In an effort to simplify and demystify the ever-popular Green Smoothie, today I am sharing my simple formula to The Perfect Green Smoothie! This simple approach works every time. I promise. The nice thing about this formula is the long list of possible flavor combinations and the ability to completely customize your green smoothie to what you have on hand and what you like best.
I like to think of my green smoothies as a chance to add some extra nourishing goodies into my day. Nutrients, vitamins and minerals, fiber, healthy fats or protein – the Green Smoothie is a great vehicle. The wonderful thing about any smoothie is, depending on the ingredients you choose, you can create a quick and simple on-the-go snack or if you choose to add more protein and healthy fats, you can create a more complete meal.
The Perfect Green Smoothie Formula
Go Green Gradually: If adding greens to your smoothies is a new thing for you, start with fresh baby spinach or other baby greens and work your way up to heartier, more intense flavored greens. You might also considering starting with 1/2 to 1 cup and working your way up to larger amounts. I would say I generally use 2-3 loosely packed cups of greens per smoothie. I usually don’t measure, I just grab two massive handfuls and throw them in the blender.
On the rare occasion when I really want to give my digestion a break and I am looking for a milder flavor, I will opt for steaming my greens first, this is especially wonderful for more intense and hearty flavored greens, like kale or chard.
Go with whatever greens you like best and you can totally mix and match, blending multiple greens in your smoothie.
If you don’t have a high speed blender, like a Vitamix or Blendtec, I suggest adding the greens and liquid to your blender first and blending until the leafy chunks are gone. Next add the fruit and any other add-ins.
The sky is the limit when it comes to choosing your liquid in a smoothie. I find non-dairy milks provide a nice creamy and rich texture and often times extra protein and other valuable nutrients. Fruit juice is great with or in place of fruit, as a sweetness to offset the greens. Finally, if you add a lot of greens, fruits and other stuff to your smoothies, you can even simply opt for water.
As you guys already know, I prefer to make my own homemade nut milks whenever possible, almond or cashew milk being my favorites. Unfortunately, I know this isn’t always an option for some of you. I also personally don’t always have this luxury when I am traveling or when I am having an exceptionally busy week.
Silk brand non-dairy milks are my go-to option for non-dairy milks when I cannot make my own, their unsweetened Almondmilk and unsweetened Cashewmilk being my favorites. They are a wonderful choice for smoothies vs the alternatives. Dairy milk has more calories and does not add flavor. Juice can add sugar and calories without protein. Water/Ice does not enhance flavor, texture, or protein of your smoothies.
I like that I can trust Silk’s products to be plant-based, certified non-gmo, they are free of artificial flavors, colors and preservatives and responsibly produced.
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Green smoothies are great on their own, but depending on the greens you choose, it may taste a bit harsh without some sweet stuff. I find adding a little fruit brings a nice sweetness and it’s great for texture, too. Berries are a really nice option, as they are low in sugar.
Any blend of fruits will be great. Have fun creating.
I personally always recommend adding a small amount of “creamy fruit” regardless of your blend, banana, 1/4 to 1/2 of an avocado, mango, peach or pear. These fruits create that nice creamy, smooth texture we love providing that signature rich texture of a smoothie. I also find a handful of soaked cashews to create a nice creamy texture and it provides extra protein and healthy fat.
Skip the Ice:
Frozen fruit is a great way to chill the smoothie. I always keep unpeeled bananas in the freezer for smoothies. Mango, berries, grapes and pineapple are also great options for keeping your smoothies chilly. You can also fill an ice cube tray with your liquid options, non-dairy milk, juice, etc. Many times after I use the cream from a can of coconut cream for my whipped coconut cream topping, so I will take the remaining coconut water and pour it into an ice cube tray and use this later for smoothies.
When I am making my smoothie a complete meal rather than a snack, I opt for a healthy fat, to keep me full longer.
Superfoods and additional flavors are optional, but they are a tasty and nourishing way to offer a nutritional boost. The measurements depend on the ingredient and your personal preferences.
Take It Easy:
You don’t want to over blend your smoothie. Don’t walk away and let your blender go for several minutes, over blending can cause oxidation and nutrient loss.
Below is one of my favorite, simple go-to green smoothies. I make this when I am looking for a more complete meal, something that will keep me full and satiated, while still getting adding some healthy green stuff to my day and the tummy soothing ginger. It’s sweet, but not too sweet and it’s got the nicest hint of spicy goodness from the ginger.
[print_this]Creamy Ginger Green Smoothie
makes 1 large or 2 small servings
- 2 cups Silk Unsweetened Vanilla Almondmilk or other non-dairy milk of your choice
- 3 cups baby spinach
- 1-inch piece of ginger, peeled and roughly chopped
- 1 medium-sized frozen banana
- 1/2 small avocodo, pit removed
- 2-3 Medjool dates, pits removed
- 2 scoops hemp protein powder or other protein powder of your choice (optional)
Add all ingredients into a high speed blender and blend until thick and creamy. Add ice if you’d like to chill more.
You can skip altogether or add more or less dates to your desired level of sweetness or opt for your favorite sweetener.
Hemp protein is optional, I like this when I am making my smoothie a meal. You can opt for your own choice or protein of leave it out[/print_this]
This conversation is sponsored by Silk. The opinions and text are all mine.
Hey Beth. I just hopped on the green smoothie train this week (yes, I’m late to the party but green drinks just creeped me out plus I rather like veggies so I’ve always preferred to eat a giant bowl over drinking) as a means of jump-starting bikini season with a smoothie cleanse.
This formula is awesome and I will definitely use it. I felt lost this week trying to switch up the greens and other ingredients to avoid overloading my body with the same ingredients, but this graphic makes it super easy.
Thanks for posting this!
This looks delicious! Thank you for all the possible variations! I can’t wait to go shopping for ingredients tomorrow and finally open (and use!) the blender I as given for Christmas.
I get so caught up in trying to escape my unhappy marriage, protect my two young daughters from my awful husband, while freelance writing and editing near constantly to pay the bills. My health is horrible- I was born 4 months premature with mild cerebral palsy over three decades ago, which is the main reason for my weakened immune system and fatigue. I was also misdiagnosed with a rare nerve disorder three years ago, and underwent a massive, failed and flawed brain surgery. Last October I learned I had been misdiagnosed, and never should have undergone the surgery that still causes me constant pain.
I need to make time and have the energy to fight the neurosurgeon who messed around with my brain and then sent me to a pill mill in the attempt to get me to leave him alone. I have to file a complaint with my state’s medical board as the first step for a medical malpractice or misdiagnosis suit. I simply don’t have the energy. My eldest hates how much time I am on the computer, always working, but my disability money does not cover all the monthly bills. I hope improving my diet will help my physical energy so that I can play with my girls, get back to cooking healthy meals for us and be more productive while working and writing to the medical board. Thank you, and sorry to vent!
Okay, this is probably a ridiculous question that those who have way more knowledge than me will cringe at, but can you halve the recipe? My boyfriend would rather starve than drink one so a serving size of two is too much. I know some recipes cannot be doubled or halved, so i am just making sure. And btw, this is a fantastic amount of information, thanks. Deb
It can totally be halved. Just an FYI it is two small servings.
I will be totally honest, if I am having a green smoothie for a meal on it’s own, I will make this and make it one massive serving for just me (a lot of times instead taking it down to 1.5 cups of liquid and generally leaving everything else the same). Hope that helps. I have a hubby that also doesn’t love the green smoothie thing!
Love these ratios! I can never quite make a smoothie with a set serving size. I usually eyeball it at one and a half. Can’t wait to try these numbers!
Yeh!! Hope it helps and I am glad you like, it’s definitely a good starting place and then you can tweak to what you like best 😉
Hi There! I just wanted to ask an Ovo Lacto Vegetarian question, I know this is vegan but wanted to include yogurt in my smoothie. Can you give me an idea of how I add this and what I take away? I know it’s a protein but I think it may also take the place of some liquid? I use whole milk plain organic (goat when I can get it) yogurt.
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OMG! This is amazing! I have only just discovered your pin/website. I just tried a few different ingredients as per your suggestions, and it is DIVINE! So darn easy!! Thank you x
Can you give me any nutritional information on these … I know the variables are different .. Just a guess … I’ve been looking for something lime this .. I love it … Thanks so much!!
Hi can you tell me how much of the extra optional healthy fats, sweetener, superfoods, etc. needs to be put in for boosting? It doesn’t say. I know if you put to much of Stevia into anything or will leave a horrible after taste.
hello i have plm that i have high chol gor my healthy and i should fo it now save my life frisy place and i habe do it now b4too late gotta thank u so much have a great week smile