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Healthy Green Smoothies

Smoothies: 

Smoothies are a great way to make healthy meals in a rush. For most people this is convenient way of having a nutritious breakfast without spending much time preparing food. Smoothies can also be great way of adding fruits and vegetables in a less expensive way. Not a big fan of veggies? Use the strong taste of some fruits like bannas and berries to hide the taste of those scary veggies like broccoli. 

How to make Smoothies: 

Before you get started, lets go over some ground rules. Once you follow these, you can make a limit less variations of smoothies on your own. 

  1. Make your own: store bought smoothies are not made of high quality ingredients and most likely have added sugar. 

  2. portion control: Don't add 6 servings of fruits all in one smoothie. For one, your body can only absorb so much, so trying to get your daily requirement all in one does not work. It just adds a lot of calories. 

  3. Use either fresh in season produce or frozen produce. Do not use canned products, dried products or any other processed form. Frozen fruits and vegetables are a great way of adding high quality produce for cheap. 

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Now that you are ready, lets breakdown smoothies. Smoothies should have a healthy source of carbs, protein and fats. This is also a great time to add healthy micronutrients and fats. 

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Below are some examples of each category. Mix and match whatever you like, as long as you include one from each category. For the liquid portion, you can use water, coconut water, milk or a milk substitute like soy milk.  Add all ingredients (except oats if using) to a blender, mix till smooth, pour and enjoy. If using oats, simply pour the smoothie on top of the oats, let stand for few minutes and enjoy. 

Carbs:

  • 1 -2 cups of any fruits such as frozen berries, bananas, peaches, apples.

  • 1-2 pitted dates

  • 1/3 cup instant or rolled oats added to the cup and not blender (let it soak the smoothie for 10-15 minutes) 

Proteins:

  • 2 tbs peanut butter.

  • 3 tbs hemp seeds

  • half cup plain greek yogurt

Fats: 

  • 2 tbs peanut butter

  • 1 avocado

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Extras: 

  • 2 tbs of flaxseed 

  • small amount of grated ginger

  • coconut flakes (for garnish or in the smoothie). 

  • Handful of veggies like carrots, broccoli, spinach. If you have a strong blender, small raw beets. 

Sample Smoothie recipes: 

  1. One cup coconut water.

  2. handful frozen berry mix

  3. one ripe banana

  4. handful frozen broccoli

  5. 3 tbs peanut butter

  6. 1 tsb coco power (no sugar added)

  7. add extra tap water for desired consistency. 

  1. One cup coconut water.

  2. handful frozen berry mix

  3. one ripe banana

  4. handful frozen broccoli

  5. 3 tbs peanut butter

  6. 1 tsb coco power (no sugar added)

  7. add extra tap water for desired consistency. 

  1. One cup unsweetened soy milk​

  2. handful frozen peach or pineapple

  3. One ripe banana

  4. 3 tbs hemp seed protein powder

  5. few fresh spinach leafs

  6. 2 tbs flaxseeds

  7. add water to desired consistency

  1. One cup whole milk.

  2. handful frozen peach

  3. one ripe banana

  4. few leafs of spinach

  5. half cup plain greek yogurt

  6. 2 tbs chia seeds

  7. add extra tap water for desired consistency. 

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