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 will 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. Blending also makes the ingredients more digestible and bioavailable since all the “chewing” is basically done for you.
I’ve found that my greens intake in particular went up dramatically with green smoothies. Before that I relied heavily on salads which are also excellent Gratitude Salad & Glowing Green Salad w/ Peppery Dandelion Dressing, pressed vegetables juices, and fruit smoothies for my produce intake. But how wonderful that I could have all three in one delicious and convenient drink!
There are lots 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 all 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 and making me feel satisfied longer while controlling blood sugar spikes. I used to believe in the adage “an apple a day keeps the doctor away”. Now I believe that “a green smoothie a day keeps the doctor away”.
I also include a healthy fat in my smoothies which helps keep me on an even keel while improving my cognition. I find that my mind just works better with a little fat, albeit natural whole plant fats. For this recipe, I prefer coconut milk (a mixture of fresh coconut meat and coconut water) but you can also use canned coconut milk or any other nut milk you wish. You can even substitute this with some avocado as well. There are loads of variations on this recipe so feel free to experiment and customize it to suit your taste and needs.
Making Green Smoothies
The secret to making a delicious green smoothie is in balancing the main ingredients to that your green smoothie will be satisfying, tasty, and keep you going until your next meal. At first you might opt for sweeter green smoothies with more fruit until you get used to them. Later you may find yourself adding more greens and even greens you wouldn’t normally like. When mixed with enough fruit or other good tasting ingredients, just about any green vegetable can work.
For my personal taste, I mix about equal amounts of fruits and veggies and combine with a third equal amount of either coconut milk or nut milk. This keeps it tasty enough and does the job I want it to. 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 that it’s become less tempting, you may want to adjust the ingredients or change them out. Sometimes simply adding a little more fruit or changing the base liquid does the trick. Don’t get me wrong the more greens you consume the better. But it’s better to keep your green smoothies flowing than to scale back due to not enough sweetness or lack of appeal. The extremely healthy ingredients and convenience of having a meal replacement in a glass make it a worthwhile addition. Only you know where your tipping scale is. Over time your taste buds will change, and before you know it you’ll be your own green smoothie expert and creating numerous recipes.
This particular green smoothie is a favorite of mine. It was developed several years ago after a lot of versions crossed my path. At first my green smoothies contained no fat but over time I realized I felt better adding a little coconut milk or nut milk into the mix. Later I added the matcha tea for its gentle pick-me-up qualities and for extra antioxidants. I do really well with matcha unlike other caffeinated teas. I love the color and depth it imparts to beverages like my Iced Matcha Green Tea Latte, and it’s wonderful in this lush and creamy green smoothie; a super nourishing addition to any diet. I hope you’ll take a walk on the green side and make green smoothies your healthy addiction too.
This recipe is dairy/nut/gluten-free, and serves 2 – 4 persons.
Matcha Green Smoothie
Good matcha powder will 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.
The drink is best consumed immediately after blending.
If using fresh lime peel, cleanse thoroughly before adding.
- 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. This may take a minute of two.
- Serve immediately or store refrigerated up to 3 days.
- Yields about 3 1/2 cups.