How to make Green Smoothies

It’s all about taking small steps in making smoothies! 

One must start with acquiring the habit of eating Green Smoothies more regularly, if not daily in the mornings. The body is ready to absorb tons of nutrients in the morning and so, if any, it’s the best time to eat a smoothie.

The basics you’ll need

A blender: We had an Oyster Blender that was about $50 for a couple years. After daily use for those 2 years, we decided it was time for a Vitamix Blender which we purchased from Costco. Vitamix usually has a 7 year guarantee, but Costco offers a lifetime guarantee.

Greens: Start with Kale (organic if possible from Trader Joes, Whole Foods, or a local organic farm). You’ll need about 3-5 bunches of kale a week if you’re going to be eating 1 smoothie a day. (If you get to the end of a week and find you didn’t need as much, either up the amount of greens going into your smoothie, make a meal out of the leftovers, or even freeze the leftovers. Frozen Kale can be used in smoothies. So no need to waste extra kale.)

Bananas: Again, organic is best, but bananas are sprayed with less chemicals and absorb less than other fruits so you can go either way on this. Bananas are best when completely ripe with brown spots as their full nutrient content is available at that point. (Plus, they taste yummier and sweater.) During the winter I buy a case of bananas at a time and whatever starts getting too ripe before I finish the box, I freeze. At Whole Foods, whenever you buy a case of a product, they give you a 10% discount off the case. But for the summer, I can not leave the bananas in my back-hallway that is usually cold during the winter because it’s too warm. Thus, I’ve just been buying 20-30 bananas a week. Fortunately, bananas are one of the cheaper fruits, so it’s not a big loss on the discount I don’t get for a few months. And really, I could still buy a case of bananas during the summer but I would have to freeze it much quicker, which again would be fine. A case of bananas last 3 weeks for us (eating about 4-5 bananas a day).

Those are the basics for smoothie making. Bananas and Kale are the foundation in most of my smoothies. Also, unfiltered organic apple juice by Lakewood can be added for a little extra sweetness (but the less sugars the better).

Other things that can be added to smoothies are:

  • Raspberries
  • Fresh squeezed orange juice (make sure you fresh squeeze it (by hand or through your juicer) because the kind you can buy already squeeze, organic or not, is inflammatory to the body).
  • Cocoa Powder
  • Maca Powder
  • Cayenne Pepper or Turmeric
  • Mangos
  • Berries of any kind
  • Greens of any kind
  • Fruits & Veggies of many kinds
  • Honey Propolis
  • Raw Almond Milk (homemade)
  • Spirulina
  • Stevia (fresh or tincture)
  • Maple syrup (Grade B)
  • Unfiltered Organic Apple Juice (fresh made juice is best!)

But for now, start with this basic foundational recipe:

1 cup Water

1 Banana

Fill the blender with greens (at least 4-5 leaves….i usually do 75% of the blender container with green)

4 cubes of ice (optional)

And right now I’ve been adding 1/4 cup of frozen organic raspberries. But thats not for everyone…for example, my neighbor tried that and did not like it. She likes JUST the water, banana, and greens. Plus she puts in 1-2 tablespoons of sweetener to help to sweeten it. But again, if you have to start with a sweetener like Organic Unfiltered Apple Juice or Stevia or Grade B Maple syrup, thats okay…but slowly take it out as your palate gets used to the taste of greens in the smoothie.

And remember, the riper the banana, the sweeter the smoothie. Sometimes I have to add a little sweetener to my smoothies to make it a tad sweeter on those days I don’t have a banana that is sweet/ripe enough. But usually, I plan ahead and buy a bulk of bananas to always have some around. If they get TOO ripe, I just take off the peels and throw them into the freezer!

For further resources on recipes and smoothies you can visit:

Smoothies are high in fiber and nutrients. They are going to give your body what it needs nutritionally, while cleaning out the junk that your body doesn’t need, thus freeing you of that added undesirable weight, giving you more energy and a happier you!