I think green smoothies are one of the easiest drinks you can enjoy to improve your health and increase your energy. If you don’t know how to make a green smoothie the following list of ingredients and easy instructions should help you start creating delicious nutrient-dense smoothies that will fill your body with important nutrients for good health.
5 Easy Tips For Making The Best Green Smoothies
Here are the ingredients you can use to create your own tasty green smoothies:
Liquid Base: Filtered or spring water, nut or seed milks, coconut water, fresh vegetable juices, organic milk kefir, raw milk, and coconut kefir are all good options for the liquid. Use a minimum of 2-3 cups of liquid depending on how many servings you want to have.
Leafy Green Vegetable and Herb Base: Kale, baby lettuces, spinach, swiss chard, romaine lettuce, arugula, red and green leaf lettuce, butter lettuce, beet greens, bok choy, mache, parsley, cilantro, dill, basil, and watercress are all excellent choices for your leafy greens and herbs. Use a minimum of 2-3 cups of leafy greens and at least 1 ounce of herbs. Please note: if you use watercress or arugula you need to only use 1 cup of these peppery greens and blend with 1-2 cups of a milder green like baby spinach or romaine lettuce.
Organic Fruit Base: Apples, apricots, acai berries, bananas, blueberries, blackberries, cherries, cucumbers, pineapple, mango, papaya, pears, peaches, figs, plums, grapefruit, nectarines, pomegranate seeds, raspberries, strawberries, cranberries, oranges, tangerines, grapes, watermelon, kiwis, cantaloupes, honeydew melon, and guava are all good choices for your fruit. Use a minimum of 1-2 cups of fruit depending on how many servings you want. Freeze fruit like the berries, peaches, pineapple, and bananas if you want to enjoy cold creamy smoothies without adding ice to your drink.
Organic Vegetables Base: broccoli, beets, peas, carrots, cauliflower, cooked pumpkin, cooked sweet potatoes, fennel, cooked butternut squash or other winter squashes are all good additions to your smoothies. Using frozen broccoli, peas, or cauliflower is a great way to utilize vegetables in your drinks especially when you run out of leafy greens.
Natural Sweetener: Stevia, coconut (palm sugar), dried pitted dates, dried mulberries, goji berries, golden berries, yacon syrup, raw honey, maple syrup, Lakanto, and lucuma are all good choices for healthy sweeteners. Your fruit may have enough sweetness for you so taste your smoothie before adding a natural sweetener. If using a sweetener choose the one that meets your health needs and taste. Each of these sweeteners has a different level of sweetness so sweeten to taste.
Healthy Fats: Avocado, all sprouted or raw nuts and seeds, nut or seed butters, coconut butter/oil. Use 1 small avocado, 1/4 cup of nuts or seeds, 1-2 tablespoons of nut or seed butters, or 1 tablespoon of coconut butter/oil per recipe.
Superfoods and Protein Powders: Navitas Naturals, E3 Live, Healthforce Nutritionals, Nutiva, Garden of Life, Vega, Essential Living Foods, Amazing Grass, Vivapura, Boku, and VitaForce all have excellent superfood and protein powders that you can use to boost the nutrients in your smoothies.
Organic Whole Grains: rolled oats, quinoa flakes, cooked quinoa, cooked millet, or cooked amaranth can make your smoothies more filling and are great additions during the colder winter months. Use 2 tablespoons rolled oats or quinoa flakes or up to 1/2 cup cooked grains per smoothie.
Flavor Boosters: 1-2 tablespoons fresh lemon or lime juice.
To create quick and delicious smoothies follow these instructions:
In a high speed blender, add the frozen or fresh fruit, followed by leafy greens and or herbs, superfoods or protein powders, natural sweeteners, healthy fats, 1 cup of ice if using, and the liquid last and blend until smooth and creamy. Enjoy! If using other vegetables like carrots or whole grains add them in right after the fruit.
High speed blenders are really the key to blending smoothies into creamy, smooth perfection! These blenders can make ice, frozen fruits, and leafy greens turn into drinks that are similar in texture to a milkshake. Click on the blender link to see my favorite blender that I personally own and use on a daily basis.
I have many easy recipes for my favorite green smoothies on my site so take a look around and try some of these delicious blends.
If you liked these tips and would like to contribute to the conversation, please take a moment to leave a comment.
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