Spinach, kale, chard, dandelion, basil, and parsley find themselves in not only your salad but also your daily smoothie. A ‘green’ smoothie refers not only to the colour but also the key ingredient: leafy greens.
Leafy greens are low calorie whilst being dense in minerals and nutrients. The minerals Manganese, Calcium, Magnesium, and Potassium benefit our bodies greatly and are all present in leafy greens. Kale and spinach are the most popular greens for a green smoothie and they are readily available in most supermarkets.
Kale: Great source of antioxidants and vitamin K, calcium, potassium, high in riboflavin, high in iron
Spinach: Great source of antioxidants, vitamin C, beta carotene, potassium, vitamin K, iron, and B vitamins
Expect to add a handful or more of leafy greens to each smoothie. Leafy greens such as kale can add a bitter taste to your creation so experiment with adding more naturally sweet fruit to balance it out.
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A Smoothie For Every Goal
Below are 5 green smoothie recipes which can help you achieve different health goals. No matter the reason you seek a great tasting smoothie, your creation should always include leafy greens if you want to maximise it’s benefits.
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Top Tips
- Use curly green kale or baby kale instead of Lacinato (‘Dino’) kale. Curly green and baby kale taste less bitter than Lacinato
- Make any smoothie a meal replacement by adding nut butter or an avocado
- Use frozen fruit instead of ice
- Experiment by adding fresh herbs such as mint, cilantro, or basil
- Make your smoothie more creamy by adding Greek yoghurt (plain, vanilla, or honey)
- Depending on the efficiency of your blender, you may or may not be able to blend all ingredients at the same time. Blend greens and liquid base first and then add fruit.
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Green Smoothie Formula
Green Smoothie = leafy greens + fruit/veggie + liquid base[separator style_type=’single’ top_margin=’15’ bottom_margin=’30’ sep_color=’#ededed’ icon=” width=” class=” id=”]
Energy Boost: Apple & Avocado Hydration Smoothie
By adding some serious hydration with coconut water, two types of leafy greens, and a tasteful kick with the mint, this smoothie is bound to get you moving. Feel free to add orange juice or orange to boost your Vitamin C.
- 1/2 avocado
- 1/2 apple
- 3-4 kale leaves, stems removed
- 1 handful spinach
- 200ml coconut water
- 4 fresh mint leaves
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Protein: Cherry (or Berry) Banana Powerhouse
Extra protein can be added to your smoothie by using a whey protein powder or by simply adding nut butter, nuts, milk, or seeds such as hemp, flax, or chia.
Check out this article: Should You Take Protein Shakes Before or After Workouts? for a full description of protein supplements and protein shake recommendations.
Check out another TEG recipe for a tropical protein smoothie HERE.
- 1.5 handful of frozen cherries or strawberries
- 1 handful spinach leaves, packed
- Half of frozen banana
- 2 scoops whey protein powder
- 200ml unsweetened vanilla or chocolate almond milk
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Weight Loss: Greek Yoghurt Banana Apple
Leafy greens are rich in fiber which keeps your body regular and your stomach feeling full. For an effective weight loss smoothie, refrain from using too many ‘superfood’ powders and sugars like honey or agave. Try to keep the fat content low and the leafy green content high.
- 1.5 Handful spinach
- 1 Handful of dandelion leaves
- 1 apple, cored and cut
- ½ banana
- 50g of frozen blueberries
- 1 scoop Greek yoghurt
- 200ml Water
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Meal Replacement: Banana Berry Mango
The recommended amount of calories for a good meal replacement smoothie would be around 500 calories. Bananas, mangoes, and grapes are great additives to any meal replacement smoothie. These fruits keep you feeling full and taste amazing when blended.
- ½ banana
- 125g Frozen mango
- ½ carrot
- 50g of fresh or frozen blueberries
- 1 handful spinach
- 1 small handful of nuts
- 1 scoop Greek yoghurt
- 200ml unsweetened almond milk
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Immunity Boost: Peach & Basil Blast
Check out our previously posted antioxidant smoothie HERE which features green tea, ginger, and mint.
- 1 Peach, pitted
- 100g of frozen strawberries
- Splash of lemon or lime juice
- Handful of spinach
- 200ml Orange Juice
- Sprig of basil depending on taste
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Sources
http://www.marksdailyapple.com/why-you-should-eat-leafy-greens/#axzz399GyqjWf
http://www.joybauer.com/food-articles/leafy-green-vegetables.aspx
http://www.thedabblist.com/energy-boosting-morning-green-smoothie/
http://www.incrediblesmoothies.com/faq-questions-answers/qa-what-can-i-put-in-a-muscle-building-green-smoothie/
http://www.incrediblesmoothies.com/weight-loss/how-to-make-a-meal-replacement-green-smoothie-for-weight-loss/
http://www.incrediblesmoothies.com/weight-loss/how-to-make-a-weight-loss-green-smoothie/