Smoothies are an easy way to ensure
you are getting your daily vitamins and nutrients. In just a matter of
minutes you can have a daily dose of fruits and vegetables whether you are 5
months old or 105 years old. Let your taste and desire for good nutrition
determine the best green smoothie recipe for you.
To some, green smoothies may be a bit
intimidating. I mean, the drink is green after all. No worries, green is a
natural and pretty color. Only when people associate green with healthy and
icky does it get a bad rap, otherwise it is just another pretty color of drink, like
pink, purple, blue or white—all can be natural colors for smoothies.
When I began making green smoothies
for my family, I started with only a few leaves of spinach and added my normal amount
of fruit. There was no change in taste. I began adding more greens and equal
fruits. I had a thought, if I could add greens I could add other vegetables.
This is not rocket science and could not believe I had not thought of this
sooner (think V-8).
I began adding carrots and even
sprouts to my fruit smoothies. As for the sprouts, make sure you have a
super-powered blender (think Blendtec or Vitamix) to blend them up smooth, or
lots of sweet fruits to mask the powerful taste of some sprouts. If your family
is not used to the taste of fresh sprouts you will get some instant feedback
about the taste.
Today our greens smoothies are little
fruit and mostly veggies and our ice cream is green too. There is nothing
sweeter to a mom’s heart than to hear her children ask for Green Ice Cream
after dinner. Ice Cream made in our High-Powered Blender with all natural
ingredients, including lots of spinach to make it a beautiful green. But I
might add, this did not happen over night in our family. It took some time of
me slowly incorporating and teaching my family the benefits of good nutrition.
Green smoothies should not be scary
at all. They are quite simple and nearly impossible to mess up. So simple your
children could make them and even shop for their own special green leafy
veggies to go in their smoothie. If your green smoothie tastes ‘too green’,
then add more bananas or other sweet fruit or natural sweetener, such as orange
juice concentrate or honey.
To begin with there are only a few
ingredients you must have on hand when preparing your green smoothie.
·
Leafy greens
·
Liquid (water or fruit juice)
·
Fruits
What you add to this determines the
taste and nutrition level. For your first green smoothie, I recommend that you
just start by adding a few greens to your favorite fruit smoothie. Once you
break the ice you will be ready to experiment with different recipes.
The following chart gives you an idea
of how to create a green smoothie to your liking and skill level (I am sure you
didn’t know smoothie making is a skill).
Tasty Green Smoothie = Green Leafy
Veggie + Liquid (H2O) + Fruit + Spices
Just use the table below to mix and
match whatever you have in your kitchen to make your first green smoothie.
Beginner
·
Green: Spinach
·
Liquid (use one) : Fruit
juice; Water + 100% OJ concentrate
·
Fruit (use one or both):
Bananas; Blueberries
Intermediate
·
Green (use one or both)
Spinach; Kale
·
Liquid (use one): Water; Fruit
juice
·
Fruit (use one or more):
Bananas; Blueberries; Apples; Grapes; Dates
Advanced
·
Green (use one or more):
Spinach; Kale; Bok choy; Collard greens; Cabbage
greens; Swiss Chard; Beet Greens
·
Liquid (use one): Water; Fruit
Juice; Apple Cider; Pineapple Juice; etc.
·
Fruits/veggies/spices (use one or
more): Carrots; Beets (top & root); Lemon & Ginger
root; Pumpkin; Cinnamon; Herbs (mint); Tomatoes
Green Details …
Spinach is
a mild and sweet green (as far as greens go) and is easy to mask in taste. It
is a good source of dietary fiber, protein, and Vitamins A, K, C and E.
Kale can
be a bitter green but is labeled a cancer-fighting super-food. Make it a
staple in your house.
Collards have
more of a ‘green taste’, but are a healthy green nonetheless. They have the
ability to lower cholesterol and contain cancer-preventative properties.
Blender Considerations …
Your green smoothie experience will vary based on the type of blender you are using. For instance, if you are using a hand blender or small … low power blender like the Magic Bullet … be prepared for small bits of spinach leaves to be left un-blended in the smoothie.
Your green smoothie experience will vary based on the type of blender you are using. For instance, if you are using a hand blender or small … low power blender like the Magic Bullet … be prepared for small bits of spinach leaves to be left un-blended in the smoothie.
There is a significant difference in
the silky smooth texture produced by a professional grade blender versus the
chunky lumpy texture of the cheaper lower speed machines. The super high blade
speeds produced by top end blenders literally explode the food into small bits
versus cutting the food with razor sharp blades. One machine can’t be compared
to the other, so if you get the opportunity to test one out do take advantage,
especially if you are on the fence about upgrading to one of the more expensive
blenders.
