Healthy Green Smoothies Part 2

Hi guys,

This is a part two for my post about green smoothies for beginners, so you might want to swing by that first post before reading this one!

Now that you’ve got the basics down for how to piece together yummy and nutritious smoothies, it’s time to have some fun with it. Here are some quick ways to get the most out of your smoothies:

  • Make your own “juice” with infused water. I have an infuser water bottle, and sometimes I’ll add some fruit to it, let it soak for a few hours, and use that water in place of store bought juice.
  • Try out fruits and flavors you normally wouldn’t. My two favorite surprises were Trader Joe’s orange-carrot juice and Whole Foods 100% black cherry juice. Both were a bit strange and overwhelming to me on their own, but in a smoothie, they added awesome new flavors.
  • Check out some natural sweeteners if you need a little more sweetness, instead of artificial sweetener packets. I’ve been into dates and goji berries for an extra boost.
  • Add supplements. I empty a capsule of fish oil, for instance, into each smoothie so I don’t have to take the pill separately. Sometimes I add protein powder after workouts, but silken tofu can add some protein and creaminess as well.
  • Blend your greens separately. You’ll get a lot more smoothie for your efforts if you blend your greens with some water or juice first, then add your fruit, fiber, and supplements. Or, make one-step green ice cubes! Recently, some kale was getting soggy, so I blended it with water, poured the mixture into small cups, and froze it. This not only saved my kale, but it eliminated a step when I made my smoothies later.

Below is my favorite way to make green smoothies. Please note that what I like may not be what you like — you may want more fruit, less fruit, no banana, etc. I typically make two smoothies at once to use up the banana, and so that I have two different flavor options ready to go. It also lets me make smoothies every other night instead of every night, which certainly helps out with my schedule. I don’t suggest making more than two days’ worth of smoothies at once, as the nutritional value starts to go down after you make them.


 

Colleen’s Favorite Smoothie

Ingredients (per smoothie):

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  • 1-2 cups of raw and washed spinach and/or kale
  • About 1 cup frozen fruit
  • 1/2 of a ripe banana
  • 1 tablespoon flaxseed
  • 1 tablespoon chia seeds
  • 2 pitted dates
  • 1 fish oil capsule
  • Small scoop of goji berries (optional)
  • 100% juice or infused water (optional)

Preparation:

1. Place the greens, banana, dates, goji berries, flaxseed, and chia seeds into the blender.

2. Carefully poke a hole in the fish oil capsule with a fork, and squeeze the fish oil out into the blender.

3. Add 1 cup of liquid, be it juice, infused water, or water, and blend until completely smooth.

4. Open the lid and add the frozen fruit, breaking up larger chunks that are stuck together. Blend again until there are no chunks of fruit.

5. Pour smoothie into a cup with a lid, rinse out blender pieces, and repeat to make a second smoothie if desired. I made one for now and one to go!

I hope this step-by-step was helpful to you! What are your tips for making the best green smoothies?

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