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Template for designing Smoothie recipes

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Smoothies are a terrific way to boost your health, get your daily dose of fruits and veggies, along with many other health benefits!

  • excellent protein
  • calcium
  • iron, magnesium, manganese, zinc, copper
  • vitamin C, vitamin K, vitamin A,
  • vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6,
  • vitamin E,
  • omega 3 fatty acids,
  • potassium,
  • tryptophan, folate,
  • good fiber

Green smoothies do not have: cholesterol, saturated fat, hydrogenated oils (trans-fats), MSG, GMOs, added hormones, antibiotics, artificial color, artificial flavor, preservatives, nor refined sugar.

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Make Your Own Green Smoothie Recipe

When you first start out making smoothies you might find yourself using more fruit than veggies.  This is normal.  For some people it takes time to build up the pallet for greens.  I do however encourage you to gradually decrease your fruits and increase the vegetables.  Fruits are often high in sugars, natural ones sure, but none-the-less, I think it’s best to eat natural sugars in moderation.  There are ample benefits in recharging your “green batteries”, so make that a goal.  One fruit that seems to really mask the flavors of greens is the mighty banana!  I make smoothies with 6 cups of spinach and in just adding a banana, I have transformed the taste of my smoothie immensely.

Ingredients (See below for ideas)

  • 1 bunch green leafy vegetable of choice (50% or more of the total)
  • Fruit of choice (50% or less if possible of  the total)
  • 1-2 bananas or 1 avocado to emulsify (make creamy)
  • Sweeteners – if desired
  • Superfoods (optional)
  • Fats (optional) **


Side Note about fats: Fruit and vegetables are good sources of vitamins, minerals, antioxidants, phytochemicals and fiber Many of these nutrients (e.g. beta carotene, vitamin D, and vitamin E) are fat soluble and their absorption is enhanced when consumed with a small amount of healthy fats. Add a small amount of healthy oil (e.g. extra virgin olive oil or flaxseed oil) to the salad dressing or whilst cooking, or include other healthy fat sources such as avocado, coconut, nuts or seeds.

Directions

  1. Put all ingredients in your blender.
  2. Add enough water, nut milks, coconut water, teas, etc to cover all ingredients.
  3. Blend till smooth.
  4. Drink immediately.

Tips:

  1. Wash the vegetables & fruits.
  2. Pre-cut the vegetables to manageable sizes that your blender can handle.
  3. Put all liquids and the foods with the highest water content in the blender first. Your blender will thank you! I like to put in the liquids and any greens that I am using in first, then run it till the greens are broken down.
  4. Make sure you add enough water for blending. This will help your blender in creating a nice and smooth smoothie. If you have more dense fruits and veggies that are lower in water content you will need to add more than usual.
  5. Blend long enough so your foods will be really smooth, but not so long that they get warm.

Examples of possible ingredients:

1 bunch green leafy vegetable of choice (50% or more of the total)

  • Arugula has a peppery taste and is rich in vitamins A, C, and calcium. Arugula can be eaten raw.
  • Collard Greens have a mild flavor and are rich in vitamins A, C and K, folate, fiber, and calcium.
  • Dandelion Greens have a bitter, tangy flavor and are rich in vitamin A and calcium.
  • Kale has a slightly bitter, cabbage-like flavor and is rich in vitamins A, C and K.
  • Mustard Greens have a peppery or spicy flavor and are rich in vitamins A, C, and K, folate, and calcium.
  • Romaine Lettuce is a nutrient rich lettuce that is high is vitamins A, C, and K, and folate.
  • Spinach has a sweet flavor and is rich in vitamins A and K, folate, and iron.
  • Swiss Chard tastes similar to spinach and is rich in vitamins A, C, and K, potassium and iron.

Fruit of choice (50% or less if possible of  the total)

  • Fruits lowest in Sugar: lemon, lime, rhubarb, raspberries, blackberries, cranberries
  • Fruits low to medium in Sugar: strawberries, casaba melon, papaya, watermelon, peaches, nectarines, blueberries, cantaloupes, honeydew melons, apples, guavas, apricots, grapefruit.
  • Fruits fairly high in sugar: plums, oranges, kiwi, pears, pineapple.
  • Fruits very high in sugar: tangerines, cherries, grapes, pomegranates, mangos, figs, bananas, dried fruits.

Sweeteners – if desired

  • Fruit is the simplest way to get some sweet flavor into your foods. Ripe bananas in particular are very sweet and are commonly used in smoothies and blended foods.
  • Lucuma - maple like flavor. Add to your favorite smoothie for an extra sweet treat. Lucuma has a low glycemic index.
  • Yucan – maple like flavor. Rich in antioxidants and low in calories.  Yacon also functions as a prebiotic – stimulating beneficial bacteria in the intestine to help maintain the immune system.
  • Honey is full of antibacterial properties and high in natural sugar content.
  • Stevia is a great herbal alternative to an artificial sweetener. It is very sweet with a glycemic index of zero.  It is most commonly sold as an extract, but can also be obtained as a whole leaf, dried and ground.
  • Mesquite Pod Meal is another specialty item which can be used as a sweetener for dehydrated foods, raw desserts, smoothies, etc.  It is made from the ground-up pods of the mesquite tree, and is high in protein and minerals.  It has a strong flavor, so a little goes a long way.
  • Coconut Secret Coconut Nectar – When the coconut tree is tapped, it produces a naturally sweet, nutrient-rich ‘sap’ that exudes from the coconut blossoms. This sap has a very low glycemic index score and contains 17 amino acids, minerals, vitamin C, broad-spectrum B vitamins, and has a nearly neutral pH.

Superfoods (optional)

  • Chia seeds For insoluble fiber and omega 3′s, 8 times more omega 3 oils than salmon,  highly stable due to high antioxidant capacity (unlike unstable sources like flax and fish and hemp).  It’s a complete protein and has 18 amino acids, 5 x more calcium than milk, 3 x more iron than spinach , 15 x more magnesium than broccoli.
  • Bee Pollen
    Though not vegan, bee pollen is an amazing source of nutrients and cannot be synthesized in a laboratory.Bee-gathered pollens are rich in proteins, free amino acids, vitamins, including B-complex, and folic acid.  Bee pollen can have allergenic reactions in people so must be used with caution.
  • Hemp seeds
    Hemp seeds contain all the essential amino acids and essential fatty acids necessary to maintain healthy human life.
  • Goji Berries – They are a complete protein source, contain 19 different amino acids, 21 trace minerals, are extremely high in Iron and one of the highest antioxidant foods in the world. Antioxidants protect us from free radicals and counter the creation of cancer cells. Goji berries also support the adrenal glands, boost immune function, increase alkalinity, improve eyesight and much more.
  • Maca is a member of the cruciferous family. This incredible veggie supports and balances your hormones, heals depression, increases libido, supports the Endocrine system, and provides thyroid support. In men, Maca has proven to heal many issues involving the prostate.
  • Spiralina contains all eight essential amino acids, rich in vitamins and minerals, chlorophyll, an anti-inflammatory, balances brain chemistry, a blood builder, immune booster, high in antioxidants, and contains Gamma-Linolenic Acid, which gives us soft silky skin and healthy hair.
  • Camu Camu – This berry is know as the Vitamin C Sun King. It contains the world’s highest vitamin C content. It also supports immune function, improves eyesight, creates beautiful skin, supports strong collagen, decreases inflammation, reduces stress, and improves lung health.
  • Aloe is great for all types of digestive problems, including Crohn’s Disease, it aids in relieving fungal infections, kills yeast, and is great for weight loss. Aloe Vera also reduces inflammation, reduces cancer tumors, normalizes blood sugar, produces white blood cells, promotes healthy kidneys and increases the elasticity of our skin.
  • There are far to many to list!!!

Fats (optional)

  • Fats (good fats of course) actually aid the absorption of our fat soluble Vitamins like K and E, both super important and also the absorption of minerals. These are rich in greens so put a little fat in your smoothie and a little fat on your greens when eating a salad. In a smoothie try coconut flesh, coconut oil/butter,  chia seeds or ground flax seeds,  ground nuts, hemp seeds, Tahiti, avocado, nut milk, flax oil, avocado and many others.
  • Healthy fats actually aid the absorption of our fat soluble Vitamins like K and E, both super important and also the absorption of minerals.  In a smoothie try coconut flesh, coconut oil/butter, chia seeds or ground flax seeds, a few ground nuts, hemp seeds, Tahiti, avocado, nut milk, flax oil.

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Benefits of Blending

  • Better absorption. Green leafy vegetables such as lettuce, kale and spinach are hard to digest when raw. Your blender will start the breakdown process.  In doing this you’ll absorb the lycopen and beta-caroten easily.   Be sure to “chew” you smoothies as well.  Digestion starts in the mouth as your saliva juices blend with the foods.
  • A smoothie uses the whole food, no waste. You will get the juice and all the fibers.
  • Smoothies are a great way to eat your vegetables. Specially for kids!  Get them involved.  Greens are the most alkalizing, mineralizing and healthiest foods. If getting in your daily veggie and fruit quotas are difficult for you, this is a no brainer!   Not only will you get dense doses of nutrients, you will fall in love with them!
  • Blending is the quickest and easiest way to prepare large amounts of raw food.  They are easy to find and to follow. The Internet is saturated with all sorts of amazing recipes.  After a while you won’t need to rely on them, you will learn to listen to your body and recognize what it is asking for.
  • Is is always best to consume your smoothies right after making them but you can make them ahead of time if need be.  I recommend drinking them within 24 hours.  It is also best to store them in a mason canning jar, filling the jar with your smoothie as full as you can get it.  You don’t want much air between the lid and drink.  This will cause oxidization and lose of nutrients.


 

 

 

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2 thoughts on “Template for designing Smoothie recipes

  1. This is one of the clearest and most comprehensive overviews of smoothie basics… I LOVE this! Thank you for making this so simple.

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