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Nutritious and Delicious Green Smoothie Recipe

Updated on June 14, 2014

Why drink a green smoothie?

Good nutrition is one of the most important components of the immune system. Despite claims to the contrary, there isn't one pill, supplement, food, or recipe that magically reverses or prevents disease. That doesn't mean that a bionic immune system isn't attainable, and a strong immune system tremendously improves the body's ability to fight disease of any type. Significantly reducing or eliminating processed foods and sugar and adding a lot of fruits and vegetables to your diet is a great way to start. However, I found that getting a minimum of six servings of vegetables a day was a challenge, especially when trying to add a lot of fresh, green, cruciferous vegetables such as kale. I found that the best way for me to accomplish this was by eating one green blended smoothie a day.


How did I do it?

Most people prefer to juice vegetables (frequently mixed with fruit juice), mostly because there is a common belief that more concentrated nutrients can be consumed through the juice alone. Also, it is fairly easy to drink a blend of vegetable and fruit juice. On the other hand in my experience it is very difficult to get a lot of juice out of green leafy vegetables like kale, and the remainder of the pulp contains very valuable nutrients as well as fiber. Therefore I choose to make a blended smoothie using the whole vegetable.

Why all These Vegetables?

A diet rich in antioxidants and fiber strengthens the immune system and reduces the risk of cancer, stroke, and heart disease. A daily green smoothie is a significant benefit and easy to include in your routine. I also discovered a compelling study that showed that a 20% increase in plant foods corresponds to a 20% decrease in cancer rate and a 20% increase in cruciferous vegetables corresponds to a 40% decrease in cancer rate. OK...I'm definitely tossing in at least one cruciferous vegetable. Examples of cruciferous vegetables are kale, cabbage, brussel sprouts, and cauliflower.

Sample Green Smoothie Recipe

  • 2 cups Kale
  • 2 cups Spinach
  • 1 Whole Cucumber
  • 1 cup Tomato Juice, Make sure the juice is organic and doesn't contain any additives

Why Did I Pick These Veggies?

Kale: My favorite cruciferous vegetable, kale has a lot of fiber, nutrients, and antioxidants. It ranks as equal to the highest nutrient density of any foods (with collard greens and mustard greens).

Spinach: This is also one of the most nutrient dense foods, contains cancer fighting antioxidants, improves cardiovascular health and brain function, and protects against aging.

Cucumber: This contains cancer fighting properties. regulates blood pressure, and has the added bonus of promoting healthy hair and skin.

Tomato Juice: This is used primarily to improve the taste and to create a thinner consistency so I could drink it faster with a straw, but tomato juice also contains antioxidants and reduces the risk of heart disease.

Mixing it all Together:

It helps to add the tomato juice first so the vegetables blend better and are less likely to stick to the side of the Vitamix. Water could also be added to make it a little thinner, but I like to minimize the quantity of juice to drink. This may sound crazy but when I flip that switch on the Vitamix I feel empowered, like I am taking charge of my own health and well-being. Note - adding wheat grass juice was a colossal mistake because it made the flavor too strong to stomach - making the already difficult task of drinking the green smoothie completely impossible.

Drinking My Green Smoothie

After it is blended, I pour this "delicious" concoction from my Vitamix into my glass. Some people try to chug their smoothies fast, but I have a hard time doing that so I drink it with a straw so I don't feel so overpowered by the taste and texture. I try to do something fun and relaxing while I drink it, such as watch a favorite TV show, talk with a fun friend, or read a great book. That way I have a positive association. I also found that over time my body almost begins to crave my "health fix" (even if my taste buds don't).

I have to emphasize that I drink it for the nutritional value rather than the flavor because after all the goal is to build a strong immune system as fast as humanly possible. For added nutritional value I throw in a scoop of wheat grass powder. This will add to the nutritional value but not the flavor. Try to use organic veggies if possible because the pesticides on non organic vegetables add toxins that weaken the immune system. Take the challenge of adding one green smoothie a day and let me know what recipe works for you and how it makes you feel. Cheers to Good Health!!

4 stars from 5 ratings of Blended Green Smoothie


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    • healthylife2 profile image

      Healthy Life 5 years ago from Connecticut, USA

      It's a very efficient way to get so many nutrients DDE! Sometimes I don't feel like taking the time to make it but once I do I feel more energetic. I hope you try it.

    • DDE profile image

      Devika Primić 5 years ago from Dubrovnik, Croatia

      Awesome idea and so well explained with all the goodness included in this recipe it must be a very health treat.

    • healthylife2 profile image

      Healthy Life 5 years ago from Connecticut, USA

      Hi Kris! Spinach has so many nutrients and I have to admit adding some fruit helps a lot with the flavor. Kale seems to be the new trend these days because it is packed with nutrients. It is a little bitter but worth eating and combining it with enough other fruits or vegetables helps minimize the bitter taste..Nice to see you!

    • healthylife2 profile image

      Healthy Life 5 years ago from Connecticut, USA

      Anil and Honey...It is too easy to eat for convenience today and the majority of people don't eat enough vegetables. A smoothie is an easy way to eat more. Thanks for the visit and hope to see you again soon!

    • healthylife2 profile image

      Healthy Life 5 years ago from Connecticut, USA

      Hi sgbrown! I'm so impressed you grow your own vegetables! I hope to do that one day. A smoothie is a quick and easy way to add a lot of vegetables. I haven't given up meat either and still feel it's the easiest way to get vitamin B12 but limit it to chicken and fish in general. Let me know how the smoothie goes,,,there is definitely room for improvement in the flavor:) Thank you so much for the vote and especially sharing!! Hope to see you again!

    • Kris Heeter profile image

      Kris Heeter 5 years ago from Indiana

      Interesting recipe! I've had spinach in fruit smoothies and liked it. Kale is on my list to try next:)

    • Anil and Honey profile image

      Anil 5 years ago from Kerala

      Hai very nice hub. thanks for sharing. you can say many many with few words thanks.Nowadays peoples forgetting the importance of vegetables.

    • sgbrown profile image

      Sheila Brown 5 years ago from Southern Oklahoma

      Great advice here! I really need to start making some smoothies for us. We really eat fairly healthy as we grow most of our vegetables and I can or freeze them for use all year. We also eat mostly venison as it is so much lower in fat. We could all eat more fruits and vegetables, but I can't do without my meat. I am going to try your smoothie and see if I can work with it to make it a bit more flavorable. Voting this up, useful and sharing! :)

    • healthylife2 profile image

      Healthy Life 5 years ago from Connecticut, USA

      @angelafigueroa...I can't give out medical advice but think for any condition vegetables are still vital for your health so you get enough nutrients. Eating it in liquid form like a smoothie or soup may be easier to digest. Broccoli and cauliflower only have about 3 grams of fiber in an entire cup and cabbage has about 1 gram in a cup. Peaches, plums, and cantaloupe are lower in fiber. I hope this helps and yes it takes a lot of trial and error:) Thanks for stopping by and I hope to see you again!

    • profile image

      angelafigueroa 5 years ago

      Do you have any suggestions for People like myself with Gastroperesis?! I can not have high fiber foods and lots I can't eat. Trial and error no doubt.

    • healthylife2 profile image

      Healthy Life 5 years ago from Connecticut, USA

      @StephSev108...Thank you! I hope you try it although it might be a little more nutritious than delicious.

    • StephSev108 profile image

      Stephanie Marie Severson 5 years ago from Atlanta, GA

      I love your Hub. Thanks for the recipe.

    • healthylife2 profile image

      Healthy Life 5 years ago from Connecticut, USA

      Ras Michele..Good to hear you are on the ultimate healthy diet! It took me a while to adjust to the taste but it's packed with nutrition. Let me know what you think. Thanks so much for taking the time to read this and comment. I hope to see you again. Welcome to HubPages!!

    • Ras Michele profile image

      Ras Michele 5 years ago

      I am a Pescatarian, mostly fruits and veggies are my daily intake, so I will definitely give this a try, thanks for the recipe!! will come back and vote later.

    • healthylife2 profile image

      Healthy Life 5 years ago from Connecticut, USA

      @alocsin...Try adding a scoop of wheat grass and imagine drinking that. I force it down with a straw so that I don't really taste it. You can make a smoothie with just two cups of vegetables and more fruit and you will still get a great health benefit and even enjoy the taste:) Thanks so much for the vote and comment!

    • alocsin profile image

      alocsin 5 years ago from Orange County, CA

      I'm very much into health food but, despite all your advice, I'd still have a hard time drinking this concoction. Voting it Up and Useful anyway.

    • healthylife2 profile image

      Healthy Life 5 years ago from Connecticut, USA

      @Olde Cashmere...Happy you found the information helpful. Making gradual improvements is awesome! The smoothies take a little trial and error but are worth it. Thanks so much for taking the time to read and comment and the vote!!

    • profile image

      Olde Cashmere 5 years ago

      I really enjoyed your writing style and this is super helpful information. I've gotten into a more healthy routine with vegetables and fruits, and making smoothies more often has been an interest. Thanks for sharing this article. Voted up, interesting, useful, and awesome :)

    • healthylife2 profile image

      Healthy Life 5 years ago from Connecticut, USA

      Thanks you so much for reading and the kind comment unknown spy!

    • unknown spy profile image

      IAmForbidden 5 years ago from Neverland - where children never grow up.

      Impressive! And I love the picture, very creative and lovely.

    • healthylife2 profile image

      Healthy Life 5 years ago from Connecticut, USA

      Hyphenbird..thanks for taking the time to answer my question. I guess you have had the energy because you always followed a vegetarian/vegan diet. It's great that even with high standards you are always improving. I agree with you that diet is probably the biggest contributor towards health issues so it is so important to teach our children to do better. After working so hard to improve my own diet I am focusing on making my kids eat healthier also but it is a gradual process. It is great you are successfully giving your family a healthy diet and I'm only 5'1" so understand about being short!

    • Hyphenbird profile image

      Brenda Barnes 5 years ago from America-Broken But Still Beautiful

      I have always had great stamina, but noticed the difference after only a few days. If I slack off the green (red) smoothies, I can tell it. I do not take any medications and have no health issues. I have been vegetarian, almost always vegan but knew I could do better so now the juicing and smoothies are a way of life. My son is almost 10 and I want him to grow up eating this way. He never even had a Coca-Cola until last weekend when his dad gave him one. I believe we can stop, heal and prevent illnesses by eating this way. The health of Americans is atrocious and it saddens me greatly. I want my son to be different. He drinks the smoothies because he knows the healthful benefits but still wants junk foods. That will change in time though. He ate a salad today made from sprouts, cucumbers, tomato and sprinkled with olive oil. I drink at least 3 veggie smoothies every day. I have lost weight without trying which is a side benefit for me as I am very short and every pound shows. Have a great day.

    • healthylife2 profile image

      Healthy Life 5 years ago from Connecticut, USA

      Hyphenbird it's so inspiring to hear from someone who actually followed a vegan,primarily raw foods diet and found it beneficial. People do claim that eventually they look forward to smoothies even if they are not their favorite. Adding a little fruit sounds like a great idea to sweeten the taste. How long did it take you to achieve the amazing energy level? Thanks for the website for the recipes! I will definitely check it out.

    • Hyphenbird profile image

      Brenda Barnes 5 years ago from America-Broken But Still Beautiful

      Healthylife2, we have been eating an almost raw, vegan diet for almost two months. We are getting used to the smoothies. I now add beets or beet juice which makes a red smoothie. I do put berries, persimmon pulp and lots of cucumbers in them. The cucumbers lighten the taste and the fruit naturally sweetens. They will never be my favorite thing but now I actually look forward to them because the taste is fresh. My energy level is amazing. I am 56 and outwork my younger counterparts. A great place for some recipes is the Hallelujah Acres website. I will check out blisstree also. Thank you so much.

    • healthylife2 profile image

      Healthy Life 5 years ago from Connecticut, USA

      @grinnin1...Definitely not for the taste!! When I went through chemo I gave myself a break and if I didn't like something tried something else that was nutritious.I began drinking them consistently after chemo. Please don't give up on the nutrition because it helps. Check out and read the article called "5 Simple Green Smoothie Recipes(That Actually Taste Good). These are more fruit based and easier to drink. Try to throw in berries whenever possible because those are loaded with nutrients. I also wrote an article about chemotherapy that may help. Let me know if the better tasting smoothies work out.

    • grinnin1 profile image

      grinnin1 5 years ago from st louis,mo

      Okay, so I guess this isn't a taste sensation - but it is such a great way to get everything in. My mom is on chemo and so I've tried to get her to drink these, but she can't (won't)do it. Wondering if any other greens that aren't so strong, like bok choy or something, balanced with more fruit would be more palatable. I am inspired by your determination and healthy living and will try again!! Thanks for a great and informative hub.

    • healthylife2 profile image

      Healthy Life 5 years ago from Connecticut, USA took about a week for me but the added energy boost is great. Haha...the cleanup is a hassle but now that I just blend and use a vitamix', I fill it with water and turn it on to clean it.

      @cloverleaffarm..Kale does have a bitter taste. Mustard greens are packed with nutrients but also have a strong flavor. Cabbage is another option. Thanks for stopping by!

    • cloverleaffarm profile image

      Healing Herbalist 5 years ago from The Hamlet of Effingham

      I think I would try this if I could substitute the kale. Not a big kale fan. I think I will experiment. Thanks for sharing. Voted up.

    • KrystalD profile image

      KrystalD 5 years ago from Los Angeles

      I love juicing and the energy it gives me. The clean up can be a bummer though :) Voting up and useful. I am also sharing this!


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