Green smoothies are a big deal in the health and wellness world. They can help anything from weight loss to acne to autoimmune diseases. Green smoothies remain a favorite of nutritionists, fitness influencers, and functional medical professionals. But do green smoothies deserve their reputation as staples in the health and diet worlds?
YES! WHOLE FOOD SMOOTHIES ARE HEALING—ESPECIALLY GREEN ONES! This article will answer all your questions about green smoothies, including how to make them healthy, whether they can help you heal any ailments, help with weight loss, and how to make your own green smoothies at home.
WHAT’S UP WITH THE GREEN? Dark leafy greens contain the important antioxidant vitamins—A,C, E, and K. They are also an excellent source of fiber, folate, carotenoids, iron, and calcium. These greens help nourish the nervous system and manage stress with their anti-inflammatory omega-3 acids and B vitamins. These nutrients remove free radicals from the body.
The body needs dietary fat to absorb the carotenoids and vitamin K (fat-soluble vitamins) present in leafy greens. Adding a teaspoon or two or coconut oil, for example, helps your body use these greens in the best way possible.
What are green smoothies?
You can define green smoothies as smoothies that typically contain leafy greens such as kale or spinach — hence their green appearance. You can buy premade green smoothies at many grocery and convenience stores. Read the ingredients though! Many green smoothies can contain a lot of fruit juice. Sometimes it can be too much fructose—Your body doesn’t like an overload of juices.
Some health foods stores and juice bars allow you to customize green smoothies to your liking. Plus, you can find thousands of green smoothie recipes online that you can make at home with just a few ingredients and your blender. I recommend a quality HIGH SPEED blender.
Your smoothie’s nutrition depends on the ingredients you use. If you use more dark greens than fruit, you are helping your body balance it’s pH.
General guidelines: I like to use a ratio of 2 to 1 for dark greens to fruits, in order to keep your drinks more alkaline. The body attempts to maintain a pH of 7.4, which is slightly alkaline. When your body remains in this equilibrium, it is less prone to cellular damage and disease. If your body becomes more acidic, it will try to seek balance and may do so by drawing nutrients from your bones. Getting more dark greens and veggies than fruit will keep your smoothie pH more alkaline, which will help maintain health.
Blending: Your smoothie will be especially refreshing if a third to a half of the ingredients are frozen. I recommend freezing the veggies or fruit you use most. Berries, chopped up fruit or even dark greens can be frozen. Since I constantly use berries, I always have big, frozen bags of them. When adding your items to the blender, start with the frozen foods at the bottom and then work your way up by smashing in your greens last.
On the next few pages you’ll see some amazing recipes to help you get your daily nutrition. Smoothies aren’t just for breakfast! You can also add healthy fats too, like avocados, coconut water, coconut milk, nut butters, soaked nuts, seeds, and nut milks. Remember, these fats help absorb the vitamin K in greens.
So many healthy additives boost your health. Here are a few suggestions, but there are literally hundreds of them. Try a few with any of these smoothie recipes to find which blends are your favorites. Then you can create your own recipes. Have fun with it!
Additives Benefits
aloe vera antioxidants, enzymes, anti-inflammatory agents, vitamins A, B’s, C & E
almond milk boosts immune system, supports healthy bones & muscles, promotes healthy skin
bee pollen boosts metabolism, improves immune function, & helps hormonal imbalances
cacao powder or nibs anti oxidants, magnesium, potassium, fiber, flavonoids, calcium absorption
chia seeds protein, iron, calcium, fiber, potassium, antioxidants, omega 3 & 6
cinnamon antioxidants, boosts energy, anti-inflammatory, aids in digestion
coconut oil or milk good source of fat, balances blood sugar, anti- viral properties, improves energy
collagen supports bone & joint health, builds muscle, promotes strong hair & nails
flax seeds omega-3, B vitamins, magnesium, potassium, manganese, phosphorus, and iron
hemp hearts & seeds iron, vitamin E, manganese, magnesium, B- vitamins, zinc
maca root powder increases fertility, supports hormone production, rich in vitamin C, boosts energy
moringa leaf/root antioxidants, detoxes, vitamins A & C, calcium, potassium, protein
matcha powder antioxidants, vitamin C, selenium, chromium, zinc and magnesium
mushroom powder bountiful benefits with each type of mushroom
nut butters many varieties and benefits
*protein powder depending on the brand it can have an array of benefits (or not)
seaweed/kelp powder varies: iodine, antioxidants, chlorophyll, vitamins A & C
turmeric antioxidants, anti-inflammatory agents, strengthens immune system
*Read labels carefully. Protein powder can have added sugar or other sneaky additives.
Try these delicious green smoothies!
Ingredients:
- ¼ cup blueberries, frozen
- 6 medium strawberries, frozen
- 1 medium banana
- 3-4 cups dark leafy greens
- 1 ¼ almond milk or chilled water or enough to cover
- Optional: 2 tsp chia seeds, 2 tsp cacao powder, or 2 tsp moringa root powder
Serves 2/Prep 5–10 min
Ingredients:
- ½ cup cucumber, frozen & diced
- 1 ripe kiwi, diced (skin on OK)
- 1 ½ cups spinach
- 2 tbsp fresh mint
- 1 ½ tsp or one inch cube fresh ginger
- juice from ½ lime
- 1 cup chilled water or enough to cover
Ingredients:
- 1 cup pineapple chunks, frozen
- 1 medium sliced banana
- 2 ½ cups spinach or kale
- 1 cup full fat or light coconut milk
- 1 cup chilled water
- juice from ½ lime
- 1 tsp vanilla extract
I hope you can get in your greens daily. It’s a great way to get in a lot of your nutrients you need for the day and green smoothies are such a delicious way to do it!
As always, thanks for reading!
Adrienne 😉
p.s. You can get a lot of these smoothie recipes in my cookbook Nourish Your Way to Health.
