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How To Make The Perfect Green Smoothie

Make The Per­fect Green Smooth­ie: The green smooth­ie is super healthy, nutri­ent-rich, and loaded with fiber. More­over, it is straight­for­ward to make. It is made from leafy greens, liq­uid bases, fruits, berries, and some boost­ers if you like them.

There are many rea­sons to drink green smooth­ies. It is the eas­i­est way to intro­duce into your dai­ly meal more veg­gies, pri­mar­i­ly if you strug­gle to eat greens and sal­ads with greens. Green smooth­ies also can boost your immune sys­tem, which means you will get sick less often and may low­er the risk for many health con­di­tions such as dia­betes and can­cer. Green smooth­ies pro­vide nat­ur­al ener­gy with­out caf­feine. So, you will no longer need to rely on cof­fee to get through the day, and your ener­gy lev­els will increase substantially.

Here are step-by-step instruc­tions that will help you cre­ate the per­fect Green Drink.

leafy greens
Leafy greens: kale (the king of all the healthy leafy greens), broc­coli, col­lard greens, let­tuce, spinach, cab­bage, bok choy, pars­ley, arugu­la, chard, curly endive, mache, mizu­na, tat soi, dan­de­lion, water­cress, romaine, turnip green, beet­root green, mus­tard green, Chi­nese broc­coli, broc­coli rabe, arti­choke, Brus­sel sprouts, aspara­gus, rap­i­ni, savoy, cau­li­flower, rhubarb.

A Liquid Base – Step 1

Add 1 cup of water, coconut water, or plant-based milk to your blender. While it might be tempt­ing to use milk or yogurt as a liq­uid base, it is not rec­om­mend­ed to use these ingre­di­ents in green smooth­ies. Because leafy greens are a good source of cal­ci­um, the same as dairy prod­ucts, mix­ing both types of food can over­load green smooth­ies with this mineral.

A Fruit Base — Step 2

The best fruit option for a green smooth­ie is rich and creamy fruits like banana, peach, pear, apple, man­go, or papaya. The rich fruits will pro­vide a smooth and creamy tex­ture for the smooth­ies. The best fruit pro­por­tion is one banana or anoth­er fruit for the 1 cup of liq­uid base you already added into your blender con­tain­er. If you use more than one creamy fruit and 1 cup of liq­uid, you divide the num­ber of fruits in appro­pri­ate pro­por­tion; for exam­ple, if you add banana and man­go, so use half of the banana and half of the apple.

You can also add some berries or more water-rich fruits like oranges, kiwifruits, or pineap­ples with base fruit. It not only adds some deli­cious fla­vor to the drink but will also sweet­en it because of the nat­u­ral­ly-occur­ring sug­ars found in these fruits.

Leafy Greens – Step 3

The option for leafy greens is vast. You can use not only the stan­dard selec­tion found in any super­mar­ket, such as spinach, kale, broc­coli, let­tuce,  cab­bage, bok choy, pars­ley, mint, arugu­la, Brus­sel sprouts, aspara­gus, savoy, cau­li­flower, or water­cress. But also more exot­ic like dan­de­lion, chard, col­lards greens, curly endive, dan­de­lion, beet­root green, or mus­tard green.

How­ev­er, if you are brand new to green smooth­ies, start with fresh baby spinach since it has the mildest fla­vor. Once you have a few green smooth­ies behind you, you can exper­i­ment with oth­er greens with stronger fla­vors like dan­de­lion, kale, chard, col­lards, or pars­ley. The “Mag­ic” Ratio for green smooth­ies to taste the best is when you use 60% sweet fruit to 40% greens by volume.

Fats – Step 4, Optional

You can also add a pinch of healthy fat to your green smooth­ie, though it is option­al. For exam­ple, you can use for it 1/4 of an avo­ca­do or some fresh young coconut to give your smooth­ie some heart-healthy fats. How­ev­er, keep the fat con­tent low, as too much fat and fruit in the same green smooth­ie might cause gas and bloat.

vitamix green smoothies

Blending – Step 5

When you add all ingre­di­ents, use the “Pulse” blender func­tion until the ingre­di­ents are well mixed into a “sludge.” Doing this before adding the greens will make it eas­i­er for you and your blender. This step is unnec­es­sary if you use a high-end blender like Vita­mix or Blendtec.

After you mix it by puls­ing, blend on the high­est speed between 30–60 sec­onds or until all ingre­di­ents turns bright (or dark) green, and it is smooth as silk. If the mix­ture is too thick, add some extra liq­uid and blend for a few sec­onds to thin.

Are you look­ing for a bet­ter blender? Here are my blender rec­om­men­da­tions for any bud­get.

 Boost Your Green Smoothies…

If you want more nutri­ents to your green smooth­ies, try adding a qual­i­ty pro­tein pow­der, goji berries, raw cacao pow­der, chia seeds, maca root, and even sea veg­eta­bles. While these add-ons are option­al, they each pro­vide added ben­e­fits that make my green smooth­ies even bet­ter. Although green smooth­ies are super-nutri­tious, the fol­low­ing ingre­di­ents are essen­tial for raw food­ists, veg­ans, and veg­e­tar­i­ans. In fact, even non-veg­e­tar­i­ans will ben­e­fit from them as well.

Here are some of my favorite green smooth­ie boosters.

Pro­tein Pow­der boosts the pro­tein con­tent of your green smooth­ie while mak­ing the blend more fill­ing and satisfying.

Raw Cacao (Choco­late) Pow­der gives the green smooth­ies a healthy choco­late fla­vor. It also helps main­tain focus and ener­gy with­out the draw­backs of caf­feinat­ed coffee.

Chia Seeds are load­ed with healthy omega-6s and omega-3s, cal­ci­um, and fiber, and chia seeds are a sig­nif­i­cant boost to your green smoothies.

Maca Root Pow­der is a root veg­etable that is a great smooth­ie boost­er if you want to boost ener­gy, sta­mi­na, and libido. It has a dis­tinct but­ter­scotch fla­vor that can be an acquired taste, but the ben­e­fits may be worth it. How­ev­er, those with thy­roid issues should be cau­tious with this supplement.

Matcha Green Tea Pow­der is grown and processed in a par­tic­u­lar way to pro­duce this smooth­ie boost­er’s rich fla­vor and health ben­e­fits. Stud­ies show that matcha may help improve focus, reduce stress, and sup­port weight loss. How­ev­er, since it is green tea, it does con­tain caffeine.

Moringa Leaf Pow­der is a great way to boost your green smooth­ies’ cal­ci­um and iron con­tent and may help low­er cho­les­terol and blood pressure.

Hemp Seeds add a slight­ly nut­ty fla­vor to my green smooth­ies while pro­vid­ing omega-6s and omega-3s, and protein.

Turmer­ic has a vari­ety of health ben­e­fits. It may help pro­tect against cer­tain can­cers, has anti-inflam­ma­to­ry prop­er­ties, and may reduce the sever­i­ty of rheuma­toid arthri­tis symp­toms. In addi­tion, it may pro­tect against car­dio­vas­cu­lar dis­ease, low­er fast­ing glu­cose lev­els in peo­ple with type 2 dia­betes, and ben­e­fit those suf­fer­ing from a host of com­mon chron­ic dis­eases. Add a lit­tle fat (coconut, almond milk, avo­ca­do, or chia seeds) to your smooth­ie to boost turmer­ic absorp­tion. It is also rec­om­mend­ed to add a dash of black pep­per, which has been doc­u­ment­ed to dra­mat­i­cal­ly improve the absorp­tion of cur­cum­in – the active ingre­di­ent in turmeric.

Dulse Flakes are an excel­lent source of iodine that sup­ports vital thy­roid function.

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