Green smoothies are a great source of nutrients and a good way to hit your fruit and vegetable five a day quota. Smoothies tend to retain the beneficial fibre content from them, unlike juices, which maximises the goodness your body absorbs. If your body is crying out for a green detox or some wholesome green-type goodness, then this article is for you.
Get a Blender
This is the first requirement in making a green smoothie, or any smoothie, in fact. You want a blender that can blend a variety of fruits or vegetables to avoid the monotony of what one fruit or vegetable can keep tasting like.
Alternatively, you may have a fruit or vegetable that you enjoy drinking or need to for specific nutrients or other health benefits. Celery has gained popularity in recent years, not just for its nutrients but it’s ability to keep you hydrated. The best celery juicer is one that best meets your needs, so knowing what these are beforehand will help you avoid unnecessary additions which could cause you to go over your budget.
Your blender should come with a cup in which your fruit or vegetables will be placed and blended in. Once you have this, you are ready to make your ingredients.
Fruit and Vegetables
The integral component in any green smoothie are the green leaves. These can be one or more of the following:
- Spinach
- Kale
- Arugula
All are low in sugar and calorie content. They contain various nutrients and antioxidants that are good for your body. They are most beneficial when consumed raw, like in a smoothie.
Avocado
Another good ingredient to add is an avocado; a third is a recommended daily portion. Avocados contain monounsaturated fat, which is a good fat along with twenty other vitamins and minerals. They add a creamy texture to smoothies, although they can be quite bitter. You can counteract this with different fruits and vegetables.
Fruits
You can add one apple and banana to bring an element of sweet flavour to your smoothie. Being fruits, both have nutrients that are good for your body to consume. Different fruits can be added daily to change the flavour of your smoothie, such as mangos, strawberries, pears and peaches, for example.
Manuka Honey
Manuka honey is renowned for its health benefits and adding a tablespoon to your smoothie will provide you with them. It will also act as a sweetener.
Supplements
Powders like Spirulina and Chlorella can be added so that you get more nutrition from your smoothie. These will change the colour of your smoothie to a dark green. You can also add powdered vitamins and nutrients this way too. Follow package guidelines in this regard as you do not want to add too much of a supplement.
Liquid
You can add water, but it will make your smoothie have a thin consistency. If you want something a bit more nutritious consider hemp or almond milk, both unsweetened, to add to your smoothie ingredients. Each will provide a different taster and is nutritious in their own right.
Ice
This is down to personal preference. Some people want their smoothies to be ice cold whereas others do not want theirs to be as cold. Adding 3 - 4 ice cubes will provide that chill factor to your drink.
The manufacturer of your smoothie maker may have an order of preference as to what fruit or vegetable should be placed into the smoothie cup first, so always read the guidelines. If not follow this order to create a delicious and nutritious green smoothie:
Before putting each item into the smoothie cup:
- Slice a handful of spinach and kale leaves
- Slice a banana
- Dice a third of the avocado
- Dice your apple - do not use the seeds as they can make you ill after being blended -
- One tablespoon of manuka honey
- Half a tablespoon of spirulina
- 3 diced strawberries
- Handful of nuts and dried goji berries
- Three ice cubes
- Fill the smoothie cup with the liquid of your choice and blend
It is best to consume your smoothie soon after you have made it so that you obtain all of the fresh goodness immediately as not all of them will remain. This is because of how oxygen will work with the ingredients once blending. Consider swapping celery with the apple or adding cucumber slices for a refreshing alternative.
Smoothies are a delicious way to ensure your body is getting the daily nutrition it deserves. You can never get bored with them because by changing one ingredient, the taste can also change. They do not leave you hungry, but instead give you loads of energy to get through your day.
