Green smoothies are giving blenders a workout lately, thanks to hardcore kale lovers and beautiful smoothie bowls. It’s easy to understand the appeal. A tall glass of greens is an easy and delicious way to get some superfood veggies and a good dose of fiber into your day. Toss in some protein and healthy fats, and you’ve got a healthy breakfast, an amazing workout recovery snack, and a satisfying way to stay full until your next meal.
The perfect smoothie is a matter of personal taste, but if you’re just getting started or want to maximize the benefits, here’s what you need to know. The best recipes feature a big handful of greens, and are equal parts bitter and sweet. They don’t try to hide or disguise the vegetable flavor. Instead, they balance it with naturally sweet fruit. The pros make sure that at least some of the fruit is frozen, for a thick, frosty treat, and slip in healthy enhancers, like yogurt, avocado, nuts, and seeds. You can make your green drink even more refreshing with celery, cucumber, or fennel, or layer in flavor with fresh herbs and spices. Here’s the basic formula:
Dark greens: spinach, kale, chard
Fruit: banana, peaches, mango, blueberries, avocado
Liquid: almond milk, coconut milk, coconut water, low-fat cow’s milk, water
Protein: yogurt, almond butter
Omega-3s: flax seeds, chia seeds, hemp hearts
Sweetener: honey, agave, dates
Flavor: ginger, turmeric, matcha, parsley, cilantro
Need specifics? Here’s a delicious spin on the ultimate green smoothie.
The Ultimate Green Smoothie Recipe
1 cup (1 oz/30 g) packed kale leaves, stems removed
1 cup (8 fl oz/250 ml) unsweetened almond milk
½ cup (3 oz/90 g) frozen peaches
2 tablespoons hemp hearts
1 teaspoon honey, or as needed
1 teaspoon fresh lemon juice
Pinch of salt
Added sugar 5 g
In a blender, add the kale and almond milk and blend to break down the leaves. Add the banana, avocado, peaches, hemp hearts, honey, lemon juice, and salt and blend until completely smooth. Taste and add a little more honey for sweetness, if needed. Pour into a tall glass and serve.
Especially if you’re making this for breakfast, you might want to bump up the protein! You could add ¼ cup (2 oz/60 g) nonfat Greek yogurt.
Makes 1 smoothie
Protein 12 g
Fat 19 g
Carbs 44 g
Fiber 12 g
Sugar 23 g
Sodium 507 mg
What’s your favorite way to make a green smoothie? Join the conversation below.
This article is not intended to substitute for informed medical advice. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.