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Smoothie Recipe Template

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When you blend fruits and vegetables, the cells of the plants break down, and digestibility is improved. BUT even with that, be sure to chew your smoothies. The chewing process starts the release of the saliva in your mouth. The mixture of saliva and your food is where digestion begins. Thoroughly chewing is a very healthy habit to have. It may feel strange at first, but soon it will become an automatic response.

What Smoothies Don’t Have

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. Do your best to keep it that way.

Designer Smoothies

When you first start making smoothies, you might find yourself using more fruit than veggies, this is normal. For some people, it takes time to build up the palate for greens. I do however encourage you to decrease the fruits and increase the vegetables gradually.

Fruits are often high in sugars, natural ones sure, but 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 mask the flavors of greens is the mighty banana! I make smoothies with six cups of spinach, and by adding one banana, I have transformed the taste of my smoothie immensely. IF you don’t care for bananas or can’t eat them for some reason, click (here) to learn about Banana Free Smoothie Options.

Ingredient Template:


  1. Wash the vegetables and fruits.
  2. Pre-cut the vegetables to manageable sizes that your blender can handle.
  3. When adding flax or chia seeds, soak them in 1 cup of liquid for about 15 minutes in the blender carafe, enough for them to swell up.
    • The first thing to add to your blender is the liquid. The moisture will help the greens move more freely when blending.
    • Start with 1 cup. After everything is added, feel free to add more if desired.
    • The more liquid you add the more watery or runnier the smoothie will be.
  4. Add the greens. Blend until the greens are broken down.
    • Blending in stages prevents chunks.
  5. Add the frozen or fresh fruit, superfoods, and spices. Blend until smooth.
    • I always recommend frozen bananas over fresh. Make a habit out of storing overripe, peeled bananas in the freezer for future smoothies.
    • A dash of a high-quality salt will increase the minerals and improve the taste of your smoothie.
    • A green smoothie should be perfectly smooth.
  6. Optional – Add ice.
    • Always add the ice last. Otherwise, you may over-blend the ice, and it will make your smoothie watery rather than frosty.
    • I usually only add ice if my fruit wasn’t frozen.

Time-Saving Tip:

  1. Purchase seven green produce bags.
  2. On Sunday prepare seven smoothie bags (one for each day).
  3. In each bag place the fruits and veggies that you want to use in each morning smoothie.
    • Monday: 3 cups of spinach, 2 carrots, 1 apple.
    • Tuesday: 3 cups of kale, 1 cucumber, 1 apple.
    • These give you some ideas. You can add dry goods to the smoothie later, such as protein powders, sweeteners, etc. (if desired).
  4. Come morning, open the fridge and pull out your smoothie goodie bag. Blend, serve, and enjoy!

Examples of possible ingredients:

Green leafy vegetable of choice (80% or more of the total)

Fruit of choice (20% or less of the total)

Sweeteners – if desired






Mesquite Pod Meal

Coconut Secret Coconut Nectar

Superfoods (optional)

Chia seeds

Bee Pollen

Dandy Blend

Hemp seeds

Goji Berries


Protein Powder


Camu Camu

Aloe Vera

There are far too many to list!!!

Fats (optional)

Fats (good fats of course)


Benefits of Blending

Let’s Go Shopping

My Recommendations:
High-End Blender

Mid-Range Blender

Green Produce Bags


Superfood Options

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Thank you for your support! amie sue



This website is not intended to provide medical advice. All content, including text, graphics, images, and information available on this site is for general informational, entertainment, and educational purposes only. The content is not intended to be a substitute for professional diagnosis or treatment. The author of this site is not responsible for any adverse effects that may occur from the application of the information on this site. You are encouraged to make your own healthcare decisions, based on your research and in partnership with a qualified healthcare professional.

9 thoughts on “Smoothie Recipe Template

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

  2. Lorie says:

    Hi! I’ve besen reading your site for a long time now and finally got
    the courage to go ahead and give you a shout out from
    Huffman Texas! Just wanted to say keep up the excellent job!

    • amie-sue says:

      Good morning Lorie,

      I am so thankful that you finally made yourself known. It means a lot to hear from the readers otherwise I feel like I am sharing to a blank audience. hehe I hope to hear from you more in the future. Many blessings, amie sue

  3. bmistic says:

    Hi Amie Sue,
    Just wondering, do the green bags really work, especially for cut fruit?

  4. Mene says:

    Hello Amie-Sue,

    Because I buy through my local farm, they can go a month offering only 1 greens sometimes. Have you heard anything about there being a health problem with using 1 type of greens only. Thank you.

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