So now that we know the health benefits of green smoothies, how do I make the perfect one…and what should I expect in the perfect one.
The perfect green smoothie is the perfect blended of your favorite fresh fruits and dark leafy greens…blended with the perfect textures and with no bitter flavors….giving you not only great flavor, but also optimal nutrients every time.
And making the perfect green smoothie is more of a method instead of an actual recipe….but let’s first talk about the ingredients….or perhaps a ratio—60% fruits to 40% leafy greens.
There are hundreds of types of greens out there–try any of them and mix things up to find flavor combinations you like. , any kind of green will work…All greens have nutrients and anti-nutrients…rotate your greens regularly….be cognizant of flavor when choosing your greens. Spinach will have a milder flavor, so you can get away with using quite a lot without running into taste issues; arugula, on the other hand, is quite spicy, so you might want to add in some other stronger flavors to balance that out…
- collard greens
- fresh herbs—such as cilantro, basil, parsley and mint
- green cabbage
- pea shoots
- Swiss chard
- mixture of any of the above
Fruit gives your green smoothies extra nutrition, texture and flavor…not to mention the fact that adding fruit keeps your green smoothie from tasting like a smooshed-up blended salad.
Adding fruit to your your smoothie also means that you won’t need to add any artificial sweeteners, honey, agave nectar, or processed sugars…because fruit is naturally sweet.
Bananas or avocados are the secret to making perfectly sweet and creamy weapon smoothies….they also help bind together the rest of the ingredients…bananas are also sweeter than most other fruit. Bananas are especially good if you have peeled and frozen them first.
Ice can be hard on your blender and will dilute your smoothie’s flavor.
You can either chop and freeze your own ripe fruit or berries, or buy the the packaged stuff…and by the way I just discovered that you can freeze your wilting package of greens by simply sticking it in your freezer…learn something new every day, right?
Use about 1C fruit per serving…about twice as much fruit as you have in liquid or greens—preferably frozen fruit because you never want to add ice to your smoothie.
Fruits that you might consider include…
- pitted dates
Obviously if you’re gonna make a green smoothie, or any smoothie, you will need some sort of liquid. You can try whatever liquid you like, but you might want to avoid sweetened liquids because the fruit will add enough sweetness on its own.
Use anywhere from 1/2C to 1C per serving.
A few options include…
buttermilk—not so sure about this, but great for making pancakes or biscuits…might have to try it
- coconut water
- cold brew coffee
- cold brewed tea—especially mint tea or green tea
- nondairy milks—such as unsweetened almond milk or coconut milk
“plain old water”
Now that we’ve talked about the three basic ingredients of a perfect smoothie—the greens, the fruit, and the liquid—let’s explore other optional ingredients and a few recipes for the different health benefits that green smoothies are helpful for.
Many of these ingredients will be for helping the smoothies taste better…others will be for getting additional health benefits…while some will do both.
- Bee pollen
- Coconut oil
- Cucumbers…cucumber have a high nutrition content, as well as a high water content…and the green peel is excellent for you
- Fresh herbs—such as basil, cilantro, and thyme
- Gelatin powder
- Himalayan salt
- Maca powder
- Nuts—such as raw almonds or raw walnuts
- Oats that have been soaked in water overnight, or at least for ten minutes
- Oils—such as flax oil
- Seeds—such as flax seeds, chia seeds, hemp seeds
- Superfood powders—such as cacao, maca, and acai powder
- Spices—such as ginger, cinnamon, cardamom, turmeric, cayenne, chili powder, or some combination of these
- Unsweetened protein powder
- Vitamin C powder
So by now, you have probably realized the countless ways to make green smoothies, not to mention smoothies in general…I sure have, especially after studying probabilities in order to take my GMAT in three weeks…
But don’t worry…in the next post we will be talking about how to make your green smoothie…and then looking at various smoothies that you might want to try, based on the specific health benefit you are considering at the given moment.