It goes down easier if it's sweet. Try adding kiwi for a kick.
Going green is in – and yes, that applies to smoothies. Consider that green smoothies are easy to make, healthy and tasty, and their recent popularity makes sense. They “offer a rainbow of flavors and textures,” writes Bo Rinaldi in “The Complete Idiot’s Guide to Green Smoothies.” “And they always make delicious, super-nutritious, whole-food meals.” Here’s a primer on these concoctions.
What are they
Green smoothies are blended drinks that combine leafy greens with fruits, veggies and healthy fats, such as almonds, hemp seeds, flax and coconut. Popular leafy greens include spinach, kale, rainbow or Swiss chard, mint, parsley and collard greens. Some folks prefer to use all fresh, raw ingredients, but others say frozen fruit lends a thicker, ice cream-like texture.
Health benefits
Many smoothie recipes call for nut milks like almond milk.
Green smoothies are packed with fiber, which lowers cholesterol and glucose levels, keeps you feeling fuller for longer and regulates your body’s cleansing processes. Plus, it’s a tasty way to get a strong dose of fruits and veggies, which provide vital nutrients like vitamin A, vitamin C, folate and potassium.
Nut milks
Green smoothie recipes typically call for nut milks such as almond milk, Brazil nut milk or cashew milk. They’re a healthy, dairy-free alterative to standard milk and are easy to create at home, as long as you have a blender and a fine strainer.
Smoothies for weight loss
Photographer: Maxim Khytra
Spinach, kale, Swiss chard, mint and parsley are all popular greens for smoothies.
The most effective weight-loss smoothies are made with just a few ingredients – greens, whole fruits and veggies, Rinaldi says. She suggests a “wild green smoothie,” which includes cucumber, oranges, lemon juice, spinach and sorrel. One serving provides 140 calories, 2 grams of fiber and 4 grams of protein. It takes about 15 minutes to prepare.
Superfood smoothies
Superfoods are packed with vitamins, minerals, omega fatty acids and phytonutrients. Rinaldi’s “super human smoothie” blends a number of these: goji berries, hemp seeds, pitted dates, a banana, maca powder, reishi mushroom powder and kale leaves, among other ingredients.
Smoothies for athletes
Give green smoothies an exotic twist with guava, which has a berry-like flavor.
Green smoothies are a smart way to fuel up before a workout. Rinaldi’s “perfect protein smoothie” calls for cashews, bananas, sprouted brown rice protein powder, chopped celery, spirulina (a type of blue-green algae) and water. Sprouted brown rice protein powder contains all eight essential amino acids, and 2 tablespoons provide 20 grams of protein.
Kid-friendly smoothies
Green smoothies are sweet, creamy and full of fruit – perfect for kids, Rinaldi says. She suggests opting for recipes with fewer greens, and then adding more as children become accustomed to the flavors. A “mint cookies ‘n cream” smoothie, for example, includes macadamia nuts, raw cacao powder, pitted dates and fresh mint leaves, among other ingredients.
Exotic green smoothies
Exotic fruits, nuts, seeds, spices and herbs help jazz up smoothies – while providing important nutrients. Some of Rinaldi’s favorites: guava, which has a berry-like flavor; sapote, a sweet fruit that has a custard-like texture; and durian, which is a “sweet, creamy and very pungent” fruit. Camu camu berries provide a tangy taste and contain more vitamin C than any other known plant, Rinaldi says.
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