Green smoothies are an excellent method to meet your daily fruit and vegetable requirements. The majority of individuals have trouble eating enough during the day, but they can easily be consumed as a drink. Although a green smoothie is nutritious, a diet consisting solely of green smoothies is unhealthy. Here is a healthy most basic green smoothie recipe…
The Basic Green Smoothie Formula
If you ask ten different people, you could get ten different answers to the following question. “Can you explain what a smoothie is?” Health gurus and other smoothie fans aren’t sure what it takes for a beverage to be labeled as a smoothie.
Some argue that a drink must contain ice and milk in order to be labeled as a smoothie. Others substitute low-fat yogurt or another dairy food for milk. Others avoid using milk entirely and instead use water as a liquid foundation.
In general, a smoothie is much thicker and heavier in consistency than a fresh juice. Smoothies are usually made in a blender rather than a juicer and are served chilled the majority of the time. The consistency is that of a thick milkshake. However, a milkshake requires ice cream, which you will not find in a healthy smoothie.
If you check a dictionary you will find that a smoothie is defined as “A person who has a winningly polished manner.” The second definition found at Dictionary.com is more of what we are looking for, “A thick beverage of fruit puréed in a blender with ice and milk, yogurt or juice.” If you stick to that definition you see that the actual ingredients of a smoothie are up to you.
In almost every case, smoothies are made with fruits and vegetables as a healthy beverage, and not things like refined sugar and ice cream, which would constitute an unhealthy desert drink.
Just remember what was mentioned earlier. If you stick to mostly fruits in your green smoothies you may find it difficult to lose weight, and you may even gain weight. Replacing most of the fruits with healthy leafy greens and the occasional green fruit is what makes green smoothies so powerfully healthy.
Focus on at least 60% or 75% vegetables in your green smoothie recipes. This will provide a lot of healthy nutrients and minerals, without putting too many calories, carbs, and too much natural sugar into your body.
If you need help getting started, check out this basic green smoothie formula.
- 1 to 2 cups of liquid
- 2 tablespoons of binder
- 1 or 2 handfuls of frozen fruit
- 4 to 6 ice cubes
- 2 – 4 tablespoons of protein powder
- 1 soft fruit
- Green vegetables like kale, spinach, celery, arugula, collard greens and cabbage, bok choy and beet greens, chard and dandelion greens, to name a few.
- Healthy sweeteners and oils are optional.
Expect 2 to 3 smoothies of 16 ounces each with the above basic recipe.
Your liquid could be milk, nondairy milk like almond milk, green tea or water. Binder is anything that gives your smoothie a thicker consistency and holds it together, like ground flaxseed, nut butter or raw almonds. Protein powders are available with peas, hemp, sprouted brown rice or a blend of all 3 as the protein base. Bananas or avocados qualify as a soft fruit.
It is also entirely up to you whether or not to have any “superfoods.” Cacao nibs, powdered greens, ground cayenne pepper, pumpkin or chia seeds, cauliflower, ground whole oat bran, baobab, green apples, coconut oil, and walnuts will significantly improve the health-promoting nutrients and minerals in your green smoothie.
As promised earlier, we will now look at the best greens to use in your smoothie. These are the fruits and vegetables that, due to the vitamins and minerals they contain, have important health benefits.