Did you know that through one green smoothie you can consume 5-8 servings of fruits and vegetables? Did you also know that eating green smoothies is one of the easiest way to digest the full nutrients of fruits and vegetables?
Green smoothies are a wonderful alternative, as opposed to juices, of absorbing the full potential by retaining the entire whole form of the fruit/vegetable, thus receiving all the fiber. They can assist in boosting energy, building your immune system, detoxing impurities, and loosing weight. Greens are rich in magnesium and alkaline minerals like calcium and are superb in their Omega-3 unsaturated fat content. Believe it or not, greens are one of the richest sources of protein.
Another one of my new year goals was to begin eating more greens in our diet. What better way than to include these in our morning smoothies? We serve kefir smoothies three times a week for breakfast, so my desire was to discreetly begin adding some nutritious greens to the mix. I have found it to be incredibly simple, delicious, and so much easier to eat than a large salad (especially for the kids). Not only can you really not taste the greens at all, but you are getting a huge boost in nutrition. Greens are especially frugal and thus another good encouragement to begin consuming them. We have stayed amazingly healthy over this past month since beginning the green smoothie pursuit, even when we have been exposed to some nasty illnesses around us. Could it be?
The best combination is a balance of 40% greens to 60% fruits. Keep the greens varied as well. Spinach is our favorite, in addition to kale. Other options include: celery, chard, romaine, alfalfa, parsley, beet greens, and collard greens.
I have found you can make a green smoothie out of pretty much any fruit and greens combination!
Here is how I start. Combine:
I have found it easiest with a traditional blender to combine the greens first in order to get them real smooth. This would not be necessary with a Vita-Mix, but with a standard blender combining all the ingredients at once usually leaves you with green clumps.
1 1/2 cups of liquids (I usually use a combination of water, coconut milk, and kefir)
3 oz or more fresh greens, which is approximately half a bag or 3 large handfuls (spinach or kale are best!) -start with smaller quantities and work you way up!
2-3 Tbsp orange juice concentrate, optional (this is a more frugal alternative than using pre-mixed juices – it stretches the juice further)
After these ingredients are thoroughly blended, you can add an assortment of fruit.
Here are our favorite additions:
1/2-1 cup Frozen strawberries or raspberries
1 Banana
1/2 cup Frozen Blueberries
1/4 cup Frozen Pineapple
2-3 Frozen Peach slices
I have also used canned pears on occasion as well.
Blend and add a little stevia or honey to sweeten and any additional boosters.
Additional boosters:
Ground flax seeds
Ground pumpkin seeds
Coconut oil
Enjoy!
Further Reading & Recipes
There are a wealth of recipes out their for green smoothies!
Green for Life by Victoria Boutenko – This book is a great resource of information on all the health benefits of eating greens!
Green Smoothie Recipes & In-depth Info
Am I understanding this right? You should not use raw spinach in a smoothie it should be steamed first? If we should steam it first then why put it in a smoothie rather than eating it? I am new at this so any suggestions would be great:) Thank you
That is what Sally Fallon suggests. She says that steaming makes it possible to absorb the calcium. I eat it raw personally and don’t worry about it, because on the other side the raw food camp says it is so healthy and valuable to eat these green smoothies raw.
Hi, I recently found your blog and am so thankful! you make reading NT book so much easier! lol. I often make my kids smoothies but never add greens. this is perfect! just wondering how much coconut oil do you add? and do you add all of the fruit listed or just one?
Thank you so much for this blog! I post a couple links daily from it on FB and have several friends begging for more. We all love your blog. We love your shopping list too, it helps especially since we are also from the portland area. I can’t thank you enough for this vital information!!
Can the green smoothies be kept in the refrigerator to be eaten over a few days (I am all for this, but I have not made any followers in my family yet), or do they need to be drunk right away?
They can be put in the fridge, but the flavor deminishes significantly. Oxidation occurs as well which causes nutrient lose.
So, how much do you serve your family? 8 oz. for each person? Maybe less for a toddler?
The kiddos drink a small 8 oz glass, but my husband and I drink 16 oz each.
Lindsay, thanks for this post. I’m new to the smoothie thing, and you’ve been helpful without being overwhelming. Hope you don’t mind, but I’ve linked to you on my blog.
Thanks!
I just wanted to let everyone know that the bags of prewashed greens in the produce section should not be used. Those greens are sprayed with citric acid (a GMO corn derivative) to preserve them. Also, check all frozen vegetables and fruit to make sure they contain no ingredients besides the fruit or veggie itself. I have also read recommendations to diversify the greens selection every couple of days so that you aren’t eating the same greens everyday. I use raw goat milk kefir (homemade so it is GMO corn-free) and raw egg yolks in my smoothies as well (I have two chickens so I know my eggs are safe – and completely GMO corn and soy-free). The fat content is very important so that even the fat soluble vitamins are absorbed so always include coconut oil or avocado in your smoothies for the best health benefits. I am in the process of starting my own sprouts so that I can include them (some sprouts are even more nutritious than greens and good organic greens are not always available here).
This is not the case with organic prewashed greens in bags. I am encouraging the use of organic because of the high pesticide spray content of traditional spinach and other greens.
I LOVE green smoothies!! I happen to be sippin on one right now… (mango, pineapple, banana, coconut milk and spinach.. mm)
I just learned that spinach should not be used raw as it has oxalic acid in it that blocks calcium absorbtion. When it is steamed, the acid is neutralized. Wonder about steaming it first, keeping it in the fridge then using???
Yes, or you can buy frozen spinach.
I hope I haven’t done too much of a good thing….I bought a big ol’ bag of kale and have been using about 3 handfuls in my smoothies (along with blueberries, strawberries, some ground flax seed and juice or yogurt). My concern is I want to make the Zuppa Toscana tonight and I’m wondering if I’ve had too much Vitamin A today already??!!! I didn’t realize how much Vit. A kale has
Lindsay, do you have any info on this? Maybe I should just make something else tonight…
thanks for all you do!
If I were you I totally would not worry about it. I don’t think you can eat too many vegetables.
The vitamin A in kale comes from beta carotene, which is only converted to vit A by the body when needed. The rest is discarded. You CAN eat too much of it, but it takes a LOT for the average adult. If you notice your hands or feet getting a bit orange, or you start getting the runs on a regular basis, cut back a little. Otherwise, you’re fine.
Kale is also high in vit K, which is a factor in blood clotting. If you clot easily, you might not want to eat so much kale. But that’s the biggest issue I’ve heard of with eating too much dark leafy greens, kale especially.
Hi!
I made somewhat of a green smoothie a few months ago for my now 17 month old son. He is allergic to a ton of foods and I was trying to think of a good snack for him between lunch and dinner. I made him one using spinach, banana, pure pumpkin, ground flax, rice milk, and added a little cinnamon. I made myself try it before I gave it to him and I actually liked it. So, just wanted to say thank you for posting about green smoothies.
Oops … forgot to hit the “notify me” button
Yes, I throw in raw eggs occasionally, but only those that come directly from the farmer. I personally think it is safer if you know the farmer and their practices…there is more guarantee of safety this way. Free range does not necessarily mean it is actually pastured. It only means it has access to pasture.
Lindsay, Do you use all of the fruit you suggested for 1 smoothie (strawberries, banana, blueberries, pineapple, and peach) or just pick a few?
My normal everyday smoothie is: greens, strawberries, bananas, blueberries and orange juice concentrate.