Happy Global Smoothie Day!! A whole day for the whole globe to celebrate my absolute favorite breakfast, snack, and treat! What could be better??? In honor of this most wonderful holiday [can I get PTO?], I’ve put together a quick guide on How to Build a Green Smoothie.
Smoothies are all the rage these days. And why wouldn’t they be? Smoothies are refreshing, creamy, sweet, easy to eat, and super healthy. Right? Well, let’s hold on a minute. Not all smoothies are created equal…
For examples, a large Smoothie King Almond Mocha High Protein Smoothie [listed under their “Fitness” smoothies] has a whopping 86g of sugar partially from added refined cane sugar, 24g of fat, whey protein, and a grand total of 840 calories. If you’ve just powered through a master spin class and jogged 3 miles to the café, you MIGHT have torched enough calories to justify something this indulgent. But if you’re like me, and just looking for a healthy way to get to 11am, this “healthy” breakfast simply isn’t.
Even some “green” smoothies these days are sugar bombs in disguise, so I’m all about making my own- not to mention the added financial benefits!! Below I’ve outlined ingredients that I use in rotation to make a wide variety of healthy, filling smoothies. Feel free to use your favorites or what you have on hand, but remember this general formula.
1-2 cups veggies + 1 cup fruit + healthy add-ins + flavor boosters
Pick mild veggies. One time I tried to be frugal and added some leftover beet greens and arugula to my green smoothies for the week. It was a week of bitter, grassy morning breath. The vegetables below are mild enough that their flavor won’t overpower a smoothie’s yummy flavors:
- Spinach
- Kale
- Peas*
- Cucumber*
- Zucchini*
- Cauliflower*
- It is imperative that these veggies be frozen for best texture
Use plenty of fruit. Please, don’t be afraid of fruit! The natural sugars found in fruit break down to form the sugars that our brain and body need to survive. Some of my favorites include:
- Banana
- Mango
- Pineapple
- Blueberries
- Raspberries
- Strawberries
- Cherries
- Peaches
- Grapes
- These should all be frozen before blending
Boost health benefits with some “superfood” add-ins. I’m not wild about claiming certain foods can have such superior health benefits that they alone can have a noticeable impact on health. However, I do believe there are foods that might have vitamins and minerals that we may not get in our everyday diet, or have higher concentrations of healing compounds. Add these in small quantities to avoid a funky tasting shake. Some healthy add-ins that I use are:
- Spirulina
- Maca
- Turmeric (+ pinch of black pepper)
- Match green tea
- Chlorella
- Chia seeds
- Flax seeds
- Plant-based protein powder
- Ginger (fresh or powder)
- Wheat grass
Kick up the flavor and add a little healthy sweetness and creaminess for a breakfast you’ll actually want to wake up to! Add these to satisfy your personal taste, although I recommend using sweeteners sparingly.
- Pitted dates
- Golden raisins
- Honey/ maple syrup
- Stevia
- Spices (cinnamon, clove, nutmeg, etc.)
- Rolled oats
- Avocado
- Nut butter
- Powdered peanut butter
- Lemon or lime juice
- Vanilla extract, or other flavors
- Fresh mint leaves
- Plain non-dairy yogurt
Blend with liquid, enough that your smoothie blends easily but doesn’t thin out too much. The amount is totally up to you, but I always start with enough to fill half of my ingredients, then add as I go. Some great blending options include:
- Unsweetened non-dairy milk (my favorites are almond or cashew)
- Coconut water
- Cold brew coffee
- Low-sugar juices (or watered down juice)
- Filtered water
Plan ahead for accessible smoothies on busy mornings or any time a craving hits.
- Pre-make smoothie packs to keep in the freezer. Portion individual amounts of ingredients from the formula above to plastic bags, glass jars, or Tupperware containers. In the morning, simply dump in with your liquid, blend, and go!
- Turn any smoothie into a green smoothie with what I call booster cubes! Blend your veggies and superfoods with a tiny amount of liquid, freeze in ice cube trays, and pop into any mix. I make these every weekend with whatever wilted greens and mushy veggies are in my fridge, spirulina, and turmeric. Take a look at the pics for what mine look like.
- If you really can’t stand getting your blender out in the morning, it is possible to make a smoothie, freeze it in ice cube trays, and then thaw in the morning. You can pop them into a cup or container and let them melt while you make your morning commute. The texture isn’t as good but it’s a decent time saver!
How do you green smoothie? Let me know in the comments! I hope I answered any questions you might have about smoothie-ing the healthy way! Happy Global Smoothie Day!
