As you may know, I begin every day with a big breakfast smoothie and for a few weeks, I started to end my day with a healthy green smoothie.
I used to drink rice protein shakes with some artificial flavor till I made the decision to get unflavoured rice protein add some fruit, vegetables, and spices to get not only a natural flavor but also vitamins, minerals, antioxidants, fiber and so on.
Some of you may need to get used to the flavor of the green leafy vegetables that’s why I recommend starting your first smoothies with a ratio higher in fruits than greens and then slowly reduce the number of fruits but increase the green leafy vegetables till you have about the double amount of greens to fruits.
Other than the nutritional aspect, a reason to use fruits is that they add a sweet flavor to your smoothie which helps you drink your green power cocktail.
Let’s do it.
First of all, you will need a mixer.
I use for all my smoothies this mixer from Phillips.
Be sure your mixer is big to fit all the food inside and powerful enough to make your smoothies creamy and not leave some pieces of dates or ginger inside.
Green Leafy Vegetables
This is the heart of your smoothie.
You can use kale, spinach, chard or even broccoli.
Take a handful of your greens and throw them in.
I mostly use spinach because it has the most neutral taste and is already washed and ready to go.
Also, carrots fit really good to smoothies.
There’s no rule of which vegetables you have to use because all vegetables are healthy so just try every kind of combination maybe you will make a pepper pineapple smoothie?
Again here you can let your imagination run free.
If you can, eat seasonally and locally as possible.
The fruits which I use most are:
They have a long list of health benefits including many vitamins (C, K, B6) and minerals ( potassium, copper, manganese, and magnesium)
They are high in antioxidants, fiber, vitamin C and are surprisingly low in sugar.
They are not locally I know, but mangoes are my favorite fruit and help to prevent cancer, curing acne and controlling blood pressure.
Don’t forget to add some healthy plant-based fats.
They help to absorb the fat-soluble vitamins (A,D,E and K) and make the most out of your smoothie.
The best sources are Avocadoes, Seeds (Chia seeds, Flaxseed or Hemp seeds), Nuts or Nut Butters, and Coconuts or coconut oil.
I personally add 400ml of water to the smoothie but you can also use coconut water, or any kind of vegan milk (almond, coconut, oat, rice..)
Spices, Protein Powder and Superfoods
While all the above ingredients are the base of the smoothie you can spice things up by adding Ceylon cinnamon for flavor and it’s a high source of antioxidants, turmeric for its ability to control inflammation or ginger to lower your cholesterol levels.
You can as well add some protein powder like me if you want to make it a post-workout shake or just need some protein.
Try it out and let me know how you liked it!
Until next time,