Search
  • Coach Login »
Dr. Sears Wellness Institute
  • Home
  • Health Coach Certification
    • Overview
    • Courses
    • Course Format
    • Tuition and Registration
    • Ongoing Support
    • Continuing Education
    • FAQ
    • Organizations
  • Blog
    • Recent Articles
    • Healthy Living
    • Podcast
  • About
    • Our Team
    • Advisory Board
  • Contact
  • Menu Menu

Green Smoothies

in General, Nutrition

Green Smoothies, The Basics!

Green smoothies are the easiest and quickest way to add wholesome nutrition to your busy lifestyle. All you need is a blender, some basic kitchen chopping and cutting tools, your favorite fruits and green vegetables and a base such as water, juice or non dairy milk.

What are Green Smoothies?

Green smoothies are smoothies with greens and fruits. Normally, you taste the fruit while still enjoying the nutrition from greens.

Green vegetables are low in fat and contain a good amount of vitamins like vitamin C, K, A, and E and minerals like iron, manganese, and magnesium to name a few. They are also rich sources of protein. For example, about 1 cup of Kale contains 3 grams of protein.

Cooking greens makes them more palatable but we also lose about 80% of the good nutrition. Greens can be bitter and eating them is difficult for most of us. However, blending greens with fruits in smoothies makes them more palatable and also easy to digest. Our bodies are better able to absorb all the nutrients when blended.green-smoothies

Green smoothies are rich in vitamins, minerals, antioxidants, dietary fiber, and protein. A typical green smoothie contains at least 3-5 servings of fresh fruits and vegetables. If you ever feel the need to change your diet but are hesitant; just add a green smoothie to your normal diet. Even without making any major changes in your diet you will notice improvements in your health with the addition of easy, inexpensive, and delicious green smoothies. Green smoothies are also a perfect way to add greens in your child’s diet.

Making Your Own

It’s so easy to make a green smoothie. All you need is a base liquid, few leafy green vegetables, and fruits.

Step 1: Choose a Base

The first step to make a green smoothie is to choose a base liquid. My favorite green smoothie liquids are filtered water, coconut water (from a young, Thai coconut), fresh-squeezed fruit juices or nut milks (such as almond, cashew, hemp, flax or coconut milk).

Step 2: Add Some Fruit

Add fruits for flavor and texture. Fruits like banana, mango, peach, pear, and apples give green smoothies that familiar creamy smoothie texture. Fruits like kiwi, pineapple, berries, oranges, melons, grapes, coconut flakes and coconut meat add to the flavor and nutritional value of the smoothies.

Step 3: Don’t Forget The Veggies

Dark leafy greens give smoothies their superpowers! And the best part is you don’t even taste them. Some of my favorite greens for smoothies are:

  • Kale
  • Spinach
  • Celery
  • Chard
  • Cabbage
  • Collard Greens
  • Red Cabbage
  • Parsley
  • Mustard Greens
  • & Herbs like: Mint, cilantro, turmeric, and even ginger

Step 4: Super Foods For Your Green Smoothies!

Your green smoothie is nutritious enough on its own. But adding few of these super foods will turn your smoothies into a nutritional powerhouse.

  • Try raw cacao powder for extra deliciousness and antioxidants.
  • Goji berries are great for protein and beta-carotene
  • Maca root can be added to boost energy and stamina
  • Chia and flax seed are great source of essential fatty acids
  • Add ginger and turmeric for their anti-inflammatory properties

Just be creative and try your own combinations. You will be surprised with what you get.

Basic Green Smoothie Recipe:

  • 1 cup kale
  • 1 cup spinach
  • 1 mango (feel free to use banana if mango is not in season)
  • 3-4 chunks of pineapple
  • 2 cups water
  • 1 teaspoon chia seed
  • 1 teaspoon flax seeds
  • 1 teaspoon hemp seeds

Combine all ingredients in a blender and enjoy this great tasting green smoothie or as I call it “nutrition in a glass” today.

Sources:

Tracy Russell, “Green Smoothie Basics”,  Available online at IncredibleSmoothies.com


Parul Agrawal is a Dr. Sears Certified Health Coach with a strong desire to educate families on simple, effective ways to live healthier, happier lives. She is the founder of www.parulagrawal.com, she helps families learn about nourishing foods so that they are confident and at peace with the nutrition choices they make for themselves, their babies and in effect for our future generations. Parul also holds dual M.S. degree in engineering, is passionate about yoga, and loves feasting on green juices & smoothies. She lives in Phoenix with her husband and son and can be reached at Parul.agrawal@asu.edu.

 

Live Webinar 5 Reasons Why DSWI is the Right Choice March 30th

REGISTER NOW
Don't Want to Wait Watch Our Discover Health Coaching Webinar
health coach certification
Recent
  • Opportunities For Certified Health CoachesMarch 16, 2023 - 8:55 am
  • 5 Questions to Consider Before You Start Your Journey5 Questions to Consider Before You Start Your Health Coach...February 9, 2023 - 10:19 am
  • Unlock Your Potential as a Health CoachUnlock Your Potential as a Health CoachJanuary 12, 2023 - 7:57 am
  • stick-to-resolutionsMake Your New Year’s Resolutions StickDecember 29, 2022 - 9:33 am
Popular
  • Opportunities For Certified Health CoachesMarch 16, 2023 - 8:55 am
  • Food ShapesMarch 6, 2012 - 4:01 pm
  • Whole Grain Bread NutritionAugust 6, 2012 - 4:26 pm
  • Different Body ShapesAugust 20, 2012 - 4:54 pm
Tags
attitude barbeque benefits blood pressure blood sugar brain carbohydrates carbs coconut cooking Diabetes facts fat foods GI giving glycemic index grilling happiness healthy helper's high holidays infographic insulin kids LEAN MCT mood neurochemicals nutrition oil omega-3 processed processed foods Recipe recipes salt saturated self-care sodium sugar superfoods tailgating tips vegetables

Blog Categories

The L.E.A.N. Blog

  • Opportunities For Certified Health CoachesMarch 16, 2023 - 8:55 am
  • 5 Questions to Consider Before You Start Your Journey5 Questions to Consider Before You Start Your Health Coach JourneyFebruary 9, 2023 - 10:19 am
  • Unlock Your Potential as a Health CoachUnlock Your Potential as a Health CoachJanuary 12, 2023 - 7:57 am
  • stick-to-resolutionsMake Your New Year’s Resolutions StickDecember 29, 2022 - 9:33 am

Health Coach Certification

  • Certification Overview
  • Health Coach Courses
  • Course Format
  • Tuition and Registration
  • Ongoing Support
  • FAQ

T5 Wellness Plan

Dr. Sears Wellness Institute™

4933 Paramount Dr
San Diego, CA 92123
Phone: (866) 446-1967
Fax: (303) 558-4214

© 2023 Dr. Sears Wellness Institute ™ | All Rights Reserved |Privacy Policy
Scroll to top