Green Smoothies 101
The new year is well and truly underway so, it’s time. Time to turn over a new leaf. Time to put that fancy new blender Santa gave you to good use. Time to try one of those Kermit-hued smoothies you’ve seen all over Instagram.
Green smoothies tick so many boxes. They’re a sneaky way to smuggle a cup of greens into your day. They’re completely customisable – so add what you like and what you’ve got in the fridge. They’re delicious (trust us). And sipping on one will make you feel healthy, energised, satisfied … and yep a little bit smug. Yet the difference between something tasty and a liquified salad (ew) is all in the ratio. Crack this and you’re on your way. Here’s what you need to know.
Magic Ratio
1 CUP CHILLED LIQUID + 1 CUP LEAFY GREENS + 2 CUPS FRESH FRUIT/VEG + 1 TBSP FAT + 2 TBSP MIX-INS
Follow the ratio and you’ll have enough for two smoothies. That’s one for you and one for a friend (or a head start for a great day tomorrow). If your smoothie is too thick, just add water til you get your preferred consistency.
Liquid
You can use water, chilled herbal teas like peppermint or lemongrass and ginger, almond milk or coconut water, a yoghurt-water mix … whatever you enjoy. Using plenty of fluid as a base helps ensure the end smoothie is something you want to sip, not eat with a spoon. Though, if you do feel like making it a smoothie bowl, reduce the liquid and then throw on granola, seeds and fruit to your heart’s content.
Greens
When it comes to greens let what looks good be your guide. Soft leafy varieties are the friendliest to invite into your smoothie party. Think about Asian varietals like baby buk choy and gai choy, or salad greens like butter lettuce. Baby spinach, chard and English spinach are also great, but you may want to consider quickly blanching them if you’re going to be consuming one every day (if consumed raw in large quantities they can be harder to digest).
Fat
Fat gives your smoothie a silky texture, but also helps your body absorb the goodness from the greens – give coconut oil or avocado a try.
Fruit and Vegetables
Fruit with a balance of sweetness and acid work really well; think pineapple, green apple, mango, kiwi fruit, honeydew melon, green grapes and oranges. In order to blend these down to a smooth consistency, you’ll need a powerful blender. When it comes to veggies, cucumber, celery or fennel are a great addition and herbs like mint will contribute some extra freshness.
Mix-Ins
The mix-ins are a bonus. Try Chia or flax seeds, protein powder, nut butter, some oats (preferably pre-soaked) … these will offer a bit more body, fibre and protein to your end result.
Pineapple Mint Green Smoothie. Recipe here.
Apple Kiwi and Honeydew Green Smoothie. Recipe here.
Banana, Coconut & Mango Green Smoothie. Recipe here.
