Green Smoothie 101

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Ahh, I wouldn’t be a holistic health coach if I didn’t write the ubiquitous green smoothie post! 

I’m going to try something a little different here, and not post a single recipe, but a recipe template. Hopefully it will inspire you in your green smoothie adventures.  The fun thing about smoothies is the potential for variety is endless, and only limited to your imagination (and what’s available to you.)Green Smoothie 101

Green smoothies are an easy way to increase your raw veggie intake.  You can easily add your favorite superfood powders to smoothies, making them super-charged health boosters!  I recommend green smoothies especially in the spring and summer months, when it is natural to cleanse and eat more raw.  They can also be consumed year-round as part of a balanced diet.  Another big-time perk of the green smoothie, is that most kids love them! 

To take any kind of mystery out of the process, I’m laying out the basic formula here:

VEGGIES + FRUIT + LIQUID + FAT + SUPERFOOD = GREEN SMOOTHIE LOVE

If you don’t already have a kick-ass blender like a vitamix or a blendtec, I highly recommend you start saving your pennies for one.  All blenders are not created equal. I personally bought my first vitamix used on eBay for $250.  They are serious machines!  My already used one lasted 7 years, and it still works. It’s just a little quirky.  Plus, my new one is red and sexy. I could wax poetic about my blender all day, but I’ll spare you.  By all means, use what ever blender you’ve got.  It’s all good. 

A proper green smoothie consists of a balance of fruits and vegetables.  People commonly put too much fruit in their smoothies, and while it may taste awesome, it’s still a lot of sugar.  Berries are an exception.  My rule of thumb is to only put enough fruit in my smoothie to off-set the semi-bitterness of the veggies.  Choose 3 or 4 veggies and 1 or 2 fruits to put in your smoothie as the base.

THE VEGGIESGreen Smoothie Veggies

Cucumber

Lettuce

Kale

Spinach

Celery

Parsley

Chard

Beet greens

Bok Choy

THE FRUITS

The best fruits to use are those that are local to you and in season.  Easy for me to say since I live in Hawaii, right?  Here’s a list of my favorite tropical fruits that are amazing in smoothies.

BananaGreenSmoothieFruits

Mango

Papaya

Lilikoi (passion fruit)

Coconut Jelly

Soursop

Pineapple

Durian (a very specific flavor that not everyone likes)

Fruits from temperate climates work very well.  The following fruits are both delicious and nutritious.   

Strawberries (Organic is a must)

ApplesGreenSmoothieFruits2

Peaches

Pears

Plums

Nectarines

Blueberries

Blackberries

THE LIQUID

Once you’ve got your base, it’s time to add a liquid.  Depending on the flavor and texture you’re going for, there are many options for your liquid. 

Water.  At first I thought a smoothie wouldn’t possibly taste good with water as the base.  I was wrong!  Ive found that if I’m using bananas, avocados, or another “creamy” kind of fruit, I can easily get away with just adding water. 

Coconut Water.  If you’ve got it, use it.  Coconut water is high in electrolytes and adds a slightly sweet and nutty flavor. 

Juice.  Organic juice is an option.  Careful, though, not to make your smoothie too sweet. 

Hemp or Nut Milk.  If you like a creamier, fuller texture, add hemp, almond, or soy milk to you concoction. 

THE FAT

AvocadoGreenSmoothieavo

Coconut Oil

Hemp Seeds (also great protein)

Nuts (Macnuts or soaked almonds are my favorite)

Nut butter

Flax Oil (high in Omega 3s)

Coconut meat or coconut butter

THE SUPERFOODS

MacaGreen Smoothie superfoods

Moringa Powder

Vitamineral Greens

Spirulina

Gogi Berries

Cacao Powder

Bee Pollen

Shilijit

Flax seed powder

Chia seeds

IMG_1759Have fun exploring the many possibilities of green smoothies.  Please post your favorite recipe below, and share any fabulous ingredients you love that I may have missed.  Here’s to your health!

By Brenna Moore

Holistic Health Coach and Licensed Massage Therapist in Kona, Hawaii

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