Drink Your Vegetables: The Delicious Art of Green Smoothies

Although green smoothies do not look especially appetizing, they are a nutritious and great-tasting addition to any diet. A green smoothie is a smoothie that incorporates leafy greens, such as spinach, kale, romaine lettuce, and chard. I prefer to use spinach in my green smoothies and I cannot taste it at all. My husband claims that spinach lends a softness to a smoothie's consistency, which I actually prefer. Green smoothies can make a fabulous meal or snack, and are a painless way to incorporate greens into the diet, especially for those who dislike eating vegetables. Besides being absolutely delicious, a green smoothie is fast and simple to make and delivers fantastic health benefits. 

• Packed with vitamins, minerals, and anti-oxidants
• Low in unhealthy fat/simple carbs, high in protein
• Energizing
• Boost the immune system
• Support weight loss
• Filling and satisfying
• Detoxify liver and kidneys
• Decrease cravings for caffeine, sugar, salt, and unhealthy fats
• Improve mental clarity
• Improve digestion and absorption of nutrients
• Clear and brighten the skin and eyes
  

I use two types of gums as thickening agents in my smoothies. This allows me to increase the water content of the smoothie while also achieving my preferred thickness. In smoothies where a incorporate a larger amount of liquid, I also add 1/4 teaspoon of guar gum and 1/2 teaspoon xanthan gum. The guar gum adds creaminess while the xanthan gum lends thickness. These gums can be found in the baking section of some natural food stores, but the most reliable and thrifty sources of these products are online shops.

When using these gums, be conservative. If you add too much guar or xanthan gum, your smoothie may not be salvageable. Proceed with caution, and keep in mind that less is more.

• 1 cup water
• 1 cup of no/low-fat yogurt OR 1 serving protein powder
• splash of skim milk
• 1/4 tsp guar gum
• 1/2 tsp xanthan gum
• pinch of salt
• 1/2 cup fruit
• a few large handfuls of spinach (or other leafy green)
  
• 3 big handfuls of ice cubes
  

In a blender, combine all of the ingredients except for the ice. Then add the ice cubes incrementally until the smoothie is thick and well-combined. Pour and enjoy!

Experiment with adding different fruits, vegetables, types of greens, and liquids to the basic green smoothie. The smoothie is a very forgiving creature, so don't be afraid to try something new! For more delicious concoctions, try one of the recipes below (all recipes serve 1 smoothie). Happy blending!

• 1 cup of water
• splash of skim milk
• 1 scoop of chocolate protein powder (I like Jay Robb's whey protein)
  
• 1 cup leafy greens
  
• optional: 1 scoop of Amazing Grass' chocolate Green SuperFood
• sweetener to taste
• pinch of salt
• 1/4 tsp guar gum
• 1/2 tsp xanthan gum
  
• 2 Tablespoons sugar-free chocolate syrup
• 4-5 large frozen strawberries
• 3 big handfuls of ice

Blend together all of the ingredients except the strawberries and ice. Incorporate the strawberries, then add the ice incrementally. Process until smooth, the pour and serve.

• 2 mini cucumbers OR 1 large cucumber
  
• 3/4 cup water
• 1/4 cup skim
• 1 packet stevia OR 2 packets of sweetener of your choice
• 1 scoop vanilla protein powder
• drizzle vanilla extract OR vanilla-flavored syrup
• 1/4 tsp guar gum
  
• 1/2 tsp xantham gum
  
• a couple handfuls of leafy greens
  
• 2-3 big handfuls of ice

Blend all of the ingredients except the ice, then add the cubes incrementally until well-combined. Pour and serve.

• half a frozen banana
• 1/2 cup skim milk
• 2 cups spinach
• 1/3 cup frozen mango
• 1 small handful of ice

This energizing green smoothie makes a great post-workout snack. Eating a small meal or snack with a hefty dose of protein within one hour of exercising helps the body to repair muscles more efficiently.

• 1/2 frozen banana
• 1/2 cup frozen blueberries
• 1/2 cup diced pineapple and juice
• 1/2 cup cantaloupe
• 1-2 handfuls of fresh spinach
• 1/2 cup plain nonfat yogurt
• 1/2 packet of Splenda
• 1 big pinch xantham gum

Blend and enjoy.  No ice needed for this smoothie due to the incorporation of frozen fruits. 

• 1/4 cup pumpkin puree
• 1/2 cup 2% cottage cheese
• 1/4 cup frozen peach slices (optional)
• 2 cups fresh spinach
• 1/2 packet stevia/sweetener
• 1/2 cup milk
  
• 1 handful ice

Blend everything up to the ice, then add the cubes. Process until thick and creamy, then serve. A dash of cinnamon would not be uncalled for!

• 3 cups fresh spinach
• 1/2 banana (frozen)
• 1 T curried peanut butter (OR 1 T peanut butter + 1 tsp curry powder)
• 1 handful ice cubes

Blend, pour, and enjoy this unique and delicious green smoothie.

All writing and photography copyright of Beth Morey, 2007-2010. Reproduction/reprinting is prohibited, although linking to this hub as an information source is permitted.