Oh My Veggies writes:
If you want to enjoy a green smoothie as a snack, you’ll want to use this formula: Greens + Carbohydrate + Protein.
For a meal smoothie, the formula is: Greens + Healthy Fat + Carbohydrate + Protein.
Add optional superfoods to any type of smoothie for a nutritional boost. Here are some of my favorite ingredients:
- Greens and Other Veggies – the king green kale, spinach, romaine, celery, swiss chard, mustard greens, dandelion greens, cucumber, wheatgrass, herbs such as mint, cilantro, parsley, and basil, etc.
- Fruit – bananas, apples, green apples, pears, kiwi, pineapple, peaches, mango, raspberries, strawberries, blueberries, papaya, lemons, limes, grapefruit, orange, blood orange, figs, dates, plums, acai, etc.
- Proteins – plant-based protein powders (brown rice, pea, Sunwarrior, Vega, etc.), hemp seeds, chia seeds, nut butters, etc.
- Healthy Fats – chia seeds, avocados, coconut oil, hemp seeds, nuts/seeds
- Superfoods (Optional) – bee pollen, maca powder, lucuma, cocoa nibs, spirulina, chlorella, cinnamon, cayenne, young coconut meat, unsweetened shredded coconut, coconut water, avocado, chia seeds, hemp seeds, matcha tea powder, nut milks, sprouted buckwheat groats, raw gluten free oats, etc.
Green Smoothie Benefits + Chocolate Mint Green Smoothie recipe here.
The Super Green
Powerful detox action masquerades as another delicious shake from Prevention's Lori Powell (it's pictured here with the Berry Breakfast Smoothie.) The celery and parsley that contribute to its bright green color are diuretics that help rinse toxins from your system. Kale and mango are superfoods bursting with nutrition that support your cleanse.
PREP TIME: 15 minutes
TOTAL TIME: 15 minutes
1¼ cups chopped kale leaves (stems and tough rib removed), preferably Lacinato (also known as dinosaur)
1¼ cups frozen cubed mango
2 medium ribs celery, chopped
1 cup chilled fresh tangerine or orange juice
¼ cup chopped flat-leaf parsley
¼ cup chopped fresh mint
COMBINE all ingredients in blender.
PUREE until smooth.
POUR into 2 chilled glasses.
NUTRITION (per serving): 160 cal, 3 g protein, 39 g carbs, 5 g fiber, 0.5 g fat, 0 g sat fat, 56 mg sodium
Cherry Ginger Smoothie
Oh My Veggies writes:
Why are cherries only sold in bags? They should sell them in cartons, like strawberries! While I love cherries, those big bags end up sitting in the fridge for quite a while when you’re the only cherry eater in the house. Whenever we have extra fruit on hand, I like to use them up in smoothies, but sweet cherries are a little bit tricky because while they’re great for snacking, they just don’t shine in a smoothie.
Cherries need a little oomph if you’re going to put them in a smoothie. Something to add some complexity to their sweetness. Chocolate works and so do other more assertive fruits, but my favorite thing to add to cherry smoothies is fresh ginger because when it comes to adding oomph, there’s nothing oomph-ier than ginger.
Green Recovery Smoothie
Celery and banana are rich in the electrolytes Sodium and Potassium (which you lose when you sweat). Together with the proteins in the hemp powder and nut butter, they are the perfect ingredients in a recovery drink. Keep hydrated and drink this Green Recovery Smoothie after a workout for best results.
1 celery stem with leaves
1 ripe banana, peeled
1 kiwi, peeled
1/2 avocado, stoned
1 lime, juice
1 tbsp hemp protein powder, optional
1 tbsp almond butter or soaked almonds
1 cup coconut water or plant milk of your choice
Mix all ingredients in a blender with a few ice cubes until smooth.
Cheers to a healthy Friday morning start! Just made a new Strawberry Protein Dream Smoothie.
Here’s the recipe for 1 serving:
- 4 strawberries (plus 1 to top with!)
- 2 tablespoons of low fat Greek yogurt
- 1/2 scoop vanilla protein powder
- 1/2 banana
- 1/2 cup of milk
- 5 ice cubes
Matcha (Green Tea) Mango Smoothie
"I love using mango in smoothies – it’s sweet and refreshing, it also works as a nice thickener without having to use bananas, yogurt or nuts. I know there are a lot of smoothie-loving-banana-haters out there, so this one’s for you. (Although a banana is a delicious addition here if you want yours a little bit creamier).”
Via Love & Lemons
"Do you ever fall into food ruts? You know, when you realize you’ve been using the same ingredients or eating the same meal over and over? Call me a creature of habit, but I certainly do. Once in awhile, however, I like to mix things up, because variety helps cover all of the nutrition bases (after all, different fruits and vegetables contain different vitamins and minerals) and keeps things interesting. In short, eating the rainbow helps ensure your body is getting what it needs to thrive.
This smoothie is full of nutritious goodies that help calm inflammation and build strong muscles, making it a great choice for a post-workout snack. In addition to juicy pineapple, oranges, and bananas, it’s infused with a full serving of filling plant-based protein, as well as omega-3 healthy fats. I’ve also added some fresh ginger and a pinch of turmeric, both of which have very strong anti-inflammatory properties. Enjoy!”
Full smoothie breakdown here.