Delicious and Nutritious Green Smoothies!

Green smoothies are a great way to increase your fruit and vegetable intake without promoting blood sugar fluctuation. Be sure to include a healthy protein or fat source! Green smoothies are a great way to start the day, or enjoy as a snack, dessert, or as a meal

Green Smoothie

Recipe by: Eric C. Sharer, MPH, RD CSO, CDN Serves 2-4 people

Green smoothies are a great way to increase your fruit and vegetable intake without promoting blood sugar fluctuation. Be sure to include a healthy protein or fat source! Green smoothies are a great way to start the day, or enjoy as a snack, dessert, or as a meal

Ingredients:

1 cup water

1 cup non-dairy milk such as soy, almond, rice, oat or coconut milk

1-2 cups fresh greens such as kale, collards, or spinach

¾ cup strawberries, fresh or frozen or other favorite berries

1 ¾ cups peaches/mangos, frozen or other favorite fresh fruit such as watermelon Or 1-2 frozen banana’s

1-2 tbsp. Tart cherry concentrate Optional

10gmPea Protein, Optional

Or

1-2 tbsp of a healthy fat (ground flax seed, chia/hemp seed, avocado, nut/seed/peanut butter, etc.)

Directions:

  1. Place all ingredients into blender/vita-mix, starting with the liquids.
  2. Start the blender on low setting (variable 1 if using vita-mix). Quickly increase speed to high setting.
  3. Blend for 1 minute until desired texture is achieved.
  4. If using regular blender you may need to stop several times to scrape down the sides of the blender

***Gradually decrease the fruit and increase the vegetables in the smoothie. Try adding any of the following: shredded carrot, shredded beets, ripe colored bell peppers, celery, cucumber, etc.

  • Eric’s Green Smoothie Guidelines
    • Alternate the types of greens that you use in the smoothie (spinach, kale, collard greens, Swiss chard, etc.)
    • Gradually decrease the fruit and increase the vegetables until you find a balance that you like.
    • Try adding sweet tasting vegetables such as carrots, beets, ripe colored bell peppers, cucumber, celery, etc.
    • Try making a balanced smoothie consider adding protein powder or a healthy fat to the smoothie.
    • Healthy fat: ground flax seed, chia/hemp seed avocado, nut butter, etc.
    • Protein powder: pea protein


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