Green smoothies are a quick and easy way to pack large amounts of antioxidants through an all-in-one fruit and vegetable combo.
These are the basic Ingredients:
2 cups of greens, raw
+ 1.5 cups of chopped natural frozen fruit (or 1 cup and 1 small piece of fruit)
+ ½ cup of liquid
+ 1 serving healthy fats
+ 1 serving of protein booster
Optional: flavor enhancements, you can also just do either one serving or healthy fats or one of protein, you don’t’ always need both.
How to Get started
Greens, select two or double up on the selection listed below:
Baby kale (1 cup, raw, washed)
Spinach (1 cup, raw, washed
Cucumber (seedless), ½ cup sliced
Beets (cooked), 1/3 cup diced
Fruit (1.5 cups of chopped natural frozen fruit or 1 cup and 1 small piece of fruit)
Select 3 or triple up on the selection listed below:
Apples
Banana (½ piece)
Blackberries
Blueberries
Cantaloupe
Guava
Grapes
Honeydew melon
Kiwi
Mango
Papaya
Passion fruit
Pear
Peach
Pineapple
Raspberries
Strawberries
Watermelon
Protein booster, select one:
2 ounces coconut yogurt (without added inulin or chicory root)
2 ounces non-fat, plain, Greek yogurt
1 Tablespoon peanut or almond butter (if you add this as protein booster, skip adding healthy fats)
10 almonds or walnuts (if you add this as protein booster, skip adding healthy fats)
2 Tablespoons hemp seeds (if you add this as protein booster, skip adding healthy fats)
1 serving whey protein isolate powder, unflavored
1 serving egg whites protein powder
1 serving hemp protein powder
Healthy fats, select one:
1 Tablespoon peanut butter (if not added as protein booster)
1 Tablespoon ground chia, flax or hemp seeds
10 almonds or walnuts (if not added as protein booster)
1/8 slice of avocado
Enhance with superfoods, select one or more (optional):
1 teaspoon turmeric
1 teaspoon cinnamon
1 teaspoon raw cocoa powder
1 tsp spirulina powder
1 tsp acai powder
1 tsp maca powder
Sweeteners (optional):
1 tsp raw honey, pure maple syrup, Stevia or vanilla extract
Blend it with ½ cup (or more, depending on desired consistency) with one serving of these or mix two using ¼ cup each:
Unsweetened coconut milk or water
Unsweetened almond milk (natural, without carrageenan)
Hemp milk
Unsweetened, cold brew green, white or ginger tea
Flavor Combinations Ideas
Kale + mango + banana + pineapple + green tea and coconut milk + hemp seeds
Spinach + strawberries + banana + coconut milk + cinnamon + hemp protein powder + chia seeds
Beets + banana + strawberries + blueberries + coconut yogurt + coconut water + chia seeds + acai powder
Cucumber + kale + pineapple + kiwi + banana + coconut milk + protein powder
Kale + pineapple + mango + ginger + almond milk + lemon juice + turmeric
Kale + dates + banana + hemp seeds + cacao powder + avocado + almond milk
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