Green smoothies are all the rage these days in health-conscious circles, but for some of us, they just seem nasty. Don’t fret, this nutritious snack can be accessible for anyone. Making a green smoothie with awesome taste and texture takes a little experimentation, but I’ve got you covered.
What’s So Great About Green Smoothies?
Smoothies are popular for several reasons: they are quick, they are yummy and they pack some major nutrients if made correctly. Make them at night as a grab-and-go breakfast, share them with your kids as an afternoon snack or add some protein for great post-workout nutrition.
They key is making sure your green smoothie is as nutritious as it can be. It’s tempting to make it sweet and dessert-like for some of us (guilty!), but you can succeed at making it delicious and nutrient-heavy. Green smoothies by default are green (hence the name) because they include leafy green vegetables, like kale, collards, swiss chard or spinach. The greens take center stage, along with the liquid, but then the other additions are up to you. The idea is that a green smoothie is a simple way to get more leafy greens, veggies, fruits and healthy fats in your diet in a simple, yet tasty way.
Green Smoothie Basics
Most green smoothies include the following basic ingredients:
Liquid: The liquid is important and necessary. Some health club cafes will use sugary yogurt as their liquid base and while this makes a super yummy smoothie, it’s not really what we’re going for with a green smoothie. I usually use unsweetened almond milk, regular organic whole milk or unsweetened kefir. You could also use water or really any liquid. Different liquids will give a different taste and texture, so don’t be afraid to experiment with one or more liquids. If you use kefir or yogurt, make sure it’s plain unsweetened.
Greens: Depending on your preference and blender capabilities, you might have a preference of greens. I like spinach because I always have it on hand, it blends easily and my blender just kind of sucks and can’t handle the dry, thicker texture of kale and collards. These leafy greens are super nutritious, so if you have an awesome blender, give them a shot. You really can’t taste the greens anyway, so don’t be afraid.
Fruit: Fruit is a great way to add some sweetness to your smoothie, but be careful not to overdo it. I like to keep frozen (unpeeled) bananas in the freezer for smoothies. Being frozen, they make the texture and temperature fit what I’m looking for and I think bananas are necessary to give a nice creamy texture. I also often add 1/2 c. or so of frozen raspberries or blueberries as well for some sweetness. I will warn you, the red from the raspberries plus the green makes for a brownish smoothie so don’t let the color sway your opinion.
Other Add-Ins: Once you have the basics – liquid, greens and fruit – add in some other healthy stuff. I always do some peanut or almond butter (raw, unsweetened) and chia seeds. You could also do protein powder, a little unsweetened cacao, ground flaxseeds, avocado or honey. Again be careful not to add things with added sugar.
The Trick to Awesome Green Smoothies
Making green smoothies takes a little practice. Unless you’re following a recipe, it can be tricky to get the right amount of liquid, the right texture and a good flavor. I’ve made disgusting green smoothies and I’ve made awesome ones. It might take a bit of practice, but stick with it and make note of what you like. In my experience, simple is better than complex. The more flavored stuff you try to add, the harder it is to get a great flavor. Some basics are below, but if you’re more of a recipe kind of person, look online and there are a million to choose from.
The Trick: Blend the liquid and greens first
Once you see how this works, it makes perfect sense. Add your greens (1 cup or so) and your liquid (1 cup or so) to the blender and let it rock. Getting the greens as blended as possible before adding the other ingredients helps get a nice texture. If you try to blend it all together, sometimes the greens don’t blend properly, leaving chunks. I don’t know about you, but I do not want chunks (especially chunks of greens) in my smoothies.
There you have it. Green smoothies sound all crazy and new-agey healthy, but they really are simple. Take a little time and experiment with what you like. Once you find something that works, keep refining and adding more healthy ingredients (like unsweetened shaved coconut, nuts and other healthy fats). While I don’t like the idea of supplementing meals for smoothies, I do love a smoothie as an afternoon snack or grab-and-go breakfast. Play with it and see what works for your lifestyle.
Do you love green smoothies? Share your favorite combinations or ingredients in the comments! Or just trying them out for the first time? I’d love to hear what you think or how it went!
{Photo Credit: joyosity}