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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!

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)


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)

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

Sweeteners – if desired

Superfoods (optional)

Fats (optional)

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Benefits of Blending


 

 

 

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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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