SWIHA Blog

Foolproof Formula for a Healthy, Satisfying Green Smoothie

Posted by Taylor Jablonowski on 4/8/19 3:00 PM

Green-Smoothie-SWIHA-Holistic-Nutrition-Blog

Full of fiber and packed with nutrition, green smoothies are a staple in any health-conscious diet. Making this delicious drink is as easy as 1, 2, 3!

  • 1 cup of fruit
  • 2 cups of liquid
  • 3 cups of greens

Step One: Choose Your Liquid Base

To ensure even blending, add two cups of liquid to your blender first. Be mindful of the sugar content of liquid bases, and feel free to choose more than one!

Popular choices:

  • Alkaline water - restores PH balance by reducing acidity in the body
  • Coconut water - super hydrating and contains natural electrolytes
  • Nut milks - dairy-free option for satisfying a creamy craving

Consider trying:

  • Unsweetened green tea - loaded with antioxidants and vitamins
  • Aloe water - supports digestion and PH balance
  • Kefir - powerful probiotic and source of protein

Step Two: Choose Your Greens

Greens are essential for keeping our bodies functioning optimally. Add three cups of fresh leafy greens, taking into account complimentary flavors to your other additions.

Here’s some of the most widely-available greens and their flavor profiles:

  • Kale - earthy, green, fibrous
  • Chard - mild, slightly bitter
  • Spinach - neutral, lightly herbal
  • Romaine - crisp, undetectable
  • Arugula - bold, peppery, bitter

Step Three: Add Your Fruits & Veggies

While many think first of fruit smoothies, there are many vegetables that make excellent additions to smoothies as well. Add a total of one cup of fruits and veggies to the top of the blender.

Fruits:

  • Kiwis - high in Vitamin C
  • Blueberries - support immune system and brain health
  • Avocados - full of healthy fat and low in carbohydrates
  • Mangoes - contain soluble fiber which supports heart health
  • Strawberries - low glycemic index, won’t cause blood sugar spikes
  • Bananas - made of resistant starch and high in potassium
  • Pineapples - high in thiamin and B-vitamins, increases energy

Vegetables:

  • Zucchini - high in fiber, anti-inflammatory
  • Snow peas - good source of vitamins A & C and potassium
  • Beets - boosts energy, supports heart health
  • Cauliflower - full of antioxidants and fiber
  • Broccoli - Improves digestion and lowers cholesteral 
  • Sweet potato - rich in beta-carotene, improves brain function

Yummy, Healthy Extra Additions:

  • Chia seeds - high in protein, loaded with antioxidants
  • Turmeric - anti-inflammatory, high in nutrients
  • Cacao - rich in polyphenols, promotes healthy blood flow
  • Bee pollen - antiviral, antifungal and antibacterial
  • Flax seed - high in Omega-3 fats and dietary fiber
  • Coconut oil - raises HDL (good) cholesterol
  • Chlorella - supports immune function, source of protein
Green-Smoothie

Velvety Cacao and Zucchini Green Smoothie

2 cups unsweetened almond milk

1/2 cup diced zucchini

1 banana

3 cups of spinach

1 tablespoon of coconut oil

2 teaspoons cacao powder

 

Combine ingredients in a high-speed blender for one minute.
Tip: Freeze the banana and zucchini for a thicker, creamy texture

Study Holistic Nutrition

Topics: Holistic Nutrition, Recipe of the Week, Recipe, Holistic wellness, Healthy Eating, healthy living, Green Smoothie

About the Author Taylor Jablonowski

Taylor Jablonowski is SWIHA’s Marketing Specialist and a momma to a one-year-old boy named Arlo. When she's not working to make the Healing Arts accessible to everyone, you'll probably find her somewhere in the woods with her feet in a river.

Taylor Jablonowski

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