4 Variations on a Delicious Green Smoothie Recipe
What to consider in order to make a healthy smoothie
We’ve all tasted a smoothie before, right? They’re those delicious fruity cold beverages that are perfect portable meals on the go and great energy boosters after a workout. Whether you’ve had a smoothie before or not, you should definitely try our favorite green smoothie recipe!
Foundational Ingredients
Before we share our recipe, it’s important to know that not all smoothies are made equally in terms of nutritional value. For example, every smoothie on the menu from places like Dairy Queen contains more than 2x the amount of sugar that’s in a single can of soda, and that’s just looking at the nutritional facts of a small size smoothie.
A healthy smoothie, like our green smoothie recipe, should balance 7 key factors to meet our nutritional needs.
1. Liquid base.
The liquid base ensures that your smoothie isn’t too thick and can also double up as your source of protein and healthy fat.
2. Veggies.
Dark leafy greens, like kale and spinach, and veggies, like carrots and beets, provide essential vitamins and minerals, like calcium, phosphorus, and vitamin A, B, C, and D. Our bodies need these nutrients for pretty much everything, from fighting infections to growing new cells and regulating our hormones.
3. Fruit.
A moderate amount of fruits that are low in sugar, like berries, apples, and cherries, help to sweeten the smoothie since some veggies can be bitter. Fruit also serves as a great source of vitamins and fiber. Fiber is important because it helps us control our blood sugar levels.
4. Healthy fats.
Plant-based fats are healthy energy sources that also help our bodies regulate blood sugar and protect us from cardiovascular disease.
5. Protein.
Protein helps us feel fuller for longer. Smoothie ingredients that are rich in protein include milk and non-dairy milks, Greek yogurt, Skyr, and kefir, nut butters, chia seeds, flax seeds, and protein powers.
6. Carbs.
Plant-based carbs are another source of energy. All the base ingredients that we’ve covered so far constitute as carbs, unless you use water as your liquid base. Other sources include rolled oats and chickpeas which can give your smoothie a creamier texture.
7. Flavor enhancers.
Spices, herbs, and roots are great ways boost the flavor of your smoothie, while also adding more nutrients. Some of our favorites include cinnamon, turmeric, ginger, matcha powder, basil, and mint.
Pineapple Paradise Spinach Smoothie
Now that we’ve covered the basics, here’s our favorite green smoothie recipe and 3 recommended variations.
Ingredients
Serves 1
- ¾ cup coconut water or water
- ½ cup frozen mango
- ½ cup frozen pineapple chunks
- 1 small ripe avocado
- 1 cup kale
Instructions
Total prep time is about 5 minutes.
- Cut the avocado in half and remove the stone. See our avocado toast recipe for tips on choosing a ripe avocado.
- Combine all ingredients in a blender and blend until smooth.
Tip: cut the banana into slices and chill in the freezer for an hour before making the smoothie.
Variation 1: Tropical Paradise Smoothie
Substitute the avocado with banana and add shredded coconut. You can also add a little bit of match for energy.
Ingredients
Serves 1
- ¾ cup coconut water or water
- 1 small banana
- ½ cup frozen mango
- ½ cup frozen pineapple chunks
- 1 cup kale
- 1½ tsp shredded coconut
- (optional) ¼ tsp matcha powder
Variation 2: Mint Kiwi Smoothie
Substitute the kale with spinach and substitute the mango with kiwi. Omit the shredded coconut and add a handful of mint instead.
Ingredients
Serves 1
- ½ cup coconut water or water
- 1 small banana
- ½ cup kiwi
- ½ cup frozen pineapple chunks
- 1 cup spinach
- Handful of mint
Variation 3: Refreshing Green Apple Smoothie
Substitute the coconut water or water with your favorite milk or non-dairy milk and sub out the kiwi for green apple. Omit the mint and add cucumber.
Ingredients
Serves 1
- ⅓ cup (non-dairy) milk
- 1 small banana
- ½ cup chopped green apple
- ½ cup frozen pineapple chunks
- 1 cup kale or spinach
- ½ chopped cucumber
