Wednesday, January 2, 2013

Green Smoothie 101 [Video]


I'm a big fan of drinking green smoothies and if there is one thing I could get you to start doing today to change your health, it would be loading up on these healthy green drinks. Today I'm doing something a bit different and sharing a video with you to help inspire you to jump start your health with a green smoothie!

Green smoothies have a ton of benefits, such as:
  • Green smoothies are perfect for enhancing the immune system, purifying the blood, and rejuvenating the body. They are loaded with vitamins, minerals, fiber, folic acid, chlorophyll, and many other micronutrients. Since you are consuming the greens raw, you are also getting the full nutritional value of the greens as well as their digestive enzymes.  
  • Green smoothies are really easy to digest.  Since the greens are blended up, your body doesn’t have to work as hard in order to extract the nutrients and it is much easier on your digestive system. So, if you are someone that has digestive issues, this is a perfect way to add more fruits and veggies into your diet. 
  • Green smoothies are fabulous for kids! If you have children or teenagers, I highly encourage you to make a green smoothie with them.  The key is to get them involved and let them help make the smoothie so they feel like they are part of the process (rather than being pressured into drinking something unfamiliar). I have honestly make this smoothie with well over 300 children over the last two years and it always amazes parents what kids will drink when they get to be involved in the process.
  • Green smoothies reduce your cravings! When I work with clients in my health coaching practice one of the first things I will get them to do is start drinking green smoothies.  Most of them will immediately notice a decrease in sugar cravings because they are crowding out those less-healthy foods and their body will naturally start to crave fresh foods.  
If you are ready to have more energy and change your health, start with a green smoothie.  








Regardless of the benefits of a green smoothie, if you think that green smoothies are going to taste like liquid barnyard, I’m sure you are not very psyched to get blending.  Today, I’m here to dispel the gross green smoothie myth and show you how to make a delicious smoothie that won’t traumatize you for life!

Helpful tips for beginners:
  • It's okay to start slow. If you have never had dark, leafy greens before or are nervous about adding them to the smoothie, start with a small amount.  You can always add more later and there is no reason to overload your drink in the beginning and then gross yourself out! For beginners, I recommend starting with a 3:1 ratio of fruit to greens. 
  • The key to making the smoothie delicious (besides the ratio of ingredients) is having the right texture. It's definitely easier to make a green smoothie properly if you have a high-speed blender with a powerful motor (I use a Vitamix 5200), but if you don't have a high-speed blender, start by blending your greens and liquid completely before adding any fruit.  This will ensure that your greens are completely liquefied and there are no green chunks left in the smoothie!
  • Use frozen fruit instead of ice to make it cold and creamy! Frozen bananas, frozen mango, frozen berries, and other frozen fruit make the texture smoother than using non-frozen fruit and adding ice. 

Basic Green Smoothie Recipe

Ingredients: 
  • 1 cup of raw greens (kale, chard, collards, spinach, etc)
  • 1.5 cups liquid (non-dairy milk, fresh juice, coconut water, green tea, or water)
  • 1 frozen banana (remove the peel, cut into 1-inch slices, and freeze overnight)
  • 1 cup of frozen berries (strawberries, blueberries, raspberries, and/or blackberries)
Directions: 

Remove any tough stems from the greens. Blend greens and liquid for 15 seconds - 1 minute (depending on your blender) on high. Add fruits and blend for 15 - 30 seconds, or longer as needed to achieve a creamy consistency. Drink up!

You can also try my advanced Green Smoothie 2.0 recipe and my Kale Smoothie for Kids

In the comments below, tell me what your favorite green smoothie recipe is or, if you've never made a green smoothie before, let me know when you'll be trying it!  

(And don't forget about our 2013 Health Revolution! I'd love for you to share your smoothie photos with me via Twitter and Facebook!)

13 comments:

  1. Great video, Sonnet! Thanks for teaching us how to make great green smoothies. I'm curious--I regularly make green juice and I'm wondering what your thoughts are on the benefits/drawbacks to juice versus smoothies? My biggest concern with the green juice is the waste of the pulp, but we give the pulp to our chickens who love it, so it doesn't feel like a waste. But healthwise, do you have an opinion on juice v. smoothie? Thanks!

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    1. I actually have a video on juicing I'll be posting soon that touches on this a little bit. I think juicing is amazing and both juicing and making smoothies have their own benefits so I don't think one is necessarily better than the other. If you love juicing and the chickens love the pulp, then keep it up! :)

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    2. Great! Thanks! I'll look forward to the juicing video. :-)

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  2. Loved your video, Sonnet. Can't wait to see more. I never really got into the green smoothie camp mainly because I don't find them that filling but they do taste great. :)

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    1. I know what you mean. I've started adding nuts and beans for a little bit of fat/protein and this has really helped with the filling factor. I have an updated recipe I'll be sharing soon! :)

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  3. Ive only recently started drinking green smoothies but i am definitely a convert, i like adding a vegetable too to increase the nutrition even more. for the last couple of days ive done a similar recipie to the above and added some celery, which you cannot taste in the final product. Or for a different flavour completely ive added a herb (mint or coriander/cilantro) and some lemon/lime, a combo that i love

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    1. Mint sounds delicious! Love that idea!

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  4. My (current) favorite is coconut water, avocado, ginger, spinach, pear, lemon juice and ice.

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    1. That sounds divine! I love coconut water in smoothies!

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  5. I have to say, your picture on the blog doesn't do you justice. You're gorgeous, Sonnet! And so great on camera, well done with this! I loved how detailed you were without being too overwhelming. Makes me want to whip up a green smoothie right quick. Can't wait to check out the juicing video you mentioned.

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    1. Aww, thanks so much Leanne! You are too kind! :)

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  6. Great video! I was researching green smoothies tonight and happened upon this (great timing)! Thanks for the post! I look forward to exploring the rest of your blog, and tweeting you a picture of my first green smoothie! :)( I am @agrowden)

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