Healthy
Smoothie
Recipes
for You!
Basic Steps on How to Make a Delicious Green Smoothie
Smoothies made from fruits and green vegetables are very quick and easy to
make. With creativity and artistic strategy, you can even make thick, creamy
smoothies with your blender, a sharp knife and a chopping board. When you start
off with the right basic steps, you can eventually make your own creations and
smoothie recipes.
Add a liquid – necessary to aid your blender in
mixing up your ingredients. The right amount of
water you add will greatly affect the outcome of
your smoothie: the less water you use, the thicker
your smoothie will become. You can use 4-6
ounces of filtered water, depending on the type of
blender you use. Aside from filtered water, you can
also make use of coconut water (gives your
smoothie a tropical taste), fruit juices (from freshly
squeezed fruits), and almond milk as your liquid
base.
Add your base fruit – makes your smoothie
creamy with smooth texture. You may use creamy
fruits like banana, mango, peach, pear or apple,
papaya, and durian. Watery fruits like water mellon
are avoided as base fruits, but may be added in
small quantities to flavor smoothies.
Adding flavors – fruits which add flavor like berries, citrus fruits, pineapple,
or ones that have a strong flavor. You may also combine flavor fruits with
your base fruits such as banana and strawberry, mango and pineapple and
so on. Vanilla bean, clove, cinnamon and even cayenne pepper may also
be added to complement fruit flavors.
Add Greens – provides overall nutrition and optimum health. Greens taste
bitter when eaten alone but when added to base fruits and flavor fruits,
fruits mask out the taste of the greens. If you are in a hurry and do not
have time to shop, wash and cut organic green vegetables, this is an
excellent affordable organic substitute.
Blend fruits and greens – for 30-60 seconds or until all fruits and greens
are mixed up well and your smoothie turns bright or dark green. Caution not
to over-blend your smoothie as this will lessen the nutrient content and
increase oxidation.
Additives – protein powders, green powders, superfoods, omega-3s, and
sweeteners are some extras which you may add to your smoothie. These
will add more nutrients with extra protein, vitamins and superfoods. When
you want to sweeten your smoothie, you can use sweet fruits or stevia
rather than using table sugar or dangerous artificial sweeteners such as
nutrasweet or splenda.
Whenever possible, use fresh ORGANIC ingredients in all smoothies!
Green Zest
To make a simple yet healthy green smoothie, you will need the following:
3/4 cups of filtered water
3/4 cups of large de-stemmed kale
1 cup fresh spinach
1 medium to large-sized avocado
1 small peeled fresh ginger
Lemon and zest juice
Stevia drops to desired sweetness
1 tablespoon sunflower lecithin
1 tablespoon omega oil blend
How to make a Green Zest smoothie:
1. Pour water into blender then add the de-stemmed kale, fresh spinach and the
seedless avocado.
2. Start blending the ingredients until well-mixed.
3. Add the ginger, lemon and zest juice, drops of stevia, sunflower lecithin and
omega oil blend.
4. Blend the ingredients until well-mixed and smooth.
Baby Step
Green smoothies that have basic balance of nutrition are good for beginners, or
those starting a green smoothie diet.
To make a green smoothie for starters, you need the following ingredients:
1 medium-sized mango
1 handful of kale
3/4 cup filtered water
3 ice cubes
How to make a Bay Step Smoothie:
1. Mix up all the ingredients and blend well until smooth and creamy.
2. You can choose to add natural sweeteners such as drops of stevia or sweet
fruits.
Fall Salad Smoothie
Green smoothies are so nutritious that when you go on diet with pure fresh
greens and fruits, your skin will glow and look young.
To make a glowing green smoothie, you will need to have:
2 cups of filtered water
½ head fresh organic spinach
1 head fresh organic romaine
3-4 sticks of fresh celery
1 medium-sized apple
1 medium-sized pear
Juice of squeezed ½ fresh lemon
1 medium-sized ripe banana
Follow these steps:
1. Pour two cups of filtered water to blender.
2. Add to water the greens: spinach and romaine and blend until greens are
smooth and crushed.
3. Add the flavor fruits: celery, apple and pear. You can also add other
herbs, as you like, then blend until well-mixed. Remember not to overblend the greens and the fruits so they don’t lose nutrients.
4. For the final touch, add the lemon juice and banana and do the final
blend until mixture is smooth and creamy.
Chocolate PB and Green
Blend the following ingredients together until becoming creamy and
smooth:
1 medium-sized ripe frozen banana
1-1/2 cups almond milk
2-3 cups fresh organic spinach
2 tablespoons powdered cocoa
2 tablespoons peanut butter
Tropical Forest
To make a green smoothie, you need:
1 medium-sized apple or pear, cut into pieces
2 handfuls of fresh organic kale or spinach
1 lime or lemon
1 cup of fresh cilantro leaves
½ cup orange juice
2 teaspoons grated fresh ginger
1/3 cup chopped frozen banana
Mix all the ingredients and blend together until smooth and creamy.
Makes two small servings or one large glass.
Green Fruit Slushy
This green smoothie recipe makes use of kale and pear as the two main green
and fruit.
Prepare the following:
½ cup filtered water
1 cup ice cubes
1 cup fresh organic kale
½ seeded pear
1 fresh peeled ripe banana
1 cup fresh green grapes
1 medium-sized peeled orange
Pour water to blender and add all ingredients.
Secure lid and blend ingredients all together for 45 seconds or until well-mixed
and turns into bright or dark green creamy smoothie.
G-Thick
Ingredients:
1 cup of oats
2 cups of filtered water
2 medium-sized mangoes, peeled and sliced
1 handful fresh organic spinach
Mix all the ingredients in a blender. Makes two servings.
Popeye's Fruit Salad
It is a great way to add more fruits and vegetables into your diet through green
smoothies. Here’s how to do it.
Ingredients:
1 cup ice cubes
1/3 cup plain rice yogurt
2 cups fresh organic spinach
1 large-sized peeled and segmented orange
6 large strawberries
½ sliced large banana
Green Pumpkin Puree
Ingredients:
¾ cup cool coconut water
1 cup frozen ice cubes
2 handfuls of fresh red seedless grapes
1 medium-sized pear, peeled and chopped into pieces
2 tablespoons avocado
½ cup frozen pureed pumpkin
1 handful packed greens... spinach, lettuce or kale will do.
1. Place all ingredients into a blender and puree until smooth.
2. Make sure you blend them well, not over-blending, until desired concentration
like creamy smooth mix.
Citrus Fuel
Ingredients:
2 cups fresh organic spinach
1 bunch parsley
1 medium-sized fresh cucumber
2 medium-sized apples (cored but with skin)
3 sticks of chopped celery
1/2 teaspoon peeled ginger root
Juice of 1/2 fresh lemon
Juice of 1 fresh lime
This recipe makes 28 to 30 ounces — about three to four servings.
Essentially Green
Ingredients:
2 cups chopped fresh organic kale
1 thickly sliced frozen banana
1 tablespoon flax seed meal
1/3 cup orange juice
1/4 cup almond milk
1 tablespoon coconut oil
Directions:
1. Place the banana, kale, flax seed meal, and coconut oil into a blender.
2. Pour in the almond milk and orange juice.
3. Cover, and puree until smooth then serve.
Low Fat Smooth Snack
Ingredients (for one serving):
1 cup filtered water
1 cup fresh organic kale
1 cup frozen mixed berries
1/2 frozen banana
Directions:
1. Tear kale leaves off of stems and tear into small shapes.
2. Put the berries, kale, banana, and water into a blender and blend until
smooth.
Tasty Green Tropics
The sweet-tart flavors of pineapple and mango brighten kale for a tasty, vitaminrich green smoothie.
Ingredients:
1 cup filtered water
1/3 cup ice cubes
1 cup fresh organic young spinach
1 fresh kale leaf
2 round slices of pineapple (2-inch thick)
1/4 cup sliced mango
Blend until smooth.
Raw Blend
Ingredients:
1 cup fresh organic spinach
1/2 cored apple
1/2 sliced banana
1/2 cup fresh seedless grapes
2 oz pineapple slices
1/4 cup vanilla rice yogurt
1 cup ice cubes
Directions:
1. Place all ingredients into blender of the Vita-Mix and blend for 45 seconds.
Greek Spinach Monster
Ingredients:
4 cups fresh organic baby spinach, more can be added
1 frozen sliced banana
1 tablespoon peanut butter
1/2 cup protein-packed vanilla Greek yogurt
1 cup creamy unsweetened Vanilla Almond milk
Directions:
1. Start the blender on “high blend” until everything’s mixed up, run for 60
seconds or until desired smoothness.
Makes 1 serving.
Green Reset
Ingredients:
2 cups fresh organic spinach
2 stalks/sticks of celery
2 medium-sized pears
1 1/2 cup filtered water
Instructions:
1. Blend well all ingredients in your blender.
2. Pour into glasses and enjoy!
The Bruiser
Blueberry and spinach superfood green smoothie
Ingredients:
1/4 cup almond milk
*Note: If you're eating a raw food diet, use water or another raw liquid, such
as cashew milk or fresh squeezed juice that you have on hand.
4 ice cubes
1 cup fresh organic spinach
1 medium-sized banana
1/2 cup fresh blueberries
Preparation:
1. Blend together the banana, ice cubes, blueberries and liquid until
smooth.
2. Add spinach and blend again until completely smooth and creamy.
3. No sweetener is needed in this recipe, as the blueberries carry the flavor,
but if you find it a bit too bland; try adding a few drops of stevia.
Raw Unity
Green Smoothie - Spinach, Banana, & Strawberry
This qualifies for the vegan raw diet. Very tasty - no spinach flavor at all.
Ingredients:
1 cup filtered water
2 cups fresh organic baby spinach
4 large sliced strawberries
1 large sliced banana
Directions:
1. Combine all ingredients in a blender and mix until smooth.
Green Flash
Here’s a quick, easy and powerful recipe to get your mornings rolling.
Ingredients:
1 cup organic apple juice
½ cup ice cubes
chopped fresh organic kale, enough to fill ¾ of your blender
1 peeled ginger chunk
1/2 of a lemon, remove yellow rind but leave white part
Directions:
1. Fill up to the top of the kale with filtered water.
2. Blend until the kale is teeny tiny.
Green Berry Goodness
Ingredients:
1 cup almond milk
1/2 cup greek yogurt
A handful of greens (any of kale, spinach, lettuce, swiss chard, etc.)
A handful of frozen strawberries
Directions:
1. Put the greens in the blender.
2. Blend with milk and yogurt until smooth.
3. Add fruit, frozen for best “ice cream like” consistency.
4. Blend again.
Green Flax Freeze
Get your daily dose of dark leafy greens any time of day with this delicious green
smoothie. Ground flaxseed adds omega-3s.
Pour any extra into a freezer-pop mold and have it later as a frozen green
smoothie pop.
2 servings, about 1 3/4 cups each
Ingredients:
1/2 cup cold filtered water
12 ice cubes
1/2 cup cold orange juice
2 ripe medium-sized bananas
1 ripe pear or apple, peeled and chopped
1 tablespoon ground flaxseed
2 cups chopped fresh organic kale leaves, de-stemmed
Directions:
1. Place bananas, pear (or apple), kale, orange juice, water, ice cubes and
flaxseed in a blender.
2. Pulse a few times, then puree until smooth, scraping down the sides as
necessary.
Blue Kale Kaboom
Ingredients:
1 cup filtered water
2-4 fresh organic kale leaves
1 large ripe banana, peeled and sliced
1 cup fresh frozen blueberries
1 six drops of stevia
Directions:
1. Pour the water and toss the banana and kale into the blender. Blend.
2. Then add the blueberries and stevia.
3. Blend again until smooth.
Enjoy! Makes 1-2 servings
Green Protein Power
Ingredients:
2 cups almond milk
½ cup Greens: fresh organic spinach for a beginner (you can increase to 1 2 cups or try other greens like kale, chard, or collards gradually)
1 frozen banana, peeled, cut into 1-inch slices, and frozen in a plastic bag
overnight
1 cup fresh frozen berries (strawberries, blueberries, raspberries, and/or
blackberries, etc.)
1 scoop rice protein powder
Directions:
1. Blend milk and greens for 15 seconds - 1 minute (depending on your
blender) on high.
2. Then add your fruits and blend for 15 - 30 seconds.
3. Add the protein powder and blend another 15 - 30 seconds.
Total Package
The addition of banana gives this green smoothie sweet creaminess while, the
buttery avocado adds a generous dose of healthy fats.
Ingredients:
2 cups cold filtered water
4 cups torn fresh chard leaves, de-stemmed
1 halved, pitted and peeled avocado
1 large sliced and frozen banana
1 large peeled and segmented orange
Directions:
1. Combine all ingredients in a blender and puree.
Serves 2
KB Kool
Kale and Banana Smoothie
Ingredients:
2.5 cups filtered water
5 leafs of fresh organic kale
1 teaspoon super foods of choice (optional)
2 tablespoons of hulled hemp seed
2 frozen sliced bananas
1/2 bag of fresh frozen blue berries
Directions:
1. Put all ingredients in a high speed blender.
2. Add enough water so that all ingredients are covered.
3. Blend well.
Serves 3-4.
Love Your Liver Smoothie
Ingredients:
1 cup filtered water
3 to 4 fresh organic beet green leaves
3 to 4 fresh organic dandelion leaves
2 medium-sized cored apples
½ small juiced beet
¼ to ½ lemon
1 inch fresh ginger
Directions:
1. Combine all ingredients in a blender and mix until smooth.
Serious Smoothie
Ingredients:
2 cups fresh organic baby spinach (about 2 cups packed)
1 medium-sized peeled and seeded orange
2 cups frozen raspberries
1 medium-sized frozen banana
2 tablespoons ground flaxseeds
5 pitted dried dates
1 cup ice cubes, if not using frozen berries
1 cup filtered water
Directions:
1. If you're using a regular blender, roughly chop the orange, banana,
spinach, and dates. If you're using a high-speed blender such as a
Vitamix, simply place all ingredients in the blender in the order listed.
2. Add 1 cup water to the blender.
3. Blend until completely smooth, stopping to push ingredients toward the
blades if necessary.
4. Add a bit more water, if desired, to reach the smoothie consistency you
prefer. This may be especially necessary if you're using a regular blender.
5. Divide between two tall glasses and serve immediately.
Banana Bang
Ingredients:
1/4 cup cold filtered water
2 cups fresh organic baby spinach
1/2 large frozen sliced banana
1-2 tablespoons peanut butter
1 scoop vanilla brown rice protein powder
3/4 cup cold unsweetened vanilla almond milk
Blend until smooth and enjoy!
Coconut Spicer
Ingredients:
1/2 cans unsweetened coconut water
2 juiced lemons
2 cups fresh organic kale, de-stemmed
2 large-sized cored and quartered apples
1 large knob of ginger (about 1-2 inches)
Directions:
1. Place all ingredients in blender.
2. Mix on high until smooth.
Super Strength Smoothie
Avocado and cocoa add powerful antioxidants to this delicious smoothie!
Ingredients:
1 cup unsweetened almond milk
2 cups organic spinach
1/2 avocado, frozen
1/2 banana, frozen
2 tbsp hemp hearts or hemp seeds
1 Tablespoon organic cocoa powder
3 ice cubes
Directions:
1. Place in your blender in the order of the ingredients listed.
2. Blend for 30 seconds or until smooth.
Stay healthy, consume an
organic green smoothie
every day....
and ENJOY!
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