The green smoothie is probably one of the greatest food inventions since bread. It’s a wonderful way to incorporate whole plant greens and fruits in one delicious and refreshing drink. Green smoothies can boost your energy levels, keep you satiated for hours, are easy to digest, and contain numerous vitamins, minerals, antioxidants, and phytochemicals which are vital for your overall well-being. I can’t say enough good things about these wonderful drinks and how my life changed once I was introduced to them. If you haven’t tried a green smoothie yet, you’ll be pleasantly surprised at how delicious they are and how great they can make you feel.
The most compelling reason to drink green smoothies is that it helps increase your intake of fruits and vegetables which we never seem to get enough of. In this day and age with all the soil and mineral depletion we need more than the recommended amounts to keep us in the green zone. Blending produce into smoothies also makes the ingredients more bio-available since they are basically pre-digested.
Before I discovered green smoothies I relied heavily on pressed fresh vegetable juices and salads for my greens which are wonderful of course Gratitude Salad & Glowing Green Salad, But having a salad and pressing fresh juices isn’t always convenient. Green smoothies take minutes to prepare and just minutes to enjoy. The taste, ease of preparation, and nutrient feast in each glass made me a huge fan.
There are a lot of debates and valid arguments on both sides about which is better for you; fresh juices or smoothies. Each serves their own purpose and I embrace each for different reasons. For my daily morning routine it came down to the fiber which smoothies contain and pressed juices do not. Fiber not only helps you feel satiated, it also slows down the absorption of naturally occurring fruit sugars. This helps stabilize your blood sugar level for longer periods of time. I basically do both but green smoothies are my morning bright spot for their ease of preparation, satiation and health perks. I used to believe in the adage “an apple a day keeps the doctor away”. Now I believe “a green smoothie a day keeps the doctor away”.
I always make sure to include at least a small amount of fat in my smoothies which not only improves my cognition but adds to the feeling of being satiated. I find that my mind just works better with a little fat in the morning, albeit natural whole plant fats. Adding a little fat also makes a smoothie especially creamy which only adds to the appeal.
For this delicious shake, I used fresh coconut milk made with coconut water and coconut meat, but feel free to use any milk you wish. You can even skip the milk altogether and add a little water, avocado, and extra frozen fruit. There are loads of variations on this recipe so feel free to experiment and customize to your own taste and needs.
Making Green Smoothies
The “secret” to making a delicious green smoothie is in balancing the main ingredients so that your green smoothie will be satisfying and tasty. At first you may opt for sweeter green smoothies with more fruit and less greens until you get used to them. Later you may find yourself adding more greens and even greens you wouldn’t normally use. When mixed with enough fruit and other good tasting ingredients, just about any green vegetable can become palatable in a smoothie. I often add fresh mint leaves or mint essential oil which also helps overcome bitterness and adds great flavor.
For my own personal taste, I use equal amounts of fruits and veggies, and one third coconut milk or nut milk. Sometimes I add one or two tablespoons avocado. Using these amounts makes my smoothie tasty enough for regular. And that’s important. Let’s face it; if a drink doesn’t taste good you won’t drink it very often no matter how healthy it is. If after drinking green smoothies for a while you notice they’re become less tempting, you may need to adjust the amounts of the ingredients or switch them out. The extremely healthy ingredients and convenience of having a fast and easy meal replacement in a glass make green smoothies a very worthwhile pursuit.
For this smoothie I included a hint of matcha which provides a gentle lift and extra antioxidants. Matcha adds beautiful color and great depth to beverages Iced Matcha Green Tea Latte Adding it is purely optional but highly recommended.
This smoothie is super creamy and super nourishing. I hope you take a walk on the green side and give this delicious drink a try. And I hope green smoothies become your new healthy addiction.
This recipe is dairy/nut/gluten-free, and serves 2 – 3 persons.
Matcha Green Smoothie
Good matcha powder should have a vibrant green color which indicates freshness and level of nutrients. It should also have a very fine powdery texture in order to blend properly.
This drink is best consumed immediately after blending.
If using fresh lime peel, cleanse the skin thoroughly before using.
- 1 cup spinach leaves or chopped kale or other dark green leaf of choice
- 1 cup mango or pineapple chunks, fresh or frozen
- small handful of fresh peppermint or spearmint or tarragon or basil
- small handful of fresh cilantro or parsley
- 1 tsp matcha powder
- 3 Tbsp lime juice or a thick slice of fresh lime (with cleaned peel)
- 1 cup fresh coconut milk (1/2 cup coconut meat blended with 1/2 cup coconut water or water) or full-fat canned coconut milk
- 1 cup ice cubes or enough for desired consistency
- stevia or other sweetener of choice to taste
- Add all ingredients to a blender.
- Blend until very smooth.
- Serve immediately.
