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How to MAKE Healthy Series: Green Smoothies

Learn effective, quick and easy ways to MAKE Healthy foods

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Perfect Green Smoothie Recipe

Recipe​

Servings: 2 glasses

Perfect Green Smoothie

This tropical treat has the perfect fruit-to-veggie ratio, which makes it a great beginner-friendly green smoothie. The spinach has a mild taste and is packed with over 20 different nutrients, vitamins, minerals, antioxidants and high-quality amino acids. It’s rawesome stuff!

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INGREDIENTS​

  • 2 cups spinach

  • 2 cups water

  • 1 cup mango

  • 1 cup pineapple

  • 2 bananas (Use at least one frozen fruit to chill your smoothie. We often use frozen mangos and bananas our green smoothies.)

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INSTRUCTIONS

  • Tightly pack 2 cups of leafy greens in a measuring cup and then toss into a blender.

  • Add water and blend together until all leafy chunks are gone.

  • Add mango, pineapple and bananas and blend again until smooth.

  • Pour into a mason jar (or cute cup of your choice).​

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Source: 100 days of real food

Green Smoothies

Easy 3 Ingredients for a Green Smoothie

  • The basic smoothie recipe only has three ingredients — so easy! You just combine your favorite leafy green vegetable, fresh or frozen fruit, and a liquid (to help it blend). 

  • You can also include other healthy ingredients such as chia seeds, coconut oil, peanut or almond butter, hemp seeds, flax, cocoa (for a chocolate smoothie), cinnamon, acai powder, or even protein powder in your smoothie for extra benefits or flavor.

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1) Leafy Greens

  • Almost all leafy green vegetables (that are not lettuce) are perfect smoothie ingredients. I love pulling mine from the garden or grabbing in-season vegetables at the farmer’s market. You can use a single ingredient, or combine more than one leafy green veggie; just make sure it equals two cups.

  • Spinach, which is what this recipe calls for, is probably the most popular leafy green for smoothies. Mainly because it’s inexpensive, freezes easily, and has a mild taste. 

  • Kale is also commonly found in smoothies, some might think it has a bitter taste, but it’s definitely one of the healthiest options.

  • Besides spinach and kale, you can also add bok choy, swiss chard, collards (also known as collard greens), and even dandelion greens! 

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2) Fresh or Frozen Fruit

  • This is where you get the most of your sweetener and flavor, so it’s important to use fruit that you like. Just like with the greens, almost anything goes when it comes to adding fruit to your smoothie — and you can use any combination, as long as it equals 3 cups.

  • If you’re making the green smoothie recipe below you’ll need a cup of mango, a cup of pineapple, and two bananas. 

  • Tip: Use frozen fruit to make a cold smoothie. You can freeze one of the bananas, and/or use frozen mango instead of fresh. To save time and money, you can also make green smoothies with fruit that is only frozen.

  • For a sweeter smoothie, use ripe (or even overripe) fruit that has strong flavors such as banana, mango, berries, orange, and pineapple. If you prefer a more “green” taste, stick to milder fruit such as pear, apple, and avocado.

  • Of course, that all depends on your own preferences and taste; you may need to experiment with different combinations to get it just right.

  • Frozen strawberries

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3) Water or Other Liquid

  • Last, but definitely not least, is water. You can use plain water, or try coconut water, coconut milk, almond milk, or any other liquid base of your choice.

  • Like with the other green smoothie ingredients, you can also use a combination of liquids as long as it totals two cups.

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Source: 100 days of real food

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