The 3 Step Guide to Green Smoothies

Tuesday 18 October 2016
  • guide to green smoothies

Looking for a quick heathy breakfast? Drink your way to health this summer with the green smoothie!

Smoothies are a great and tasty way to get lots of fruit, vegetables and superfoods into your diet quickly and easily. Healthy greens like spinach, kale and avocado can be easily added to your smoothie with no adverse taste effects. Store and serve your smoothie in mason jars or travel mugs for easy transport.

Step 1 – Select your smoothie liquid

Filtered Water

Chai tea for a spicy kick and to boost energy and your metabolism!

Green tea for energy and anti-aging antioxidants!

Coconut water to hydrate (Raw CNakula and Cocobella are our favourites)

Nut Mylk for guilt-free guilty creamy deliciousness

Quantity – one cup per person

Step 2 – Pick a base to thicken the smoothie

Avocado for healthy fat that makes everything super light and creamy like a whipped milkshake!

Banana for sweet creamy deliciousness. Make sure your banana is extra ripe for maximum sweetness (I look for the black ones in the discount basket!). Once you get home you can peel and freeze them so you always have bananas on hand – they’re also perfect for making banana bread.

Mangos are in season right now and perfect for summer

Psyllium Husks if you prefer to have a thick smoothie with no added fruit sugar – they’re also excellent for extra fiber!

Quantity  – ½ cup fruit per person or 1tsp psyllium husks if you’re going for a fruitless option.

the 3 step guide to green smoothies

Step 3 – Pick your greens

Spinach aiding in digestion, clear skin, heart health and bone strength, not to mention being super tasty in smoothies (meaning you can’t really taste it). It’s my go-to green for all green smoothies!

Cos Lettuce is not only the tastiest of all the lettuce (in my opinion), but also the most nutritious in the lettuce family. Adding a couple of cos leaves to your smoothies provides a nutrient hit and delicious creamy flavour.

A small amount of Kale goes a long way! Kale is super nutritious, especially when raw, so only a little bit is needed - any more than a small handful and its taste becomes a little overwhelming.

Fresh herbs like mint, coriander and parsley are great in smoothies. If you have them in the garden, you can pick them fresh each morning. Each herb offers a variety of different health benefits, from fresh breath and heavy metal cleansing to digestive aids and immune boosting.

Sprouts are the start of life - the seed has released all its protective properties and contains nutrients to help it grow into a big plant. Add a small handful of sprouts with your other greens for an extra superfood kick.

Quantity  – two large handfuls of greens per person

Supercharge your smoothie! Adding superfoods like chia seeds for iron, calcium and omega 3s, cacao powder for anti-aging antioxidants, and protein powder for extra protein is a great way to get extra nutrients into your smoothie!

Got a sweet tooth? Add some raw honey (local from the markets is best), maple syrup or medjool dates to sweeten things up! One teaspoon per person or to taste.

Blend it up!

Add all ingredients to a blender in the order listed above and blend for 3-4 minutes until all ingredients are combined and smooth. Smoothie can be blended for longer if you don’t have a high speed blender. If you prefer a chilled smoothie, freeze fruit like banana, pineapple and cucumber for a naturally chilled smoothie.

Looking for easy ways to stay healthy this summer? Try the All Real Food healthy vending machine. Located on campus at the UQ Sport Fitness Centre, it’s stocked fresh daily with delicious nutritious raw desserts, lunch or even dinner.

 

About the Author

Daniella Stalling – Co Founder of All Real Food

Growing up, food was always about the latest health trend, some of them good, some of them not so good and all of them not very tasty at all. All Real Food is a life-long dream of providing an easy way for people to live a healthy lifestyle, enjoy the food they eat and educating them about healthy living and eating.