YOUR ULTIMATE GUIDE TO GREEN SMOOTHIE-ING + A DELICIOUS RECIPE!

August 21, 2014

SMOOTHIE

Hello my dears! Apologies for the quiet state of the blog the last couple of weeks, as you know I have been moving countries, and I am pleased to say we are settling in just fine! Now moving onto todays post. I often get asked about smoothies and have been under the impression that people seem to find making them a daunting task and have no idea what to add. From experience I have found that almost every smoothie of mine is different. It follows a basic guideline (which I will share below), but the add ins are varied depending on the produce I have laying about and sometimes there are those smoothies where you have to gulp down or re add something to the blender because your concoction was not so good…

So a basic Green Smoothie for me consists of 1 piece of fruit (usually a banana), 1-2 handfuls of leafy greens, 1-2 cups water (or liquid of your choice), some form of fat (this is important to keep you full and to help the body intake certain fat soluble vitamins from your fruits and vegetables – you wouldn’t wanna waste that!!), and some ice. I then feel free to add whatever extra veggies or flavourings or add ins that I have and a form of protein and good fats such as nuts/seeds/nut butters (I love using Meridian almond butter as it takes my smoothie to the next level) or coconut oil. One thing I have also discovered  is that if I completely destroy a combination of flavourings then 1-2 drops of 100% organic essential peppermint oil (this is one of few essential oils that are digestible however this is a personal choice and yours to make alone!) can always save the smoothie as it has such an intense flavor. I have even done this when I have a fruitless smoothie and the flavour is just too overbearing.

Also, feel free to listen to your body and have a smoothie when is right for you, you can even halve the smoothie and use half as a snack or make one up as a post work out refuel.

So why make smoothies? Its an easy way to start the day and its packed full of nutritional goodness, AND is an easy way to chuck 2+ servings of veggies into your breakfast (or any meal you have it as).

So my list of possible add ins to open your eyes up and potentially lead to some more creativity in the kitchen are as follows:

Veggies:

Kale
Lettuce
Broccoli
Baby Spinach / or frozen spinach
Celery
Collards
Beet Greens
Any leafy greens
Parsley, basil, or coriander
Mint (makes very fresh tasting)
Cooked pumpkin or sweet potato
Beetroot
Cucumber (makes very fresh tasting)
Carrot
Zucchini
Ginger!!!
Basically any veggie (raw if possible or cooked left overs from tea below)

To make creamy:

Avocado
Nuts and or seeds (in moderation)
Almond butter/Nut butter
Tahini
Peanut butter
Coconut Oil or Cream

Fruits:

Banana (frozen makes it creamier)
Frozen or fresh berries all kinds
Goji Berries
Inca (golden) berries
Peaches
Coconut flesh
Citrus (peeled with seeds or unpeeled if you can handle it): Lemon, lime, grapefruit, orange, mandarin
Grapes
Pomegranate seeds
Watermelon
Pear
Kiwi Fruit
Apple
Pineapple
Mango
Sultanas
Cranberries
Cherries
Dates and figs

**NOTE on Melons such as rockmelon and honey dew melon: Melons often digest quite rapidly in the stomach and when combined with other fruits and vegetables they can cause digestive upsets such as bloating and gas

Powders and Extra goodies:

Nutmeg
Cinnamon
Flaxseed/LSA
Oats
Quinoa Flakes or cooked Quinoa
Cooked Brown Rice
Coconut flakes/shreds/oils
Sweeteners: Bee Pollen, Honey, Rice malt Syrup, coconut nectar, coconut sugar, Stevia leaf, Lucuma powder
Protein Powder
Maca powder
Spirulina
Greens Powders
Cacao powder or Cacao nibs
Hemp seeds
chia seeds
Nuts or any Seeds (preferably activated)

Liquid bases:

Water (this often confuses people but yes you can make smoothies with water and this is my preferred type of smoothie base)
Green tea / any tea / fruity teas
Coconut: water, cream, milk
Almond milk
Rice milk
Other dairy free milks

*Note on Protein Powders: I often get asked about which protein powder I would recommend. As I have found from personal experience, a lot of people have trouble digesting dairy, and a lot of the dairy based protein powders included nasty additives such as chemical fillers and artificial flavours as well as the protein is derived from milk that comes from cows that are pumped full of hormones and antibiotics and are treated inhumanely. For this reason I recommend a good quality organic vegan protein such as Sun warrior or any high quality (organic where possible, and all ingredients pronounceable) vegan protein. However, if you choose to use a dairy based protein, please opt for one without additives and that is from organic or grass fed sources.

Now how to. This one is quite simple:

Combine all in blender and blend till smooth.

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AMAZING OPTIONAL VARIATION (pic below): Serve in a bowl (make with less liquid) and top with extra fruit, nuts, seeds, coconut flakes, buckinis and eat with a spoon – this makes it so much more exciting for those days where a smoothie doesn’t feel like its going to fill you!

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Now for a quick easy and amazingly tasty/varying from the standard smoothie recipe:

RASPBERRY AND APPLE PIE SMOOTHIE

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Delicious quick and easy meal! Or make it smaller and have as dessert.
Serves 2

2 apples
1 cup raspberries
1/2 cup mango OR 1/2 banana
1 TBsp edens organic ultimate warrior vegan vanilla protein
1.5 tsp cinnamon
2 TBsp flaxmeal
Sprinkle all spice
8 lettuce leaves
Ice
2-3 cups water
Topped with hemp seeds

Blend and enjoy. And remember to ALWAYS, ALWAYS, ALWAYS use your intuition when it comes to serving sizes and what you add in. And my final handy hint if you are trying to get someone to try green smoothies (I mean those family or friends that look at you as if you are weird drinking green liquid) start with a bit extra fruit for more sweetness and use a simple green like lettuce that is easily disguised and barely has any flavour (so they wont even know they are drinking veggies!) and add carrots which are naturally sweet. The recipe above is perfect for this!

Got anything you add that I haven’t mentioned? Please add it below in the comments! Like this? Share or like via the social media icons below

With Love,

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Comments

comments

2 thoughts on “YOUR ULTIMATE GUIDE TO GREEN SMOOTHIE-ING + A DELICIOUS RECIPE!

  1. Megan Domanski

    Hi Catherine, I’m really interested in trying green smoothies for breakfast (initially) and your post of 21/8 has answered most of my questions. However, I just wondered do I have to add protein powder and if so would I be able to buy the ones you recommend at GoVita in Forster?

    Loved your first few photos of Scotland on Facebook. Hope you and Martin are very happy and having a great time.

    Lots of love

    Reply
    1. Cat Elliott Post author

      Hey Megan Sorry for the late response I have just noticed this. No need at all to add protein powder! Just some people add it if they find they need it in their diet or post workouts. Yep you can buy some good ones at govita 🙂
      lots of love

      Reply