Do you struggle to get your quota of greens in each day (or the kids for that matter!)? Are you looking for a quick nutritious meal to ‘drink’ on the run?
Green smoothies are very nutritious, easy to digest, easy to make & quick to clean up after!
Made with leafy organic greens & fruit that are loaded with antioxidants & vitamins, green smoothies are an excellent way to enjoy a delicious drink that satisfies hunger & offers maximum nutrition.
They are very popular at the Green Bean & we love making them so we wanted to share with you just how easy they are to make…
To start with, a popular ratio of fruit to greens that is optimal for human consumption is about 60% ripe organic fruit mixed with about 40% organic greens. With that guide you don’t really need a recipe but for our green smoothies we use the following to make one large glass:
- 3 stalks of organic kale or 1 large organic silverbeet or rainbow chard stalk (cut off any tough stalks but otherwise use the lot)
- 3-6 leaves of organic Cos lettuce (or other organic lettuce)
- 1 small frozen organic banana
- ½ cup organic fresh or frozen fruit (eg. apple, kiwi, stone fruit, pear) and/or organic berries
- 1 cup filtered water (you can substitute fresh coconut water)
- 4 – 6 ice cubes (made with filtered water)
Roughly chop fruit & greens then blend really well in a blender/food processor until smooth & creamy. You will get colour variations depending on what greens & fruit you use. Remember the availability of organic greens & fruit is seasonal so be prepared to try new options.
TIP: roughly chop left over pieces of fruit & freeze & always try to have frozen bananas on hand!
Variations for your green smoothies
According to seasonal availability include organic:
- Baby spinach
- Lebanese cucumber
- Fresh ginger
- Lemon juice
You can also add a teaspoon of one or more of the following organic ingredients (all available at the Green Bean ):
- Hemp seeds
- Chia seeds
- Bee pollen
- Maca powder
- Virgin coconut oil (up to a tablespoon)
- Natural yoghurt (up to a tablespoon)
There are so many variations you will never get bored!!
Some more benefits of green smoothies to consider…
Easy digestion…when blended well, most of the cells in the greens & fruits are ruptured, making the valuable nutrients easier for the body to assimilate.
Complete food…as opposed to juices, green smoothies are a complete food because they still have fibre & we all know how important consuming fibre is for our elimination system.
Taste…just try one & see for yourself!
Easy to make & quick to clean up after & you don’t have to discard any pulp.
Enjoyed by all ages including children!