I wonder if you have any suggestions for what to put into a green smoothie? I have been making heavier, rich smoothies with protein powder, and fruit, but would like something GREEN! Any suggestions?”
Yaari Dyer – Goddess from Vancouver, BC
Thank you for your question Yaari! I loooove…. green cuisine. If I had to choose one panacea to give you GLOW with energy, clarity of mind, balanced emotions and beautiful skin – my first choice would be self-love, and my second choice would be delicious green drinks.
I believe that adding more greens, especially in an easy to absorb form like a smoothie or a juice everyday – can change your life. Light green smoothies are the perfect breakfast for the summer time or a light and energizing afternoon snack.
Yaari, To help you and others deliciously integrate green smoothies into your everyday to give you GLOW, in this article I’ve included :
· 5 Secrets for Superkalafragalistic-oh-so-delicious Green Smoothie
· 10 Steps to Create the Perfect Green Smoothie
· One of my Superkalafragalistic-oh-so-delicious AND Affordable Green Goddess Smoothie Recipes
If you want to show me some LOVE, please take my quick survey to let me know how I can create classes that best help you integrate healthy sweeteners and delicious healthy eating into your everyday, because who doesn’t want to feel fabulous and GLOW while enjoying their favorite foods?
Take survey here ----- > www.surveymonkey.com/s/CHL98NP
1. Avoid vegetables from the cruciferous family such as collards, kale, broccoli and cabbage.
These vegetables contain substances called goitrogens that interfere with thyroid function and nutrient absorption when raw. They are meant to be eaten only when cooked or lightly steamed. However, in the case of kale and collards, they can be massaged with sea salt and olive oil to break down the goitrogens and fiber for easy digestion.
These veggies also tend to have a bitter taste when eaten raw and will not contribute to deliciousness in your green smoothie. On that note, it would be wise to avoid these super bitter greens such as mustards and dandelion greens, unless you are hardcore and are healthy enough to handle a massive detox reaction.
2. Avoid adding high sugar fruits such as bananas, oranges mangoes, papayas and dates (on a regular basis).
Yes these are all the tasty fruits and the ones that are usually recommended in most smoothie recipes. As always, remember moderation is key, so some blended tropical fruit is totally fine. However, know that when you blend fruits they lose their fiber content which means the sugar is absorbed faster into your blood stream and may lead to weight gain or a sugar crash.
If you lead an active lifestyle, have balanced blood sugar and do have not have dysbiosis (aka bloating/ Candida) then the regular fruit filled smoothies are fine. If not - then there is a better option for you: delicious green smoothies with low-sugar fruits such as apples, pears and berries. Add in the right flavour pairings (continue reading to learn more) and you’ve got yourself a Superkalafragalistic-oh-so-delicious Green Smoothie.
3. Keep it simple!
If you add too many ingredients the flavour gets diluted and you will end up with a swamp like colour and flavour. Don’t be shy to add high quality non-irradiated spices for deliciousness. This leads me to my next tip…..
When you do, you will be more satisfied, more in love with your green smoothie creation, more inspired to eat healthfully, and life will be more delicious.
Here are some of my favourite flavour pairings to get you inspired.
Apples LOVE Blueberries, Celery, Cinnamon and Ginger
Pears LOVE Apples Cinnamon, Nutmeg and Parsley
Strawberries LOVE…Coconut or Tahini (**affordable**), Mint, Spirulina, Chlorella
Cucumber LOVES…Celery, Spinach, Lettuce, Lemon, Ginger and Apples
Celery LOVES…Apples, Carrots, Beets and Ginger
5. Always add a pinch of sea salt or dulse flakes to bring the flavours together in your smoothie.
6. Tip 5.1 - I highly highly recommend adding a pinch (aka ¼ tsp or less) of green stevia.
This green fairy dust will make your smoothie deliciously sweet – naturally and calorie free. Green stevia is the secret to making your smoothie delicious while not using high sugar fruit like bananas.
My favourite brand is Suede Hills Green Stevia: it tastes delicious, they grow the stuff right here in BC and they send you a card that says “Your Awesome” when you order. How can you not want to order green stevia? Order online here : suedehills.com
** And a reminder, if you want to show me some LOVE…and you know you do! Pease take my quick survey to let me know how I can create classes that best help you integrate healthy sweeteners and delicious healthy eating into your everyday. Because who doesn’t want to feel fabulous and GLOW while enjoying their favorite foods?
If you do, you’ll be entered to win a draw for FREE GLOWnola, from my private
GLOW Collection line of organic, dairy, sugar & gluten free snacks that bring out your natural GLOW.
10 Steps to Create the Perfect Green Smoothie
1. Start with a liquid such as filtered water, raw coconut water or nut/seed mylk. Note you can simply add a tablespoon of hemp seeds to your smoothie to add “hemp mylk.”
2. Next add celery or cucumber. These green veg are full of water and are neutral tasting, so they will give the smoothie a nice foundation. If you have a juicer, I recommend juicing your celery. Note that celery is much more affordable than cucumber.
3. Now add about a handful or two of at least one of the following: lettuce, spinach or sprouts. These veggies are
neutral tasting and full of easy to absorb nutrients. If you have trouble absorbing calcium or have osteoporosis avoid the spinach addition. (Some info I recently learned while studying for my diploma in registered holistic nutrition)
3.1 Add parsley or cilantro. Only use a small amount for their superfood and detox qualities. They will likely not enhance the flavour of your smoothie so add a few sprigs only.
4. Add some type of healthy fat. Did you know that you need fat to absorb chlorophyll and a whole category of vitamins
called “fat soluble vitamins?” Fat soluble vitamins found in abundance in green smoothies that you want to fully absorb include vitamin K and beta-carotene (vitamin A).
Some delicious healthy fat ideas are… 1 Tbsp hemp seeds, ½ avocado, or 1 -2 tsp of flax, coconut or hemp oil. Psst…if you add avocado it will make your smoothies seriously smooth and creamy. Yum Yum!
5. For some sweetness, add some low sugar fruit (s) or carrots or beets. For example add 1 apple and 1 pear, or 1 apple and small handful of blueberries. See flavour pairing ideas above.
6. Add a pinch of green stevia and sea salt. See secret above.
7. You may want to add 1 tablespoon of flax or chia seeds for fiber. You can add them whole directly into your blender – it should be able to grind them nice ‘n’ fine.
8. For the wellness enthusiasts, add an extra superfood such as bee pollen, chlorella, spirulina, wheat grass or your
favourite green powders. I personally love Barlean’s Green Powder.
9. Add some spice! This is the fun part so be sure to not forget this step. See flavour pairings above. Note that
ginger and cinnamon go well together and are madly deeply in love with low sugar fruit – especially apples, pears, and blueberries. They also help to balance your blood sugar, and are good for your liver (trust me this is a VERY good
thing). Oh and did I mention that it is extra fun when you sprinkle organic non-irradiated spices (this means the spice has all the nutritional qualities and taste preserved) on top?
10. Tell yourself you LOVE yourself. Thoughts are just as important, if not more, than what you feed yourself. Be in the moment and enjoy all the flavours of your simple, delicious GLOW giving green smoothie. You may love it so much you’ll be waiting in anticipating for your next Superkalafragalistic-oh-so-delicious Green Smoothie.
Here is one of my Superkalafragalistic-oh-so-delicious Green Smoothie Recipe
2 pieces celery
1 – 1.5 cup water
2 cups spinach packed
2 organic apples
Pinch of sea salt
¼ tsp Suede Hill green stevia
1 Tbsp flax seeds
1 Tbsp Hemp seeds
Small piece of ginger (optional)
Organic non-irradiated cinnamon
Makes enough for 2 green smoothies.
1. Add all ingredients into a blender except the cinnamon, and blend until smooth.
2. Garnish with organic non-irradiated cinnamon and enjoy.
Julie Beyer is a Holistic Chef and Educator in Vancouver, BC. She is the creator of the GLOW Collection a line of organic, dairy, sugar & gluten free snacks that bring out your natural GLOW. She is currently studying to become a Registered Holistic Nutritionist at the Canadian School of Natural Nutrition.