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The Best Green Smoothie

by Contributing Author

After trying dozens of recipes, I finally adjusted this green smoothie recipe to perfection.This smoothie is deliciously creamy, nutritious and 100% kid-friendly. He’s one of his favorite ways to fill those nutritional gaps.

Why I Love This Simple Green Smoothie Recipe

Green smoothies can completely change the way we incorporate fresh fruits and vegetables into our children’s growing bodies. , it can be difficult to get all these nutrients. Fruits and vegetables are the least-consumed food group (especially among children), and green smoothies can help reluctant veggies. -Eaters get the nutrition they really need to grow. But we all know, “But it’s so good for you!” It’s not always a big selling point when it comes to children. Luckily, this tried-and-true recipe offers big time when it comes to taste.

Are green smoothies really good for you?

Simply put, yes. Here’s the long answer: of course.

Fruits and leafy vegetables are rich in vitamins, minerals, antioxidants and fiber that protect and promote good health in people of all ages.

Are there exceptions to the rule that green smoothies are great? As with all things, balance is key. So you don’t have to drink green smoothies every day. These refreshing drinks tend to have little to no fat or protein, so kids (and you too!) should avoid eating other foods such as whole grains, nuts, seeds, beans, meats and dairy. foods should round out the day. Make sure your base is made of whole fruits and vegetables, and keep the juices light.

Overhead shot of green smoothie, bananas, spinach and oranges

Green smoothie ingredients:

  • spinach– Spinach is considered a power food, and for good reason! It is also a great source of B vitamins such as folic acid and iron, as well as vitamins such as A, C and K. It is also rich in calcium and antioxidants.
  • milk– Milk is an excellent source of calcium, high-quality protein, and vitamins such as D and B12.
  • orange juice– Orange juice is a great source of vitamin C and other essential vitamins and minerals.
  • mango– Mangoes are an excellent source of vitamins C and A, potassium and beta-carotene.
  • banana– Bananas are a great source of dietary fiber, potassium and magnesium.
  • chia seeds– Chia seeds are amazing! They are an excellent source of soluble and insoluble fiber. It is rich in essential nutrients such as omega-3 fatty acids, protein and various minerals and has high levels of antioxidants.
Ingredients to make a green smoothie

How to make a green smoothie recipe:

  1. Stuff spinach tightly Put it in a measuring cup and put it in the blender first. This ensures that the spinach is well ground. These spinach bits can deter shy eaters!
  2. Add ingredients to a powerful blender. Invest in a good blender – it really makes a difference!
  3. well blended until mixture is smooth and creamy.
Process shot of how to make a smoothie

Tips and substitutes:

New to green smoothies? Creativity and a sense of adventure will take you far! All you really really need to make a green smoothie is fresh frozen fruit, a handful of raw leafy greens, and a splash of water, milk, or juice.

1. Plenty of vegetables!

They deliver a huge nutritional punch, and you honestly can’t taste them. Adding the vegetables to the bottom of the blender or blending the vegetables with the liquid before adding the rest of the ingredients will help it blend well without leaving too many green specks.

2. Follow a 2:1 ratio.

Smoothies are one of the most forgiving recipes. I love experimenting with different ingredients to find new favorites. Follow a 2:1 ratio for ultimate success. 2 parts fruit and vegetables to 1 part liquid.

3. skip the ice

For super creamy smoothies, use frozen fruit to chill and skip over ice.

4. Make a frozen smoothie pack.

One of my favorite time-saving tips is preparing a smoothie pack for the weekend. Buy ingredients in bulk and take a few minutes to separate them into individual freezer bags.

5. Avoid adding sugar.

We always put bananas in our smoothies because they add all the sweetness that a smoothie needs! I buy bananas in bulk and let them ripen on the counter for a few days. Then slice and freeze for smoothies.

6. Boost your protein.

Adding Greek yogurt, cottage cheese, tofu, nut butters, or protein powder to your smoothie is a great way to add protein to your diet.

7. Be creative!

The sky is the limit! Here are our favorite smoothie ingredients:

  • spinach
  • kale
  • avocado
  • Pear
  • banana
  • strawberry
  • peach
  • raspberry
  • blackberries
  • mango
  • pineapple
  • orange
  • blueberry
  • Dragon fruit
  • coconut
  • oats
  • linseed
  • hemp
  • almond butter

Let the children mix their own ingredients. Even toddlers can put fruits and vegetables in the blender. The more you participate, the more likely you are to enjoy the final product.

Green smoothie in a clear glass with a yellow polka dot straw

Our favorite smoothie recipes:

green smoothie

After trying dozens of recipes, I finally adjusted this green smoothie recipe to perfection.This smoothie is deliciously creamy, nutritious and 100% kid-friendly. He’s one of his favorite ways to fill those nutritional gaps.

preparation timeFive minutes

cooking time0 minutes

course: breakfast

cooking: American

Serving: 2 serving

calorie: 183kcal

Peach and cream green smoothie

  • 1 cup spinach packed
  • 1/2 cup milk or dairy-free alternatives
  • 1/2 cup orange juice
  • 1 cup frozen mango
  • 1 frozen banana
  • 1 tablespoon chia seeds
  • Squeeze the spinach into a measuring cup. Be generous! you won’t taste it.

  • Place spinach in a high-speed blender with milk, orange juice, frozen fruit, and chia seeds.

  • Mix well until the mixture is creamy and no spinach specks remain. Serve immediately and enjoy!

calorie: 183kcal | | carbohydrates: 38g | | protein: Fiveg | | obesity: 3g | | saturated fat: 0.4g | | Polyunsaturated fat: 2g | | Monounsaturated fat: 0.3g | | Trans fat: 0.01g | | cholesterol: 2mg | | sodium: 40mg | | potassium: 684mg | | fiber: Fiveg | | sugar: 27g | | Vitamin A: 2589IU | | Vitamin C: 70mg | | calcium: 152mg | | iron: 1mg

Natalie Monson

I am a Registered Dietitian, mother of four, a food lover and a strong promoter of healthy habits. Here you’ll find delicious, fruit- and veg-rich recipes, tips to help your kids eat better and more intuitively, and tons of resources to feed your family.

Learn more about Natalie

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