Green Smoothie Recipe – How To Make A Basic Green Smoothie

How To Make A Basic Green Smoothie

1. Pick a liquid base

This can be anything from your milk of choice (cow, soy, almond, oats, hempmilk, etc.), or coconut water. I personally like using plant-based nut milk or coconut water or a blend of both. Coconut water adds an extra dimension to the smoothie compared to just water and is a great source of electrolytes.

2. Pick a creamy base

Avocados and Bananas make for a great creamy base that blends all of the ingredients together. If you use avocado over banana, only use 1/4 of it, or it will be VERY thick.

3. Add 2 parts greens

Your greens should be one of your first ingredients in the blender. This way, the other ingredients will weigh the greens in the blender and ensure they are blended. Otherwise, the greens tend to stick to the side of the blender.

If you’re new to green smoothies, start out with a mild leafy green vegetable like baby spinach. You will barely taste it in your smoothie. As you get accustomed to making green smoothies, you can add other greens like kale, broccoli, cucumbers, Swiss chard, or microgreens.

Tip: I do recommend steaming your greens like kale and broccoli and freezing a head of time. The steaming process will make it easier for your stomach to digest and will minimize bloating caused by raw kale and broccoli.

I typically add two handfuls of greens to my smoothies: 1 handful of baby spinach, which is the equivalent to about 1 cup.

4. Add fruit of choice

Now, don’t go too crazy with the fruit that you end up with a sugar bomb all-fruit smoothie. You can add fresh or frozen fruit. Frozen fruit like bananas and mango help to thicken the smoothie, whereas fresh fruit makes the smoothie a bit more watery. I like to add about 1/2 cup of frozen strawberries or 1/2 of a frozen banana.

5. Add a protein boost

Because you want your smoothies to be as balanced as possible, adding a protein boost helps. I personally love using plant-based Sakara’s Protein & Greens Super Powder. It adds a creamy, slight hint of sweetness to my smoothies. I love that it has an organic mix of pea, hemp, pumpkin seed, and sesame proteins, forming a complete protein that your body can absorb and use as fuel. Together, the seeds and proteins in this blend have the essential amino acids the body needs to support lean muscle development.

Another great one that I love is Amazing Grass Organic Plant Protein Blend. It’s another clean and complete plant-based protein. If you are in Europe, I do recommend Kaino Meal Shake with Detox Greens, , or Four Sigmtic Sweet Vanilla Organic Plant-based Protein.

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6. Add a superfood

Smoothies are a great way to sneak in some powerhouse nutrients like plain yogurt, flax seeds, chia seeds, hemp seeds, goji berries, maca powder, protein powder, etc.

Thinking of amping up your green smoothie game? Add these:

• Chia Seeds: For that extra dose of omega-3.
• Green Powder: To give you a punch of nutrients.
• Spirulina: A nutrient-dense superfood that’s as green as it can get.

Three of my favorite powders are Athletic Greens, Amazing Grass Greens Blend, and Perfect Keto Micro Greens Powder which offer many benefits and daily dose of micronutrients.

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7. Add a healthy fat

Adding nut butters, seeds (like chia, hemp or ground flax seeds), and avocados can make your smoothie extra filling, and depending on which one you choose, may bring heart-protecting omega-3 fatty acids or monounsaturated fats. But these additions also drive the calories up, so be mindful of how much you’re putting in. If you add avocado as your creamy base, you might want to skip adding nut butter.

Smoothie Tips

• Freeze all ingredients: I recommend freezing your ingredients beforehand. This will give you an ultra-smooth smoothie, and you won’t have to use much ice.
• Steam your greens & freeze like kale and broccoli ahead of time. The steaming process will make it easier for your stomach to digest and will minimize bloating caused by raw kale and broccoli.
• Liquid: Start with one cup and add more if needed. The ratio that I like is: 1 cup nut milk + 1/2 cup water.
• Freezing Bananas: Prep your bananas by slicing them into medallions vs freezing the entire banana, then freeze. It will make the blending process easier and smoother.
• Protein powder alternative: If you aren’t using protein powder but want to add bulk, I recommend 2 tbsp oats + 1 tbsp chia seeds + 1 tbsp hemp seeds + 1 tbsp flaxseeds.
• If you use the tip above, blend the seeds and oats with your liquid base for 90 seconds to break them down. Stop the blender, add the rest of your ingredients, and blend for another 90 seconds or until smooth.

The Don’ts of a Green Smoothie

It’s easy to go overboard, but remember:

• Avoid too much fruit to keep sugar levels in check.
• Don’t forget to wash your greens properly.
• Overcomplicating the recipe might overshadow the primary flavors.

Shelf Life and Storage

Fresh is always best! Drink your smoothie immediately. If you must store it, keep it in a sealed container in the fridge for up to 24 hours.

Green Smoothies for Kids

Getting kids to eat greens is a task. But with a fruity green smoothie, they won’t even know they’re consuming veggies. It’s a win-win!

Green Smoothie Recipe

What You’ll Need

1 handful baby spinach, frozen or fresh
1 banana, frozen
1/2 cup strawberries, frozen
1 cup homemade cashew nut milk or oat milk
1 scoop of a plant-based protein powder (I use the Sakara brand)
1 tbsp peanut butter (or nut butter of choice)
3-4 Ice cubes

Optional: 1 scoop of greens (I use Athletic Greens)

Optional: 3-4 drops Stevia or 1 tbsp honey

What You’ll Need To Know

Add all ingredients to a high-speed blender, starting with the protein powder, peanut butter, spinach, bananas, strawberries, ice and any other add-ins, and blend up for 90 to 120 seconds or until smooth.

The recipe makes 1 serving.

To bulk it up as a meal replacement, add in the following:

2 tbsp oats
1 tbsp chia seeds
1 tbsp flaxseeds
1 tbsp hempseeds

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FAQs

Why does my green smoothie taste bitter?

Your choice of greens might be the culprit. Some greens like arugula or certain varieties of kale can be bitter. Blend with sweet fruits or add a natural sweetener.

Can I use frozen greens?

Absolutely! Frozen greens can be a convenient and equally nutritious alternative to fresh ones.

How many calories are in a basic green smoothie?

How many calories are in a basic green smoothie largely depends on the ingredients used. However, a basic green smoothie with spinach, banana, and yogurt is roughly around 150-200 calories. My basic green smoothie recipe has the following ingredients: 1/2 a medium banana, frozen, 1 handful spinach, washed, 1 cup almond milk (unsweetened), 1 tablespoon peanut butter, 1 sachet Sakara Protein + Greens Super Powder, and 3–4 ice cubes. The recipe, based off of MyFitnessPal has 324 calories, 18.7g of protein, 7g of fiber, 30.8g net carbs, and 12.6g of fat

Is it okay to have a green smoothie daily?

Yes, it’s perfectly fine to have a green smoothie daily. Just ensure you mix up your ingredients to get a variety of nutrients.

Can I replace meals with green smoothies?

While green smoothies are nutritious, they shouldn’t replace all meals. It’s essential to have a balanced diet.

Which blender is best for green smoothies?

A blender that is best for green smoothies a high-powered blender with over 1000 W, like Vitamix, is great. But many mid-range blenders also do a fine job, like the Nutribullet.

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Originally Published in 2017.