How to Make a Green Smoothie

The 101 on Making Green Smoothies & Green Smoothie Ingredients!

 

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How to Make a Green Smoothie - AlmostRawVegan.com

Banana Cocoa Smoothy

How to Make a Green Smoothie ~ Smoothies are truely amazing creatures and they are very easy to make! I’ll show you how to make a green smoothie that is sure to please the whole family.

Smoothies are best in the morning, although enjoying them throughout the day is also super fun.

Incorporating smoothies into your day will leave you feeling clean, fresh and vibrant.

Ideally you want to enjoy them on a empty stomach (hence the recommendation for morning smoothies), let them source you all morning until you are ready for lunch. Most of my recipes make about 1-2 litres, which I take with me to work and drink through the morning.

After trying my 1st Green Smoothy Cleanse I felt so amazing that I am a huge proponent that adoping Green Smoothie Regime is the #1 way to kickstart your wellness journey.  But I’m not the only one who is witness to this, hundreds of thousands of my ARV followers feel the same.

Here are a few TIPs on how best to adopt Green Smoothies into your wellness plan!

  1. Adding even One Green Smoothie a day (small or large) will bring positive changes to your mind & body that you will love! I now offer a FREE One-A-Day Challenge so you can experience it yourself! I’ll give you recipes & shopping list to make it super easy peasy for you.
  2. Following a Green Smoothy CLEANSE for a few days is very VERY beneficial and will make you feel cleaner, energized and pumped! I now follow a 3-Day Green Smoothy CLEANSE on a quarterly basis to Refresh & RESET my body & mind! I love the results and strongly recommend that everyone follow a seasonal cleanse.
  3. Choosing one day a week or even every now and then, to enjoy Green Smoothies throughout the day until dinner and then enjoying a BIG green salad for dinner, is a great way to give your body and digestive system a 1-Day Mini-Cleanse!

Green Smoothies truly are Nutritional GEMS!

Below is my recommended approach for making Green Smoothies followed by more details about the various ingredients I use when creating my smoothies.

Oh, and if you are new to all this, you may be interested in reading all about Blenders & other Kitchen Gadgets that I love!

How to Make a Green Smoothie

How to Make a Green Smoothie - AlmostRawVegan.comAPPROACH:    First off, I pretty much always use organic ingredients.  But you don’t have to, it’s really a personal choice.  

I also have a few “extras” that  I like to add to most smoothies to give an added boost of nutrients. 

When making smoothies, I always add the ingredients with the most water content first into my blender.  For example I usually add water (or coconut water) first, followed by lemon, cucumber, celery, apple, perhaps a bit of ginger and then my greens, like kale, spinach or romaine (oh and this combination is actually one of my favourites for both green smoothy or green juice).  Adding highest water content first makes it easier to blend and helps ensure the ingredients don’t get “stuck” with the blade!!

Vitamix and Blendtec are both top of the line fabulous blenders. These are the best ever! Yes, I’m biased 🙂 without a doubt! Check out my post Choosing a Blender if you are looking for insight ot find a blender within your price range. My blender is truly my primary tool in the kitchen (learn more about my other favourite Kitchen Gadgets).

When blending, I always start at a low speed and gradually increase the speed – not only to let the ingredients mix – but also if you start at high speed you end up with smoothy all over the lid/sides, etc. and it’s a mess!!  I want my smoothie in my tummy not all over the lid ;-)!!  So I start low speed, gradually increase and once it’s all mixed I put it on high speed until I can see it’s creamy & frothy (almost warm but not quite!! although my Morning Cocoa Delight is yummy when it’s a bit warm).

Also, when I make the smoothies in the morning I pour them into 1/2 litre or 1-litre mason jars and then put them in the freezer for a while (usually only about 1/2 hr or so) until I’m ready to leave for work.  It cools it down nicely without freezing it and lasts me through the morning this way. I also bring them in a lunch bag with freezer packs included, but if you have a fridge at work that might be a little easier.

Oh and you should know, every time I make a smoothy I pretty much “wing-it” – but don’t worry, you don’t need to “wing-it”, I have tons of  smoothie recipes you can choose from!!

Myself, I rarely follow a recipe, instead I reference recipes to get ideas for combinations and flavours that I may not have considered.  But more times than not, I do my own thing and each and every smoothy is different.  That said, my portions are also not exact measures – to me it’s all about personal taste, trying combinations of foods that you love, and then adjusting to your personal taste for any given day.  I find that my tastes have also adjusted over the years.

When I first started making smoothies they were very heavy in fruit flavour, probably 70-80% fruit with 20-30% greens.  Over time I adjusted the proportions and now I find I have probably 80-90% green and 10-20% fruit.  So be patient, experiment and gradually add more greens and before you know it you’ll be a Green Smoothy Queen (or King!). 🙂

There are several groups of foods I include in my smoothies:

How to Make a Green Smoothie - AlmostRawVegan.com

Creamy Mango Smoothy

LIQUID:  I always add the liquid first.

I normally use water, but I also use coconut water and nut milks for the base. 

As a general guide I usually add 2 cups water, 3 cups OR 4 cups.

  • 2 cups water my smoothies usually yield about 1 litre;
  • 3 cups gives me about 1.5 litres and
  • 4 cups results in about 2 litres.

I find it’s a helpful guide depending on how much I want to make, and of course I adjust the ingredients accordingly and/or adjust the water so that I have the consistency I want – sometimes I feel like thick and creamy, other times I like a nice thin/juice like consistency.  It’s all about going with the flow and tapping into what you feel like for the day!!

FRUITS:  Some of the most common I use are mango, banana, berries (raspberries, blueberries, strawberries, blackberries), lemon, oranges, apple… but really you can use whatever you like!!  I usually (not always) but usually use 1 or 2 different types of fruit – if you use too many different fruits the flavours may be lost.  There’s no doubt in the early days I included a higher % of fruits vs. greens, but it is very important to reduce the fruit over time so that the greens, sprouts, herbs become the main component of your smoothies.

A wee note on fruits – if you are diabetic, sensitive to sweets and/or challenging cancer or other serious illnesses, there is a lot (and I mean A LOT) of literature and research that strongly suggests minimizing or eliminating fruits, as the sugars can “feed” many of these diseases!!  From what I’ve read, I do believe this to be true, but I’m not a medical professional so you’ll need to do your own homework & research to learn more and find what works best for you and your body based on your own personal health situation!

How to Make a Green Smoothie - AlmostRawVegan.com

Eat Your Greens

GREENS:  You’ll want to rotate your greens either daily or every 2nd day to ensure you get a well rounded blend of nutrients.  Some of my usuals include spinach, romaine, kale and occasionally I bring in collard, kale, bok choy, dandelion and swiss chard.

I also include cucumber and cellery as part of my greens mix, they are very hydrating and delicious mild flavours in smoothies.  It’s all of these greens that give all the nutrients and goodness comes from, so be sure to include a good dose of greens – ideally move towards having 80-90% of your smoothies should consist of greens, herbs and sprouts and 10-20% or less of fruits.

If you are new to green smoothies, spinach is the mildest of greens and a great place to start.  Once you are comfortable you can start to experiment with other greens, but always add small amounts at first – your taste buds will adjust as your body gets use to the goodness!!

HERBS:  I love herbs.  Cilantro and Parsley are the ones I use the most, they are both very cleansing.  Mint is another favorite that adds a nice flavour.  Use whatever herbs you love.

SPROUTS:  Sprouts are chocked full of nutrients.  They are baby plants filled with tons of enzymes and everything great for your body.  Sunflower sprouts are my favourite and they have a nice mild flavour so they are good if you are new to sprouts (no, I don’t make them – I should – but I buy them), I also like alfalfa and mung sprouts in my smoothies – although their flavour is a little stronger so start small until you are comfortable with the taste. Check out my post on How to Make Sprouts!

How to Make a Green Smoothie - AlmostRawVegan.com

Medjool Dates

SWEET: There are all kinds of sweeteners you can use but I like 100% natural sweetness so the only one I like to use are medjool dates – they offer natural sweetness that are delicious and nutritious.   So if I ever feel the need for more sweetness (more than the fruit can offer) I will add a couple/few medjool dates.

NUTS/SEEDS: I will normally add chia seed or flax seed every day (1-2 tbsp total) as these are great sources of fiber and omega-3 fatty acids. Hemp seed is another great option and is a great source of protein and I find it makes the smoothie more filling.  I also love to add raw almond butter and love LOVE the flavour it adds.  Another favourite is raw cashews, I usually use about 1/4 cup and soak in water before I go to bed so it’s ready to use in the morning.

How to Make a Green Smoothie - AlmostRawVegan.comOTHER:   There are so many “additions” you can add to your smoothie to make it even more nutritious.  I call them Smoothie BOOSTERS.  

Here are some of my fav!

Wheatgrass cubes is a super green as is e3Live and add a great boost.  Dulse (or any sea vegetable is also great to add 1-2Tbsp daily), nutritional yeast, maca powder although start small with 1/2 – 1tsp and increase gradually to about 1T/day.  Maca does have a distinct flavour that can be very powerful in smoothies so start small until you find a taste that works for you.  I also occasionally add cocoa or raw version.  Other great additions are garlic and/or ginger – both are great at cleansing and even “warming” the body!

You can get more details on my Smoothie Boosters HERE to help you decide which Smoothie Booster ingredients you like most!

I have a ton of smoothie recipes so you can start today and enjoy these green smoothie gems.

Heck, better yet tap into your own taste buds and create your own recipe wiht a combo that jives with you!!

Cheers!

Savour & Enjoy!

Mmmmm Mmmmm Mmmm xox


ENJOY my HOW TO Make a GREEN GREEN SMOOTHIE VIDEO!



 

20 Comments
  1. Alex says:

    LOVE this post – I feel the same way about my blossoming love affair with green smoothies. I can’t wait to do one of your cleanses this week 🙂 xx

    1. Catherine Droessler says:

      Aww thanks Alex 😀 I really appreciate the feedback. Which cleanse will you try?

  2. Cindy says:

    Hi there- What is the biggest difference between using coconut milk vs. coconut water in smoothies? I have been in a smoothie habit but i had a hard time with the flavor of the coconut water.. maybe I am buying the wrong one 😉 I also tend to use a banana ( plus blueberries or another fruit ) every morning in my smoothie.. should I be alternating that too? It just seems to fill me up more.

    Thank you 🙂

    1. Catherine Droessler says:

      Hi Cindy – Coconut water is the liquid from the inside of the coconut – if you shake a coconut you hear it sloshing around. It is nature “Gatorade” and is high in potasium and a great source to quench hydration. It’s also low in calories, I think about 45 cal/cup (not that I count calories, but just to show you the difference). Coconut milk on the other hand is made from the “flesh” of the coconut, it’s much creamier texture makes it delicious in sauces, smoothies, etc. however it is much higher fat content and I only recommend using coconut milk sparingly – I use it maybe once a month, if that, when I make a vegetable stirfry – it’s much higher in calories, I think about 500cal/cup.

      My recommendation for smoothies is to use water, coconut water or a nut milk. If you don’t like the taste of coconut water, just use water. Personally I use water for 90% of the time when I make my smoothies. If I have coconut water I use it, and I like it most in my post workout smoothies – but water is a-ok to use as well!

      For the fruit in your smoothie – banana and blueberry are also one of my favourite combo’s. I do believe that it’s important to vary the fruits/greens you use – that goes for any approach to eating – I think it’s always best to add variety, different colours, different textures as this add interest and also ensures you get a variety of nutrients as all fruist and veggies offer something a little unique in their nutrients. That said, you also have to go with what you like…so it’s all about finding the balance. But yes, it might be good to try a different combination – perhaps banana and raspberry and throw in a few cashews or a tbsp of raw almond butter – that’s one of my favourite combos.

      I hope that helps – sorry for the long message 😉

      Cat xox

  3. Janice says:

    Thank you…you are so kind…and I will be thrilled to see it whenever you have time to complete it. 😀

  4. Janice says:

    You mentioned in your blog that you would be posting instructions for a short green smoothie cleanse…2) Following a Green Smoothy Cleanse (stay tuned I will have one posted soon ) for a few days is very VERY beneficial and will make you feel cleaner, energized and pumped!!…I have looked around your website, but did not see it…have you had an opportunity to post it yet?

    1. Hi Janice – not I have not posted it yet. I’m not sure when I will have it finished, it could be as early as next week but it may also be another month (sorry!). I will try my best for next week, if that helps? 😉

  5. Great post, I love green smoothies and make sure I have one every day! I definitely notice a difference when I don’t have them!

    1. Thanks so much Lauren, that’s so nice to hear that you enjoyed my post!! Catherine xox

  6. upstatelisa says:

    thanks for the info! I grew up in the West End, near Carlingwood, but made the trek slightly south about 23 yrs ago (I am the only one who left home and the only vegan too!)

    1. That’s not far from where we are today (Maitland/Carling)… glad to hear you are slightly south (perhaps warmer :-))…. the only vegan? me too!! 🙂 well, hubby is as well so that makes it easier 😉

      1. Anonymous says:

        Ha! I went to Nepean High School (5 yrs back then)… Lived behind the Somerset Towers.

        1. Thanks for your note. Isn’t it amazing just how small a world it is? 🙂 Ottawa is a great place!

  7. enogita says:

    Hi, Catherine! Thanks for visiting my blog. I really enjoy your posts, and now I just started drinking smoothie. Before finding your blog, I never thought fruits and green vegetables would be a tasty combination. Now, smoothie is always on my breakfast menu. I’ve got higher portion for the fruits and this far I only tried with spinach for the green. I’m thinking of cucumber right now, and gradually will reduce the fruit portion. Thank you for sharing! 🙂

    1. Oh wow, isn’t that nice, thanks! I’m so excited for you! I hope you enjoy, I’d love to hear your updates as your smoothies evolve :-)xoxox

  8. Eduarda Martins says:

    It was great to find your page. it brings to me the opportunity to have new recipes to try. For how long do you keep your smoothies in the fridge? They don’t lose vitamins or other proprieties?

    1. Thanks Eduarda, so glad you like the page, thanks xox For smoothies, yes they do loose some vitamins/minerals with time. I usually drink my smoothies the same day or very early the next day. The flavours will get stronger and depending on the ingredients the consistency may also get thicker, i.e. blueberries, flax, chia are all gelatinous so they will thicken with time – so you may want to make your smoothy with more water to compensate. I also put my smoothies into a mason jar and fill right to the top to minimize any air exposure and use tight lid to store in the fridge. Over all, even if they loose a bit of nutrition, they are still very very nutricious so I don’t worry too much as long as I drink within a day or so. I hope that helps xox

  9. I saw that you are in Canada! I used to live in Niagara Falls, NY so I did a lot of Canada-admiring. I’m in lower NY now though. We have a couple local natural food stores, but they are quite small. I feel like my desire to eat more whole/clean stuff gets into conflict with my wallet. But, if its something that I can make last for awhile I can justify it. Thanks!

  10. I am so glad I found your page! I have done my own “winging it” on a few smoothie/juices and have been happy with 75% of the results. I love seeing new combinations to try and do like having some direction. I had some questions about the OTHER category – where do you purchase stuff like hemp seeds and wheat grass and such? I found chia and hemp seeds at one store and they were ridiculously expensive. Is there an average price for stuff like that? Also, when using flax seed – I see all sorts of textures, is there one that is better for this use? Anyways, thanks again!

    1. Thanks so much for your feedback Emilie 🙂 You’ll have to let me know ow you like all the new combinations. I’m not sure where you are located, I’m in Canada – hemp seed is available at our grocery store and any health food store in our area. Wheatgrass (I buy frozen) is available at health food stores. They are expensive, I don’t use a lot – I tend to use max. 2 tbsp of hemp OR chia OR flax per day and I add to my smoothies. Sometimes I also use hemp seed in my salads – but chia/flax are very gelly like and I don’t enjoy as much in salads. For flax seed, I have only seed the brown and golden colour versions – I buy the whole seeds and then I grind them in a coffee grinder (I bought for $8 so as not to use the grinder I use for coffee – although I’m not drinking coffee anymore but I still like to use a separate grinder for flax or other nuts/seeds). Flax is best ground as your body can’t extract the benefits if the seeds are whole… ok so that’s a lot of information 🙂 Let me know if that helps….

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