If you want to try green smoothies but don't know where to start, this easy guide will get you started in minutes!
Green smoothies are a great way to get more veggies into your diet, quickly and without fuss! You can prepare delicious green smoothies in a few minutes and you can adapt them to whatever is available in your kitchen on the day!
The basic ingredients in a green smoothie are:
Green vegetables such as spinach, kale, celery, cucumber, avocado. You can mix and match to your taste. Baby leaf spinach blend easily and has a very mild flavour so it blends well with everything.
Fruits to add taste and sweetness. You can use any of your favourite fruits for sweetness and flavour: mango, pineapple, kiwi, lime, lemon, melon, nectarine, mandarin, grapes, berries, banana, apple, pear, etc.
A creamy ingredient to make the texture smooth and creamy. You can choose from mango, banana, cashews, greek yogurt, avocado, nuts, nut butters, coconut milk. Frozen fruits also help give a creamy texture.
Healthy fats such as any nuts or nut butters to bring you additional nutrition and fulness for longer. i.e. chia seeds, flaxseeds, hemp seeds, almonds, brazil nuts, cashews, coconut chips, etc.
Chilled liquid such as plant-based milks (almond, coconut, hazelnut, oats, etc) or just water. Avoid adding fruit juices to your smoothies as they will most likely spike your blood sugar levels.
Other optional ingredients you can add to your smoothies include:
Extra flavour such as fresh mint, or lemon, ginger, vanilla, cinnamon, etc.
Nutritional supplements like protein powder or collagen for extra protein.
The proportion of green vegetables vs fruit is one you can change over time. Build up your palate until you get to a ratio of approximately 70% green veg and 30% fruit to get maximum nutrition and keep your blood sugar levels steady.
Top Tip! Fresh or frozen fruits and vegetables are both great for your smoothies! Frozen products conserve more nutrients as they spend less time out in transportation and shelves compared to fresh produce. Frozen is a practical option when you are short of time and want a quick and easy smoothie.
You know the basics now. Start experimenting and let me know how you get on!
Stay tuned for more posts, recipes and inspiration.
Laura
Your Mind-Body-Nutrition coach
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