Too much wine and chocolate creeping in? Here are 10 green smoothie recipes you can make now

 In Recipes, Uncategorized

During this period of increased stress in our lives, it is tempting to choose the treats that give us a temporary feel-good fix. But we know that these options aren’t great for our immunity or energy levels.

 

Green smoothies are a great way to get some extra fruit and veggies in, for adults and kids.

 

These green smoothie recipes are a mixture of 60% organic fruit and 40% organic leafy greens with 2 cups of filtered water.

 

It’s also best to enjoy the smoothies just as the recipes suggest – there is no need to replace the water with juice, milk, soymilk or almond milk.

 

To get the full health benefit of the green smoothies you want to make them in a blender that liquefies all of the ingredients. It’s not necessary to have a juicer, we are making smoothies, not juicing. Any commercial blender is adequate.

 

It’s always best to make your smoothies fresh. Sometimes that isn’t an option so you can make it ahead of time and carry it with you in a glass jar. Green smoothies can last up to 48 hours as long as you store then in the fridge or on ice.

 

The recipes I’ve provided are only guidelines. You can always swap out the fruits or greens for your favourite ones. If you have Diabetes please choose low glycaemic fruits.

 

green smoothie recipes

 

Choose Your Greens

Here’s a shortlist of 10 different green vegetables you can choose from. Feel free to pick a green veggie from the list if the one given in the recipe doesn’t suit your taste buds.

 

Kale:  Offers everything you want in a leafy green! It’s an excellent source of vitamins A, C, and K. It has a good amount of calcium for a vegetable and also supplies folate and potassium.

 

Collards:  Similar in nutrition to kale but they have a heartier and chewier texture and a stronger cabbage-like taste.  A half-cup has 25 calories.

 

Turnip greens: Are more tender than other greens. This sharp-flavoured leaf is low in calories yet loaded with vitamins A, C, and K as well as calcium.

 

Swiss chard:  With red stems, stalks, and veins on its leaves, Swiss chard has a beet-like taste and soft texture. Both Swiss chard and spinach contain oxalates, which are slightly reduced by cooking and can bind to calcium, a concern for people prone to kidney stones. Chard contains 15 calories in one-half cup and is a good source of vitamins A and C.

 

Spinach: Has 20 calories per serving, plus it’s packed with vitamins A and C, iron as well as folate.

 

Mustard greens: Have a similar nutrition profile to turnip leaves and collards. Mustard greens have scalloped edges and come in red and green varieties. They have a peppery taste.

 

Broccoli: With 25 calories a serving, broccoli is rich in vitamin C and is also a good source of vitamin A, potassium, and folate.

 

Red and Green Leaf and Romaine Lettuce: These lettuces are high in vitamin A and offer some folate. Leaf lettuces have a softer texture than romaine. Fans of Iceberg lettuce may go for romaine, a crispy green that’s better for you.

 

Cabbage: Although paler in colour than other leafy greens, this cruciferous vegetable is a great source of cancer-fighting compounds and vitamin C. One-half cup cooked has 15 calories.

 

Iceberg Lettuce: This bland-tasting head lettuce is mostly water. It is last on the list for its health benefits. It’s not devoid of all nutrition, but it’s pretty close.

 

Green Smoothie Recipes

Blending Instructions

 

Place your fruit into the blender with 1-2 cups of filtered water and blend for 25 seconds.

 

Add your leafy greens and blend until very smooth (30 seconds in a powerful blender and longer if your blender is not as powerful).

 

Bananas go really nicely in green smoothies. However, they have been vilified in the media. You either love bananas or hate them. If you don’t like bananas choose from the banana substitute list below and swap them out for a different fruit.

 

green smoothie recipes

 

Banana Substitutes

Mango

Papaya

Pear

Fresh Dates

Avocado

 

The important thing is that you are using in 2-3 large handfuls of leafy greens and fruit and that you are enjoying the experience!

 

Peach Dream

Great for people who are watching their sugar intake. If you buy organic peaches go ahead and keep the peach skin on.

 

2 cups spinach

2 cups grapes, frozen

1 peach

2 cups water

 

Brain Fuel

Packed with plenty of good fats and fibre to get you thinking good thoughts all day long.

 

2 cups spinach

2 cups ripe pears

1 cup frozen mango

½ avocado

2 cups water

 

green smoothie recipes

 

Warrior Smoothie

Nutrition in a glass. Enough said.

 

3 stalks kale, discard the tough stalk and use the leaves

3 leaves Cos lettuce

½ frozen banana

2 cups water

 

Green Granny Smoothie

This is as green as it gets. Apples and greens. Yum.

 

1 granny smith apple, preferably organic, cut into chunks

2 cups kale leaves, discard the tough stalk and use the leaves

1 lime, juiced or seeds removed

1 small handful of cilantro, leaves only

1 orange

2 cups water

 

Pineapple Mango Smoothie

Great for hot summer days.

 

1/2 banana, frozen

1 cup chopped mango

1/2 cup chopped fresh pineapple

2 cups fresh spinach

1/2 cup of ice

2 cups of water

 

Spinach Blueberry Smoothie

A great one for kids. This one’s not so boldly green in colour.

 

1 small to medium frozen banana, sliced into 4 cm chunks

1 cup frozen blueberries

3 cups spinach, well-packed

2 cups water

 

green smoothie recipes

 

Apple and Cucumber Zipper

The ginger in this recipe gives it a nice little zip.

 

2 apples

½ cucumber

2 cm ginger

2 cups of water

 

Basic Balance

This is good for green smoothie beginners.

 

1 mango

1 cup kale

1 cup water

 

Morning Pick Me Up

Ditch the coffee. Have some dandelion greens instead.

 

½ bunch dandelion greens

2 stalks celery

1 cm fresh ginger root

2 peaches

½ pineapple

 

Smooth moves

Smooth and creamy, this one gives a dose of healthy fats too.

 

2 cups kale

1 banana

1/2 avocado

1/2 cup strawberries

1 cup water

 


 

Want more healthy snack ideas? Grab my free recipe ebook.

wholehearted family health

 

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