A basic green smoothie recipe could be your first step to a healthy body. The idea is not to overthink this first step, a basic green juice formula is a good start and you will change it according to your taste later on. Maybe even by the second day, you will be adding your favorite fruit, changing portions and switching vegetables. There is no rule here, experiment and create your very own special green smoothie recipe (and share it), here is just the starting point to get you going.
Ask 10 different people and you may get 10 different responses to the following question. “What is the definition of a smoothie?” Health gurus and other smoothie enthusiasts are not any clearer on exactly what is required for a beverage to be called a smoothie. Some say for the smoothie label, a drink has to have ice and milk. Others replace milk with low-fat yogurt or some other dairy product. Still others opt out of milk entirely, and use water as a liquid base.
Generally speaking, a smoothie is much thicker and has a much heavier consistency than if you were to make a fresh juice. Smoothies are usually made in a blender and not a juicer, and will be chilled most of the time. The consistency is that of a thick milkshake. However, a milkshake requires ice cream, which you will not find in a healthy smoothie.
If you check a dictionary you will find that a smoothie is defined as “A person who has a winningly polished manner.” The second definition found at Dictionary.com is more of what we are looking for, “A thick beverage of fruit puréed in a blender with ice and milk, yogurt or juice.” If you stick to that definition you see that the actual ingredients of a smoothie are up to you.
In almost every case, smoothies are made with fruits and vegetables as a healthy beverage, and not things like refined sugar and ice cream, which would constitute an unhealthy desert drink.
If you stick to mostly fruits in your basic green smoothie recipes you may find it difficult to lose weight, and you may even gain weight. Replacing most of the fruits with healthy leafy greens and the occasional green fruit is what makes green smoothies so powerfully healthy.
Basic Green Smoothie Juice Recipe
Focus on at least 60% or 75% vegetables in your green smoothie recipes. This will provide a lot of healthy nutrients and minerals, without putting too many calories, carbs, and too much natural sugar into your body.
If you need help getting started, check out this basic green smoothie formula.
- 1 to 2 cups of liquid
- 2 tablespoons of binder
- 1 or 2 handfuls of frozen fruit
- 4 to 6 ice cubes
- 2 – 4 tablespoons of protein powder
- 1 soft fruit
- Green vegetables like kale, spinach, celery, arugula, collard greens and cabbage, bok choy and beet greens, chard and dandelion greens, to name a few.
- Healthy sweeteners and oils are optional.
Expect 2 to 3 smoothies of 16 ounces each with the above basic recipe. You can review the green smoothie health benefits of adding kale to your smoothie.
Your liquid could be milk, nondairy milk like almond milk, coconut milk, coconut water, green tea or water. Binder is anything that gives your smoothie a thicker consistency and holds it together, like ground flaxseed, nut butter or raw almonds. Protein powders are available with peas, hemp, sprouted brown rice or a blend of all 3 as the protein base. Bananas or avocados qualify as a soft fruit.
Add Superfoods to your Green Smoothie Recipe
It is also up to you whether you want to include any “superfoods“. Adding cacao nibs, powdered greens, ground cayenne pepper, pumpkin or chia seeds, cauliflower, ground whole oat bran, baobab, green apples, coconut oil and walnuts can really ratchet up the health-boosting nutrients and minerals you get from your green smoothie.
As promised earlier, now we will take a look at the best greens to add to your smoothie. These are those fruits and vegetables which deliver significant health benefits because of the vitamins and minerals they contain.