Green Smoothie Recipes & In-depth Info on Green Smoothies
December 12, 2013
Clean and Feed with Green to Heal :)
If you forget all else you read on the web today, Remember this! Say it to yourself once an hour.
Green Smoothies will keep your skin smooth and soft while everyone around you ages! No kidding. A new friend, Glenna, told me she couldn't figure me out when she met me.
"I saw your gray hair, but your skin looks like a 16-year-old's!"
She's exaggerating. I'm over 65 :) Please feed your skin only food you would eat. Read how to do that here.
How to Make a Green Smoothie
Green Smoothies are simple – take any fresh greens you like and blend them with fruit.
They're so quick 'n easy and taste divine – unless you do something truly stupid, as I did the other day, and mix arugula (rocket), spinach and parsley in one smoothie (talk about bitter).
Reader Paizley writes:
"I would not call that stupid...just not suited for your tastes. I blended up a bunch of green endive this morning with spinach and lemon. It was wonderful. Green endive is more bitter than arugula."
"Suggest to your readers to experiment ... they can add other ingredients to change the flavor. There are no rules or regulations to making your own green smoothie!"
Good point, thank you Paizley!
Green Smoothies are the most nutritious meal on earth. A good Smoothie is 60% fresh fruit mixed with 40% green leafy vegetables. Pick organic greens fresh daily from a Sprouter or your garden (see photos)
Children love the taste of Green Smoothie. Sweet fruit takes away the bitter taste of greens. If your Smoothie tastes too bitter, add more fruit.
Remember the Variety Rule – don't eat today what you ate yesterday. Blend different fruits and greens each day.
Best Green Smoothie Recipe
Today's Green Smoothie Recipe is from Tracy Russell, author of the one-of-a-kind Green Smoothie Health Program. There's nothing else like it on the web.
Tracy writes: "Bok choy is a super nutritious Asian green. It is especially rich in calcium and iron. This recipe will keep you feeling full until lunch."
(my note: the chia seeds give you the full feeling, seeds fill the empty places in your tummy).
- 4 peaches, pitted
- 10 medium strawberries (fresh or frozen)
- 2 teaspoons chia seeds, soaked for 10 minutes
- 1 head of baby bok choy (or 3-5 leaves + stalks of big bok choy)
- 4 to 6 ounces of filtered water
Blend together until smooth. Best to add the bok choy last. Contains 349 calories, 74g carbohydrate, 9g protein, 5g fat (Omega-3's the kind you need!) and 15g fiber.
See many more Green Smoothie recipes further down this page...
Living Green Smoothies
Living Greens for Living Bodies & a Living Earth!
LIVING Greens growing FRESH at home give you the most powerful Green Smoothies.
LIVING greens have all nutrients in perfect balance for high-energy Green Smoothies. Lettuce loses 60% of its vitamin C within 24 hours of picking.
What's a living green? It's still growing in the moment you eat it :)
In the fall of 1993, I began blending leafy greens with fruit into a Green Smoothie. I bought fresh organic greens from my local health food store but of course they'd traveled their usual 15,000-odd miles.
Then I decided to grow my own greens in my kitchen. Wow, it was the difference between night and day. For the first time, I knew I was going to heal. Have you felt the POWER of eating the LIFE FORCE?
Only LIVING greens give you enzymes and biophotons. Dr. Gabriel Cousens writes in Conscious Eating:
"The more biophotons we take in through our foods, the better our health."
Biophotons are NOT in dead greens from the store. They're light energy emitted by the active DNA in LIVING plants.
Grow leafy greens in flower pots, a window-box or best of all, in living soil. One caveat. You'll never want a store-bought lettuce after you pick a leafy green at home! The energy of fresh dazzles your eyes.
Here's info on how to grow an edible garden in 12 weeks. A permaculture garden self-seeds itself and totally confuses the bugs. There's no room for weeds.
See proof on my Facebook page that you can do it!
Energy in Green Smoothies
The late Dr Ann Wigmore invented Green Smoothies in 1988 when traveling in Europe. She called them Energy Soup, and added bean sprouts, seaweed and avocado too.
Dr Ann spoke of an instant surge in energy and brain focus with her first Green Smoothie. Wow, more energy and clarity when she was already buzzing from 25 years of raw foods! The higher you go, the higher you go (whoever wrote "the harder you fall" was on cooked food).
Green Smoothies are easy to digest. A blender is the perfect set of teeth. It's a dream come true for your digestive enzymes. Nutrients are absorbed quickly and easily.
The fibrous greens of a Smoothie are blended into a mush. Blending by-passes all digestive problems like sore teeth, peptic ulcer, colitis, and a sick pancreas.
Green Smoothies are a complete food. With their fiber, the fruit sugars are absorbed more slowly. You don't get that blood sugar rush you get from juicing.
Green Smoothies Heal Addiction
How do you lose weight? By losing the DESIRE for junk food. When you pass a photocopy shop, are you desperate to go in? No! So what forces you into a bakery or hamburger joint? CRAVING. You've GOT to have it.
I know, I was an alcoholic for 23 years, then addicted to sugar for the next 5 years – until I began to blend Energy Soup every day.
In the first month I saw light at the end of my tunnel. I stood in my bathroom, I knew for the first time in my life I was going to escape from my hell.
How do I pass Dunkin Donuts today, and feel no desire? I never reach for a donut, french fries or chocolate any more. It's certainly not willpower! Anyone who can drink herself to death for two decades, you can see has no willpower.
It's the Green Smoothies, one a day every day. Green Smoothie is so nutrient dense – has so much nutrition per bite of calorie – it gives your cells the food they are crying for. Green Smoothies are the first step to end addiction.
When your cells get what they need, and your brain, and emotions, that desire for junk falls away one step at a time – like leaves falling from a tree in autumn. The first to go was Mrs Fields cookies. I could not stand their heavy sugar. Today my body-mind thrives on fresh fruit sugar.
Have you heard of Jon Gabriel? Jon lost 226 lbs! Green Smoothies were a big part of his weight loss.
See his Easy Weight Loss program here – helping you to Lose Weight QUICKLY! Your life is so precious. When you do it the healthy way, you stay at your ideal weight for life. No more yo-yo-ing!
Quick Weight Loss with Green Smoothies
Are you looking for massive results without counting calories?
One reason GREEN Smoothies are so good for weight loss is because they're so high in protein. The cow gets her protein from grass, a leafy green. Wouldn't it be simpler to get your protein from leafy greens too, rather than eat the cow? If it's simple, you know it's true.
Protein triggers our gut to release more of the PYY hormone (PYY3-36) which reduces appetite and 24 hour food intake. You feel fuller earlier and for longer – a little like having your stomach stapled naturally.
Clent Manich lost 240 lbs in one year, Victoria Boutenko reports in her book Green Smoothie Revolution. He describes how he did it:
"I went full-bore into drinking Green Smoothie every day. I also cut out animal products, fat, and dairy, and the weight started flying right off. The rapid weight loss encouraged me to stay on the diet.
At the beginning of each day I would blend one gallon of green smoothie and drink some every two to three hours. Sometimes after drinking a green smoothie I ate a few veggies.
I found that green smoothies helped me to eliminate food cravings better than anything I had ever tried before. ... Most other diets I've tried made me hungry and weak. ... On the green smoothie experiment, I didn't have to count calories.
I have lost 240 pounds and have attained my dream weight of 170 pounds. ... To my surprise I don't have any hanging skin. My skin has tightened without any need for surgery, which I attribute entirely to the green smoothies."
Healing Teeth with Green Smoothies
Are you vegan or high-vegan? Then you're at high risk for cavities, and crumbling teeth in children. Teeth and gum problems are the big bugaboo in the raw vegan world.
In my experience, Energy Soup and Green Smoothies HEAL teeth and gums. When you blend a pound of greens a day, you give your body the Carotenes and K1 it needs to convert into the fat-soluble vitamins A and K2, both essential for strong bones and teeth.
Leafy greens are critical for healing your teeth. But they cannot work alone. Please see what you need to do on my page How to Heal Your Teeth + Gums.
Minerals in Green Smoothie
Can you count with your children how many wild animals live on greens alone? Buck, zebra, elephants, hippo, giraffes, apes – the list is endless!
Greens nourish every cell in your body-brain. I blend a quart of Green Smoothie daily.
We humans are losing our connection with Green. Truly we need to GoGreen in our diet. A chlorophyll molecule (the green in leaves) differs from a human blood molecule by only one atom. The late Dr Jensen proved in The Healing Power of Chlorophyll that if you're anemic or tired, Green Smoothies will quickly raise your red blood cell count.
The core atom in chlorophyll is magnesium (in human blood it's iron). Cravings are often a sign of magnesium deficiency. Green Smoothies are the best food to end your addiction to cakes, cookies and chocolate. When your body gets the nutrients it needs, cravings go.
Green Smoothies are rich in alkaline minerals like calcium. The high-calcium greens are the fibrous ones such as dandelion, kale and collard. Wherever there's a hard shell – as in teeth, bone, or tough-to-chew greens – you will find calcium.
Green Smoothies are a perfect food for children of all ages, including babies when introducing new food after mother's milk. Be careful and slowly increase the amount of smoothies to avoid food allergies.
Protein in Green Smoothies
How does an elephant get her protein? She weighs 3,000 pounds! How does a gorilla get hers? She can bench-press 4,000 lbs! From eating green leaves.
Did you know, this is the best-kept secret in the capitalized world? That the richest source of protein for humans is green leaves? Leaf protein is easy to digest, easily assimilated into your tissues, and has none of the harmful side effects of flesh protein.
Green Smoothies contain all essential amino acids. If you're moving toward a heart-friendly, earth-friendly vegan diet (vegetarian with no dairy) then it's a good idea to eat Green Smoothie daily to meet all your nutrient needs.
Believe it or not, Green Smoothies are a good source of Omega-3 unsaturated fat. Green leaves are the plant's food factory where it manufactures the fats it needs for every one of its cells. Blend a LOT of greens into a Smoothie, rather than kill the fish in the sea. Fish oil is NOT a good source of Omega-3. Green leaves and chia seeds are far better.
The United Nations reports (UN Food & Agricultural Organization report, Nov. 2006):
"The livestock sector generates more greenhouse gas emissions than transport." [that's farmed animals, birds + fish]
"Livestock are a major source of land and water degradation ... The major polluting agents are animal wastes, antibiotics and hormones, chemicals from tanneries, fertilizers and the pesticides used to spray feed crops."
Amazing! Why change our car, when the UN is telling us to change our diet? Go plant-strong with Green Smoothies! Do you love your children? Then protect their earth. It's the only home they have!
Calories in Green Smoothie
Only problem with Green Smoothie and other vegetable blends – they're nearly calorie-free!
If you weigh 140 lbs, you need 1,400 calories a day to sustain your basal metabolic rate at rest (BMR) – that's the calories you must eat before you make a single move. Resting BMR is equal to 10 times your ideal body weight.
A cup of spinach is 7 calories. One slice of vegetarian pizza is 670 calories. That's 96 cups of green leaves! Do you understand WHY you could be buying pizza after a Green Smoothie? Simply because you've not eaten 96 cups of greens today!
If you're addicted to your local bakery, try eating a lot more calories in the form of fruit and lightly cooked starchy vegetables such as butternut, squash and sweet potato.
Eat as much fruit as you like half an hour before your Green Smoothie, or add more to your Smoothie. Fruit reduces hunger pangs because it's rich in carbohydrates. Within 20 minutes, the fruit carbs will trigger your GI tract to produce serotonin, your feel-good brain chemical that subdues hunger!
You may crave sweet after your Green Smoothie. Read why here under Energy Soup. These days I satisfy that craving by sucking on a few pieces of home-dried fruit (banana or apple).
Green Smoothie Healing
Because Green Smoothies are blended, it's easy to swallow them too quickly. This can result in a runny tummy. Greens are the best food to clean and heal your colon. Popeye was quiet about that :)
If you experience a colon reaction, EAT SLOWER. Chew your Smoothie. If needed, refrigerate it and eat over an hour or two, instead of all at once. Get those GREENS into you!
The incredible density of nutrients in a Green Smoothie will feed every cell in your body-mind. We don't get enough nutrition from eating the greens whole. I experienced this when on vacation recently. My gums were bleeding within three days, with no green blends, even though I was eating a salad of fresh garden greens daily.
Do you have blood sugar problems such as diabetes or hypoglycemia? Then you may want to use less fruit at the start. Raw vegan medical doctor Dr. Gabriel Cousens, author of There Is A Cure for Diabetes, advises to avoid sweet fruits altogether in the first three months of changing your diet.
Go for savory! The best I've tasted are the Raw Savory Veggie Stews by Roger Haeske. He uses your full quota of greens but no fruit at all. Plus it's crunchy!
Leafy Greens in Smoothies
Be sure to blend DIFFERENT greens every day into a Smoothie. Greens have alkaloids that are good in small quantities but slightly toxic if you eat the same green day-after-day. Greens are a lot like homeopathic remedies.
We should never have any food, drink, herb or supplement seven days a week – always take 1-2 days break. An Automatic Sprouter gives you a *new* tray of baby greens fresh every day! Owning a GoGreen Sprouter is the easy way to enjoy a variety of organic greens. Baby greens take only 3-5 days to grow.
What of the mature greens? Those that grow for 6-8 weeks like lettuce, spinach and wild weeds? Well, there's two schools of thought. One, led by Victoria Boutenko, believes that bitter-tasting greens like wild weeds are good for you. Victoria even blends avocado pit into her green smoothie! The other school, led by Doug Graham, emphasizes tender greens such as sprouts and lettuces.
In her book Green Smoothie Revolution Victoria quotes research:
"The phytochemicals are antioxidants, and they are all bitter ... The same chemicals in plants that make for a bitter taste may also prevent cancer and heart disease."
That may be true. Yet a glass of SWEET freshly squeezed orange juice has billions of antioxidants! Indeed, your best source of antioxidants are the COLORS in fruit + veg. Eat a variety of colors daily, and you'll surpass all your antioxidant needs :)
Dr. Theodore Baroody confirms in his book Alkalize or Die:
"The sweeter the food tastes, the higher its alkalinity."
Alkaline is what we need! Acid is bitter and sour – you know this from vinegar.
Today I find myself in the tender lettuce camp. When I set out on the Green Smoothie path in the fall of 1993, I blended every leafy green possible. My favorite was kale, raw beetroot and garlic with apple + avocado, blended to crunchy in my food processor. But in Reaching for Raw over the years, I now prefer baby greens from my Sprouter, and all fresh lettuces. I no longer enjoy bitter greens in a Smoothie.
Think about it. The very bitter greens you're not likely to eat, or you'd eat only a little, if eaten alone. These bitter greens are high in alkaloids (natural pesticides) which are toxic to our species.
However, a family in Europe writes this in the summer 2009 issue of Pear magazine:
"We discovered the importance of greens and especially the wild edibles. This was the new step we were looking for! We juice kilos of wild greens every morning and mix them with a sesame and banana smoothie.
So we have a sweet tasting green power drink our kids like, and this helped us to discover higher levels of health and vibration. The mix made from the dense, mineral rich greens and the essential fatty acids in the sprouted sesame are doing miracles!"
Bottom line is, don't let anyone tell YOU what to do! Try it all. Follow your intuition. Let yourself evolve into Joy. Do what feels right for you today.
Some greens are high in oxalic acid which binds with calcium to form calcium oxalate, an insoluble salt. Add these to a Green Smoothie for variety, but do NOT make an entire Smoothie out of them. They are lambsquarters, beet leaves, parsley, purslane, spinach, Swiss chard, amaranth leaves and sorrel. Leave rhubarb leaves alone, they can poison you when eaten in large quantities.
Sweet baby-leaf spinach is fine to eat in quantity. It tastes like the acid has been bred out of it.
LOW in oxalic acid and good to eat in Green Smoothies are: dandelion greens and kale (more calcium than dairy), lettuce, celery, watercress, escarole, mustard greens, turnip greens, carrot tops, broccoli, asparagus, cabbage, and most other greens.
Alfalfa greens are rich in minerals and trace elements – their roots grow more than 100 feet deep. Alfalfa has all essential amino acids and all known vitamins. It's especially good for our kidney-bladder, writes Paul Pitchford in Healing With Whole Foods. Also well-known for building strong bones. The best way to harvest fresh alfalfa is from a GoGreen Automatic Sprouter.
Sulforaphane in Green Smoothie Recipes
Add a sulfur green often to your Green Smoothies – all the cruciferous vegetables are sulfur-rich. That's any plant of the Mustard family – broccoli, Brussels sprouts, cabbage, cauliflower, Chinese celery, collard, horseradish, kale, kohlrabi, mustard, radish, rutabaga, turnip, and watercress.
All these grow easily in an Automatic Sprouter. Cruciferous green SPROUTS are the highest known source of the phytochemical, sulforaphane, which stimulates the production of cancer-killing enzymes. The sprouts contain 20-50 times more sulforaphane than the mature vegetables – in fact some mature broccoli has no sulforaphane at all.
More recently, researchers have found that sulforaphane protects arteries from the clogging that triggers heart attack or stroke. Sulforaphane switches on a protective protein (Nrf2) in those areas of the arteries vulnerable to clogging – the bends and branches where blood flow is slower.
Sadly, sulforaphane is the phytochemical that makes broccoli bitter. I feel nauseous if I blend mature broccoli into my Green Smoothie. Once I threw up the entire smoothie! That's one smoothie puke since 1993.
To protect yourself and your family from heart disease and cancer, eat Green Smoothies made with organic baby greens like broccoli, sprouted at home. If you live in USA or Canada, I hope you'll invest in a GoGreen Automatic Sprouter. Experience the power of vibrantly alive energetic living greens. You can *see* the energy radiating out from the sunflower greens!
Or build your own Sprouter in any country with our GoGreen Mist Kit and FREE Sprouter-building Plans on CD. Then get your growing container (a plastic storage box) and plant trays from a local store.
I wish every human being could experience how easy it is to eat Living Greens daily! In a Sprouter, they're protected from heavy rains, hot sun, cold snow, hungry bugs AND get misted every 3 hours, automatically. You don't lift a finger! How easy is that? I tell you, I can't picture life without the power of my fresh greens each day.
Fruits for Green Smoothies
For fruit in your Green Smoothie, enjoy apples, pears, bananas, oranges, papaya, and all the summer fruits. Strawberries and raspberries taste good in Green Smoothie when combined with ripe banana.
I peel fruit when it's not organic.
Watermelon is perfect, so sweet and quick to blend with greens into a Smoothie. Watermelon is actually a gourd (like squashes) so it's more vegetable than fruit.
It's fine to mix fruit and greens in one Smoothie. I know some books like Fit For Life say don't mix fruit (and especially not melon) with anything. But when it's blended, that rule does not apply. Leafy greens are not really a vegetable, they have no starch. They're a class on their own.
Rinse your greens in a bowl of water with vinegar added, to kill pathogenic microbes.
Preferably don't rinse any greens you pick yourself, they have healthy microbes, like the ones making Vitamin B12. Fresh-picked greens from the soil are a good source of B12. Cows get their B12 (present in their raw milk) from eating green grass.
Fat in Green Smoothie
Leafy greens combine well with everything, nuts too. They help to digest nuts.
Only with fat, FRUIT is not a good mixer. Fat is a sticky molecule that clumps together in your blood and blocks the insulin receptors on your cells. As a result, insulin can't shuttle the fruit sugar into your cells. The sugar stays too long in your blood, leading to blood sugar problems and candida.
The problem in candida is not fresh fruit, it's too much fat in your blood stream.
I enjoy avocado in my Green Smoothie when I want more fat, or a couple of Tbsp of chia which I grind first in a coffee grinder. Many people add ground flax to their Smoothie. I don't. Flax is so unnatural, try eating a handful and you'll see. It's impossible! You have to spit them out. The flax craze was created by the flax oil industry.
I love ground chia seeds in my Green Smoothie when I feel the need for fat. If you're too irritable too easily, you know you're short on essential plant fats. Chia have a far better ratio of Omega-3 to Omega-6 than do flax or hemp seeds. Chia is your best source for these 2 essential fatty acids (essential because your body can't make them, so they must be in your diet).
Green Smoothie Recipes
Some people add water to their Green Smoothie, but I leave the water out because I seldom drink with meals. Water dilutes your digestive juices. Freshly-squeezed orange juice makes a tasty base.
I tend to use less fruit, about 30% fruit and 70% greens, because I eat so much fruit the rest of the day.
Greens are the perfect food for building strong bones and teeth – nearly every animal on earth has discovered that, except the big cats and polar bears!
Here's my basic Green Smoothie Recipe:
- 2-3 sweet fruits, e.g. apple and pear – blend first to form a tasty base,
- 1-2 vegetable fruits or a celery stalk – add next for extra minerals, e.g. summer squash or zucchini,
- 2-3 cups of chopped leafy greens from my garden or farmer's market, or a tray of organic baby greens like sunflower from my Sprouter, or one packet of mixed organic leafy greens from the store.
Always blend the fruit first –
- 2-3 cups any greens of your choice, 2 cups papaya, 2 oranges, 3 dates
- 1 handful lettuce leaves, 1 handful mint, 4 bananas, 1/2 cup water
- Winter Smoothie - 1 cup organic frozen berries (any kind), 2 cups fresh spinach, 1/4 inch fresh ginger, water
- Spring Smoothie - fresh orange juice, ripe bananas, frozen mangoes, and several large leaves of kale (extra frozen mango gives lovely thick consistency you eat with a spoon)
- 1/2 bunch romaine lettuce, 1 cup strawberries, 2 bananas, water
- 4-5 kale leaves, 4 apples, 1/2 lemon juiced, water
- 2 big handfuls mixed baby greens, 2 pears, 2 mangoes, 1 cup fresh or frozen blueberries
- Choc-mint – 2 cups spinach, 10-12 mint leaves, 3 bananas, 2 Tbs. carob powder, 1 cup water
- 1 handful of spinach, 2 stalks of celery, 2 bananas, 2 pears, 1 apple, 1 cup water
- 1 small handful of spinach, 2 cups arugula, 2-3 mangoes, 1 cup water
- 1/2 head romaine lettuce, 1 small pineapple, 1 large mango, 1-inch fresh ginger
- 1 handful wild greens (e.g. dandelion), 1 small handful mint leaves, 3 cups honeydew melon
- 3-4 stalks celery, 2 ripe persimmons, 1 banana
- 1 handful chard leaves, 5-6 kale leaves, 3 large bananas, 1 cup water
- 1 handful parsley, 3 cups of peeled papaya
Do you see that anything goes?
Buy bunches of greens, a variety of fresh fruits, grow an edible garden, and CHANGE YOUR LIFE.
A path of miracles lies before you! It's an easy path, one step at a time. It's the path to joy, peace and amazing self-fulfillment, discovering the person you always longed to be.
Take a quick look at how easy the path is:
Energy Soup Recipe – the sister of Green Smoothies, a must-read
What to Eat in a Raw Food Diet – get a feel for how to do it right
Recipes for Healthy Fats – what fat to eat, how much, with recipes.