

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2 Comments on "Green Smoothies The Ultimate Health Booster"

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Dee
Guest

Yum. I can’t wait to try the Choc Mint Smoothie (and so many of the others too). I’m finding it a little difficult to get going in the mornings at the moment, I will start each morning with one of your fabulous recipes.

Lisa
Guest

Wow! What an informative blog post. It has more information in it than an ebook.

I have to say that I have never been a smoothie fan. It is a texture thing with me. I do however, enjoy them more if I make them and then freeze them and eat them with a spoon. And my most favourite smoothie is pineapple, grapes, strawberries, peaches with loads of spinach, coconut milk, hemp oil and spiralina.

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