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This Green Smoothie recipe is so easy to make and surprisingly delicious. You’re going to love it as much as I do.
Since the middle of January I’ve been on a mission to eat healthier and shed a few pounds. (Which is why I created this Green Smoothie recipe!) In 2014, I put on some unwanted weight, and by the end of the year, I just wasn’t feeling so hot about myself. Beyond the number on the scale, my clothes weren’t fitting, and I wasn’t happy about what was reflected in the mirror.
In January I made a commitment to myself to better manage my diet, eat healthier, and make an honest effort to exercise more. Fast forward three months and I’m happy to report I’ve lost about 18 pounds. Most of my clothes are fitting again, and I’m feeling better when I look in the mirror. While I kept to a pretty strict (but manageable) diet most days, there were times when I ordered pizza, had a donut (or two) for breakfast, or ate half of a cinnamon roll skillet bread in one sitting. True story. I failed some times, but I got right back up.
While I’m still on my healthy journey, I’m super pleased with my progress and excited to continue.
I think diet and lifestyle are a personal thing. At the end of the day, if you’re happy with yourself, then OK! At the end of last year, I wasn’t. It wasn’t just the rising number on the scale or my tight-fitting clothes, it was more about how I felt in my own skin. I’m obviously no expert on healthful living or dieting, so going deeper into what works for me is probably a bad idea. However, I did want to share one little tool with you: My Go-To Green Smoothie.
Part of my plan was (and still is) to limit sugars and processed food and add more greens and natural foods to my diet. While I don’t make one every day, this green smoothie is a lunchtime favorite for me.
It fills me up, is easy to make, is packed with fruits and greens, and tastes pretty good, too. Now, hear me out. This doesn’t taste like a creamy strawberry banana smoothie, but given the ingredients, it’s pretty darn good.
The recipe below probably makes enough for two smoothies. However, I usually drink it all by myself. I figure, the more vegetables the better, and if it can fill me up – awesome!
Ingredients
- green apple
- cucumber
- spinach (or kale)
- frozen pineapple
- fresh ginger root
- coconut water (or filtered water)
- lemon juice
If you really like smoothies and are making them almost everyday, I recommend using one of the better blenders (Vitamix or Blendtec). A good blender will definitely make things nice and smooth.
Everything goes right into the blender, and 40 seconds later, the smoothie is ready. The recipe below is the combination that I like best. To be honest, I don’t measure things out anymore. I just throw in what feels good. If you like things a bit sweeter, add more fruit. I like to use frozen pineapple to keep the smoothie cold. Depending on my mood, I’ll also might put in a little piece of fresh ginger for added spice.
Let’s mix one up!
That’s it. Now, you’ll want to serve this green smoothie with a spoon or in a glass you can shake. The ingredients will start to separate as the drink sits. Just give it a little mix and you’re good to go.
I hope you enjoyed my progress report and recipe. If you liked it and want more things like this, please let me know in the comments.
My Go-To Green Smoothie
Mix up a healthy and filling treat or meal with My Go-To Green Smoothie recipe. It’s full of bright and refreshing flavors.
Print Pin Rate
Course: Drinks
Cuisine: American
Keyword: green smoothie, healthy
Prep Time: 6 minutes minutes
Total Time: 6 minutes minutes
Servings: 1
Calories: 237kcal
Ingredients
- 1/2 cup coconut water or water
- 1 small cucumber or 1/2 large cucumber
- 1 cup spinach or kale packed
- 1 cup pineapple frozen
- 1 green apple cored and sliced
- Juice from one lemon
- Nub of fresh ginger peeled (optional)
Nutrition
Calories: 237kcal | Carbohydrates: 59g | Protein: 4g | Fat: 1g | Saturated Fat: 0.3g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 0.1g | Sodium: 157mg | Potassium: 1106mg | Fiber: 10g | Sugar: 41g | Vitamin A: 3117IU | Vitamin C: 115mg | Calcium: 115mg | Iron: 2mg
FAQs
Cruciferous vegetables—common ingredients in green smoothies—contain compounds called glucosinolates, which inhibit iodine uptake by the thyroid. This may result in a reduced ability of the thyroid gland to produce hormones, leading to reduced function and, potentially, thyroid disorder.
What will drinking a green smoothie everyday do? ›
Green smoothies support digestion
Green smoothies are high in fibre, which is essential to keeping the digestive tract healthy. A diet high in fibre is known to help relieve constipation and gas and help maintain healthy bowels.
What are 2 potential risks of smoothies? ›
In conclusion, smoothies can be a great way to increase intakes of fruit and vegetables in our diet, which would have many health benefits. However, they may contain large amounts of added or natural sugars, which can contribute to dental problems and obesity.
Does green smoothies help with belly fat? ›
Green smoothies can be a great source of nutrients. They can also help you to feel full and encourage your body to burn fat. The best green smoothies for weight loss are low in calories and high in fiber and protein.
Is it better to drink green smoothies at night or in the morning? ›
Breakfast is best
Breakfast can often be an unhealthy meal - toast, pastries, cereal - so a gulp of green juice instead gives you all the calories you need, and the sweetness of added fruits should stave off any cravings for snacks until lunchtime!
Is it better to drink a green smoothie in the morning or at night? ›
To begin with, a green smoothie is a healthy way to start the day. You should be satisfied until lunchtime if you create a large green smoothie meal, as it has enough protein and calories to stave off mid-morning hunger.
Should you drink green smoothie on an empty stomach? ›
Nutrient Absorption: Consuming a green smoothie on an empty stomach may enhance nutrient absorption since there are fewer competing foods in the digestive system. This can help ensure that your body efficiently absorbs the vitamins, minerals, and antioxidants from the greens and other ingredients in the smoothie.
What is the most important ingredient in a smoothie? ›
There are endless ingredients that you can include in a smoothie, but the healthiest way to make one is to include a balance of protein, carbohydrates and fats. According to registered dietitian Kate Regan, this three-part formula is the key to creating a healthy smoothie.
What sweetener is best for green smoothies? ›
Natural Sweetening Options for Green Smoothies
- Raw honey. Honey is nature's miracle food; it's known for its natural antiseptic, anti-inflammatory, and antibacterial properties and has been used as a health food worldwide for more than 4,000 years. ...
- Stevia. ...
- Dates. ...
- Agave nectar.
No ice: If you don't have ice, you can use frozen fruit, oats, chia seeds, yogurt, or nuts and nut butter to thicken your smoothie. No frozen fruit: Add a scoop of raw oats or chia seeds into the blender instead. No yogurt: You can swap yogurt with nut butter to thicken a smoothie.
Green smoothies are nutrient-rich blends of fruits and vegetables. They've become a popular way for people to meet their recommended daily intake of vitamins and minerals. Unlike juices, green smoothies retain the beneficial fiber content from whole foods.
Can green smoothies replace meals? ›
"It's really fine to have a smoothie every day. It can be a convenient meal replacement as long as you're making sure that it really is replacing the meal. Not too few calories, but not too many calories," says Fye.
What is the best greens to eat everyday? ›
Some of the most nutritious greens include spinach, kale, romaine, watercress, and arugula (see "Salad greens by the numbers"). They are rich in a combination of vitamins A, C, and K; several B vitamins (including folate); and potassium.
What are the side effects of green smoothies? ›
Green smoothies in moderation can be a great way to get extra vitamins, minerals and antioxidants. But, excessive intake of green smoothies may increase your levels of oxalic acid and this can lead to aching muscles and joints, gout, kidney stones and other health problems.
What does green smoothie do to your body? ›
Green Smoothies Contain Nutrients Your Body Needs
Drinking a green smoothie a day can help you increase the amount of iron and vitamin K in your system. These nutrients are essential for both red blood cell production and healthy bones. Green smoothies are also packed with antioxidants and immune-boosting nutrients.
Does blending green smoothies destroy nutrients? ›
“No, blending in a smoothie does not break down the nutrients sufficiently to affect their value,” she assures. Learn more about making healthy smoothies.
Why do I feel weird after drinking a smoothie? ›
You may experience bloating or gas
We previously mentioned how eating a high-fiber smoothie can be great for your digestion, but be warned that if you're not used to taking in much fiber, your body may react to a high-fiber drink with excess gas or bloating because of the way it alters your gut microbiome.
