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There is barely time for lunch, thanks to our busy lifestyles. We grab some processed food or visit the nearest coffee shop to down some coffee before rushing back to work. By evening, you are low on energy and tired, and the easiest solution is to go to the nearest pizza shop for dinner. Is it a wonder that you always feel tired and low on energy? You are undoubtedly unhealthy since you barely meet your daily nutrition requirements.
Maybe you have heard people say that smoothies are a great way to give your body ample nutrition and keep your energy levels at an optimum. However, the best way to ensure that you are drinking healthy smoothies is preparing them yourself. Below we look at what a smoothie is, the particular benefits that you get from a green smoothie, and some green smoothie recipes that you can try out.
Smoothies vs. Juices
Before we even look at some smoothie recipes, we need to make things clear: smoothies and juices are extremely different. When extracting juice, the vegetable and fruit fiber pulp are left in the machine’s pulp collector.
When making a smoothie, the entire food or fruit is used, except for the skin or seed, depending on the type of food or fruit. Juicing allows you to intake more nutrients especially for foods that do not have the best taste – parsnip, kale, broccoli, and swiss chard. Smoothies fill you up more, thanks to the fiber. Fiber also helps in bowel movement.
What are green smoothies?
These are smoothies that are blended with fresh leafy green vegetables. Smoothies may not have the best taste. Even with green smoothie recipes, you need some fruits or flavors to make them palatable and tasty.
Benefits of green smoothies
– High in nutrition – this is determined by the fruits and vegetables that you choose. Most fruits and vegetables contain vitamins A and C, with avocado containing high magnesium and potassium levels. Guava is high in folate.
– Cheaper – homemade green smoothies will be way cheaper when compared to buying them at a juice bar.
– Easy to prepare – you only need a blender (and a pitcher for large amounts that you can store)
– Filling – since they contain fiber and a lot of water, you feel as if you have eaten a full meal.
– Aid in weight loss – green smoothies are low in calories. They leave you feeling full and fight hunger and cravings.
Green smoothie recipes
Now that you have a slight idea of what green smoothies are, their benefits, and how they differ from juices, why not delve into quick, simple recipes that you can try at home?
Green smoothie recipe tips
Before we look at some recipes, the following tips will ensure that your smoothie tastes great:
a) The liquid should go in first – this allows for the blender blades to move freely. Greens go in second, with fruits going in last.
b) Start at the lowest speed available on your blender . This ensures that the big pieces of fruit are broken. Work your way up to high for a puree. If your blender has function buttons, you can pulse severally before you switch into puree mode.
c) Ice could help you thicken your smoothie if you added too much liquid . Just add a few cubes into the blender.
The recipes:
1. Collard Greens Smoothie – with mango and lime
The mango and grapes sweeten this smoothie
Serves 2
Total time: 5 minutes
Ingredients
2 cups collard greens (you can also use spinach) – stemmed and chopped
1 cup grapes – green
2 tbsps. Fresh lime juice
1 1/2 cups mango – frozen
1/2 cup water
DirectionsPour the water and lime juice into the blender, followed by the collard greens, then mango and grapes. Starting slow, work your way up into a puree. You can add more water to achieve the desired consistency.
2. Spinach Smoothie – with Avocado and Apple
The avocado makes the smoothie creamy. You need not add dairy.
Serves 2
Total time: 5 minutes
2 cups spinach or kale (stemmed and chopped)
Chopped avocado
1 1/2 cups apple juice
1 cored, chopped, unpeeled apple
DirectionsPour the apple juice into the blender, followed by the spinach or kale, then apple and avocado. Starting slow, work your way up into a puree. You can add more water to achieve the desired consistency.
3. Kale Smoothie – with Pineapple and Banana
Serves 2
Total time: 5 minutes
Coconut milk, pineapple, and banana give a tropical taste to this smoothie
Ingredients
2 cups kale or spinach (stemmed and chopped)
1 Banana – ripe and chopped
1/2 cup coconut milk
¼ medium pineapple – chopped
1/2 cup water
DirectionsPour the water and coconut milk into the blender, followed by the kale, then pineapple and banana. Starting slow, work your way up into a puree. You can add more water to achieve the desired consistency.
4. Spinach, Coconut, and Grape Green Smoothie
Serves 1
Total time: 5 minutes
Ingredients
1 cup packed baby spinach
¼ cup coconut milk
1 cup green grapes (seedless)
1/2 cup ice
DirectionsPour the coconut milk into the blender, followed by spinach, then grapes and ice. Blend until smooth and frothy.
5. Kale-Apple Green Smoothie
Serves 1
Total time: 5 minutes
Ingredients
1 small stalk celery (chopped)
1/2 cup apple juice
1 tsp of fresh lemon juice
3/4 cup chopped kale – ribs and thick stems removed
1/2 banana
1/2 cup ice
DirectionsPour the lemon and apple juice into the blender, followed by kale and stalk celery, then banana and ice. Blend until smooth and frothy.
6. Matcha Pear Green Smoothie
Serves 1
Total time: 5 minutes
Matcha is just kale. You will be taking some caffeine in the form of green tea powder. The protein powder keeps you full for longer.
Ingredients
1 cup of almond milk (unsweetened)
1 cored pear
A packet of protein powder in vanilla
1 cup of spinach
1 tsp of matcha tea powder
DirectionsPour the almond milk into the blender, followed by the spinach, then pear, protein powder, and matcha tea powder. Starting slow, work your way up into a puree. You can add more water to achieve the desired consistency.
All in All
The above green smoothie recipes are quick and easy to prepare even when you are time constrained. They are awash with nutrition and are way cheaper compared to buying smoothies. You can take a smoothie for breakfast, lunch or dinner. You need not grab some coffee or junk food. Try some healthy smoothies today.
