There are so many green smoothie recipes which are rich in vitamins and minerals essential for your health. But learning how to make a green smoothie on your own, choosing and rotating your favorite ingredients is better health choice. Leading these 5 easy steps will turn into the best healthy green smoothie.
1. CHOOSE YOUR BASE
Green smoothies liquid bases are very important part as any other, especially for the opportunity to use more nutrients for your body. Changing the liquid base can be good for receiving a variety of nutrients which are essential for your lifestyle.
Water: Water is essential for your body.
Almond milk: Almond milk is a lactose-free, very digestible and rich in Vitamin E, fiber and protein.
Rice milk: Better option than cow`s milk, low in cholesterol and fortified with calcium.
Green tea: Green tea is a fighter against cancer, heart disease, weight, and diabetes.
Coconut Water/Milk: Coconut water is filled with electrolytes and potassium; Coconut milk is high in calories and fat and it is note recommendable on regular basis, but does help to protect heart. Here is a healthy recipe with coconut water: Coconut water beauty smoothie for healthy skin
2. CHOOSE YOUR GREENS
The leafy greens are full of phytonutrients, protein, vitamins, antioxidants and much more. It is very important to chose different greens for your smoothie and rotate them in a week, because they contain small amounts of toxins, and consuming these toxins for longer periods can harm your health. In one week use a variety of leafy greens in your smoothies, like spinach, romaine, herbs, kale…
Greens are separated into family groups which is easier to rotate them in groups.
Crucifers: Kale, Arugula, Collards, Cabbage, Bok Choy.
Amaranth: Spinach, Beet greens, Chard.
Asteraceae: Romaine lettuce, Dandelion greens.
Apiaceae: Celery, Carrot tops, Cilantro.
3. CHOOSE YOUR FRUIT
Base fruits give your green smoothie the familiar creamy smooth texture. Avoid fruits rich in water like oranges or watermelon. You can use flavor fruits like blueberry, strawberry, pineapple for a more delicious smoothie. If you use two or more fruits, then use more base fruits.
Base fruits: banana, mango, pear, apple, papaya, avocado, durian.
Flavor fruits: berries, pineapple, orange, kiwi, peach.
4. SUPERCHARGE IT
The green smoothies are enough nutritious. But if you want to supercharge it, then try these powerful smoothie boosters:
Double protein: Protein powder, Goji berries, Nut butter, Morning leaf.
Extra deliciousness and antioxidants: Raw cacao,Greek yogurt, Vanilla extract, Spirulina.
More energy and stamina: Maca root, Cinnamon.
Omega-3s: Chia seeds, Flax seeds. Read more about health benefits of seeds: Seeds, Small but Mighty
More iodine: Sea vegetables (dulse or kelp).
5. MAKE IT SWEETER
For sweeter green smoothie you can use: Chopped dates, Stevia, Maple syrup, Honey, Agave syrup, Coconut palm sugar
Blend all the ingredients in a blender and enjoy your green smoothie!
Here are some recipes for green smoothies: Magical drinks with greens, veggies and fruits.