Drinking smoothies is a great way to stay, or get healthy.
Green smoothies are a fresh, fast, and easy way to make sure you are packing your day full of nutritious fruits and vegetables. However, if not done correctly you can have a smoothie that is lacking important nutrients or tastes just plain awful!
Sometimes it’s hard to stray from what you love but there are so many other delicious ingredients that we forget about!
Follow these tips to create the perfect green smoothie every time.
The 5 Important Building Blocks of a Healthy Green Smoothie
1. Leafy Greens
Leafy greens are the foundation of every green smoothie and where they get their green color. Every smoothie should have at least 1-2 cups of leafy greens. I recommend rotating your greens from week to week to make sure that you are reaping the benefits of all of the different greens and preventing alkaloid build-up. If you are just starting out, try spinach because it tends to have the least flavor. As you get more comfortable, add in other greens such as kale, collard greens, Swiss chard, etc.
2. Fruit
Fresh fruit not only provides other healthy nutrients but also adds a bit of a naturally sweet flavor. Remember, healthy food only works if you actually eat it so it’s important that you enjoy your green smoothie! Each smoothie should have ½-1 piece/serving of fruit. Opt for lower glycemic and higher flavor fruits like berries and apples.
3. Liquid
The amount and type of liquid that you use is based on how thick you want your smoothie as well as how you want it to taste. Although fruit juices may seem like a good way to add flavor and vitamins, it is also a good way to add a lot of extra sugar. I would avoid using fruit juice whenever possible. Instead, opt for water, green tea, or milk (dairy or non-dairy). I start with 1 cup per smoothie and then gradually add more if I need to thin the smoothie out a bit.
4. Protein
Adding protein to your green smoothie will make it a complete and balanced meal replacement, keep you satisfied longer and lower the smoothie’s impact on your blood sugar. My favorite proteins are Greek yogurt, protein powder, nuts, and hemp hearts.
5. Fat
Fat is the most often forgotten ingredient in a green smoothie. Typically we try to avoid it to keep the smoothie low in calories. However, fat needs to be present in order to absorb the fat-soluble vitamins (Vitamins A, D, E, and K). So if your smoothie is fat-free you may be letting some important nutrients slip through your fingers. Oftentimes fat and protein come together (i.e. nuts, yogurt, etc.) but some other great options are coconut oil, avocado, chia seeds, and nut butter. Shoot for about 1tsp per smoothie.
As long as you make sure the 5 ingredients are included, you can experiment with your favorite fresh ingredients.