Looking for ways to add more vegetables to your diet?
Consuming a variety of fresh food is important for your health. Some nutrients, such as vitamin C are lost in the process of cooking and best way is to consume raw. Green smoothies offer good source of nutrients and the ingredients retain their natural fibers. This drinks are delicious, healthy and easy to prepare, an additional advantage is that you can easily take them to work or gym.
So the next time you like to make a perfect green smoothie, these suggestions will help you combine your unique ideal combination.
Liquid base is the main thing
Choose between: water, unsweetened coconut water, milk, unsweetened almond, and Soya or rice milk. The amount of liquid should be one or two cups.
Choose the main green vegetables
Choose between: collard, kale, lettuce, spinach, parsley, cucumber, and broccoli. The amount of liquid should be three to four hands or two cups.
Add other greens
Use them in small quantities, up to half a cup, because of their strong aroma and taste like: rucola, coriander, dandelion, parsley, celery.
Half a cup, can be frozen for cold drink. You can add one fruit or combine couple of your favorite tastes, choose from half an apple, half a banana, blueberries, cherries, cranberries, grapes, half orange or tangerine, pear, pineapple, raspberries, strawberries.
Add healthy fats
One to two tablespoons. Fats are essential for smoothies pick from a slice of avocado, cashews (soaked in water for about 30 minutes to soften), chia seeds, coconut Oil, linseed or linseed oil.
Use two dates, one teaspoon of maple syrup, two teaspoons unsweetened jam or a quarter cup of 100 percent fruit juice.
If spicy is something you desire use one of this things: one teaspoon cardamom, cinnamon, ground ginger or nutmeg.
Other optional things
Added by taste: half a fresh lemon or lime juice, fresh grated ginger, unsweetened cocoa powder, vanilla or almond extract.
Choose your favorite flavor,
Select one or two of these options, and then experiment with the proportions until you find the one that suits you best.
Here are simple recipes for a green smoothie:
1. Delicious Green Smoothie
- 2 celery sticks
- 1/2 cucumber
- 1 tsp cashew
- 1 tsp coconut oil
- Handful of spinach & watercress
- Half an avocado
- Splash of coconut milk, depending on how thick you like it
- Ice cubes
2. Basic Greens Smoothie
- 2 cups cold water
- 1 banana, cut into chunks
- 1 orange, peeled and separated into segments
- 1/2 apple (your favorite variety), peeled, cored, and cut into chunks
- 1/2 lemon, peeled and separated into segments
- 1/2-inch piece of fresh ginger, peeled and minced
- 2 cups baby spinach
3.Green Blueberry Smoothie
- 2 packed cups of fresh spinach
- 1/2 cup of Almond milk (or other dairy substitute)
- 1/2 cup of frozen blueberries
- 1 frozen banana
- 1 tablespoon flax seed
Blend the green vegetables with liquid base first. Add your favorite fruit, fat, spices and ice cubes and blend until smooth. If you add frozen fruits don`t put ice cubes, the green smoothie will be extra chilly.
If necessary, add more liquid. Serve and enjoy!