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5 Easy & Healthy Green Smoothie Ideas

This blog post also is available in German.

create easy and healthy green smoothie bowls that taste amazing

Today I show you how you can make beautiful green smoothie bowls, the ones you`re always admiring on the social platforms, at home without much effort. Green smoothies aren’t a new thing anymore. So I take the risk that you won’t be able to see any bowls anymore. What can I say, they are just healthy and help you to reach the recommended amount of vegetables and fruits (5 x 125g) with just one meal. I often hear the question: “What good will it do me if it doesn’t taste good? I got your back here! I like healthy, but it should also taste good. Smoothie Bowls are like many things in life. Sometimes it takes several attempts until they taste good. Our taste buds are adaptable, but this doesn’t happen overnight. You may not believe what I’m telling you, but at first I hated tofu! I found it the most disgusting thing. Today I love it because my buds have got used to it. How did I keep it up? By adding tons of spices and that were able to cover the taste of tofu. The same goes for smoothie bowls… Give yourselves time and be patient, especially with the green representatives. Many people I know don’t like green smoothies. Why, because mainly vegetables are in it and that’s not everyone’s taste.

Hence my tip no. 1: start with small amounts of vegetables. The fruit ratio should predominate in the beginning. Step by step you can increase the amount of vegetables. 

Why put vegetables in a smoothie at all? 

Five portions of vegetables and fruits per day, the rule is well-known. But this also includes a ratio of 3:2, i.e. three portions of vegetables and only 2 portions of fruits. Why? There is no question that fruits are healthy. However, they also contain large amounts of fructose, which has similar effects on the body like sugar when consumed excessively. My tip no. 2: Eat fruit, because it is an important source of vitamins, but avoid large quantities. Two to three servings a day are enough. You can never eat enough vegetables though! Tip No. 3: increase your vegetable consumption to at least three portions of 125g each per day.

So the fact that you don’t lose weight with pure fruit smoothies is self-explanatory! Tip no. 4 says: rather pack vegetables than fruit containing fructose in your smoothie. And we’ve come back to tip no. 1: slowly feel your way to vegetable smoothies and increase your dosage close to them.

Why green smoothies?

In principle, you can take any vegetable, no matter what color your smoothie is. However, smoothies with green vegetables are one of the healthiest options. Why? Green vegetables are very rich in minerals, trace elements, vitamins and contain chlorophyll, the ingredient that makes the plant green. Green vegetables are also an important source of iron, potassium and calcium (very important for vegans). Green vegetables are also great for mixing and become really smooth. Tip No. 5 says: give green vegetables priority. If you don’t like it, use other vegetables. The main thing is vegetables!

Some theories say that an optimal nutrient release and thus intake is only achieved by chopping in the mixer (source). Whether this is actually true is questioned. Personally I do not believe in it. However, this does not reduce the healthy effect of green smoothies.

make your own super tasty green smoothie bowls at home

What comes into a green smoothie & in what proportion?

A green smoothie usually consists of the following ingredients:

fruits + green vegetables + liquid

In exactly this order. For a better mix, the fruits should be at the bottom (at the cutter) and the vegetables at the top. The perfect ratio? There is no such thing as perfect. For beginners and people who don’t like vegetable juices I recommend to start as follows:

Vegetables : Fruits -> 1:3 or 1:2

In the course then increase to a ratio of 1:1 or at best 2:1, or even 3:1

You have free choice of vegetables, practically every green vegetable is suitable. However, it is advisable to start with slightly gentler varieties such as spinach, lamb’s lettuce, lettuce or kale. Certain varieties, such as arugula (smoothie no. 5), are rich in bitter substances that are more difficult to mask. Celery also has an intense taste of its own (smoothie no. 4). Here is a list of possible options:

  • spinach
  • kale/green cabbage/palm kale
  • turnip
  • Swiss chard
  • head lettuce
  • lamb’s lettuce
  • arugula
  • other lettuce varieties
  • celery
  • broccoli
  • wild herbs
  • parsley
  • mint
  • cucumber
  • stinging nettle

how to make easy and yummy green smoothie bowls

You can let off steam with the fruits. I personally like those that help form a creamy consistency*, i.e. bananas or avocado. Furthermore, I usually take fruits with white or green flesh so that the smoothie stays green. Say:

  • Apples
  • Pears
  • Bananas
  • Avocado
  • Kiwi
  • Lemon Juice or Orange Juice
  • Grapes

*Little tip on the side; silk tofu, vegan protein powder or pea proteins also conjure up a wonderfully creamy smoothie.

Principally, I always make sure that the ingredients I use are seasonal and regional (the only exceptions I buy are bananas, citrus fruits and avocados). You are also completely free with the liquid. I prefer water, but the following would also be possible:

  • Plant Milk
  • Coconut Milk
  • Plant Yoghurt
  • Ice Cubes
  • Silk Tofu
  • Coconut Water
  • Fruit Juices (but be aware the have a lot of sugar in them)

Tip No. 6: Pack Superfoods in the Smoothie. Then you’ve already included them in your daily menu. These include:

  • Maca
  • Moringa
  • chia seeds
  • flaxseeds
  • Spirulina
  • Chlorella
  • Matcha
  • different Smoothie Powder
  • Gojii Berries
  • Açai
  • Wheatgrass
  • Ginger

green smoothies are a healthy choice for breakfast

What distinguishes a Smoothie Bowl from a green Smoothie?

The way the whole thing is served and of course all the hustle and bustle around it, all the great toppings. Actually it’s almost the same, with the Bowls the smoothie is spooned. A regular smoothie is drunk and is better for travelling. What toppings there are besides fresh fruits:

  • Coconut Slices
  • All Nuts & Seeds
  • All Nut Butters
  • Grain Buffers & Pops
  • Cacao Nibs
  • Dried & Frozen Fruits

To help you get started in the smoothie world I put together five different green bowls for you. The green Power, the Spinach and the Kalavo Smoothie are suitable for beginners. The more daring and experienced smoothie drinkers among you should try the Spirulina celery or the Arugula smoothie. The printable recipes can be found at the end of this article as usual.

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Sarah

Super Spinach Smoothie Bowl

Course Breakfast
Keyword healthy food, smoothie bowl, vegan
Prep Time 10 minutes
Servings 1 bowl
Author Velvet & Vinegar

Ingredients

Smoothie

  • 175 g spinach organic
  • 1 pear organic
  • 2 tsp cashew butter organic
  • 2 tsp maca powder organic
  • 2 tsp lemon juice organic
  • 200 ml water

Toppings

  • 1 banana organic
  • 1 handful sliced almonds organic
  • 1 handful dreid goji berries organic

Instructions

  1.  Rinse off the spinach leaves and pear. Let drain. Cut pear into cubes.

  2.  Fill your blender in this order: pear cubes, spinach leaves, all the other ingredients. Then pour in the water and blend until smooth and pour in a bowl.

  3.  Slice the banana and arrange on top of your smoothie. Sprinkle on the other toppings and dig in.

 

Green Power Smoothie

Course Breakfast
Keyword healthy food, smoothie bowl, vegan
Prep Time 10 minutes
Total Time 10 minutes
Servings 1 bowl
Author Velvet & Vinegar

Ingredients

Smoothie

  • 250 g green lettuce organic
  • 1 banana organic
  • 2 tbsp green smoothie powder organic
  • 100 ml water
  • 5 sprigs mint organic

Toppings

  • 1 handful hempseeds organic
  • 15 g dried berries organic
  • 1 tsp cashew butter organic

Instructions

  1.  Rinse off the lettuce and let drain. Cut banana roughly into pieces. Fill the blender in this oder; banana, lettuce, green smoothie powder and water.

  2.  Blend until smooth and pour in a bowl. Decorate by sprinkling on some hempseeds and dried berries. Drizzle on some cashew butter as well.

 

Kalavo Smoothie

Course Breakfast
Keyword healthy food, smoothie bowl, vegan
Prep Time 10 minutes
Total Time 10 minutes
Servings 1 bowl
Author Velvet & Vinegar

Ingredients

Smoothie

  • 100 g kale organic
  • 1 frozen avocado, cut into pieces organic
  • 1 banana organic
  • 150 ml water

Toppings

  • 1 tsp almond butter cream organic
  • 1 tbsp amaranth puffers organic
  • 1 tbsp pumpkin seeds organic
  • 1 tbsp cocoa nibs organic
  • 1 tbsp sunflower seeds organic

Instructions

  1.  Rinse off the kale and let it drain. Cut banana roughly into pieces. Add to the blender in the following order: banana, avocado kale and water.

  2.  Blend until you smooth and pour in a bowl. Sprinkle on the toppings and add some almond butter.

 

Celery Spirulina Smoothie Bowl

Course Breakfast
Keyword healthy food, smoothie bowls, vegan
Prep Time 10 minutes
Total Time 10 minutes
Servings 1 bowl
Author Velvet & Vinegar

Ingredients

Smoothie

  • 100 g celery stalks organic
  • 1 apple organic
  • 200 ml water
  • 1/2 tsp spirulina organic
  • 2 tsp lemon juice organic
  • 3 tbsp coconut milk organic

Toppings

  • 1 kiwi organic
  • 1 tbsp sunflower seeds organic
  • coconut milk organic
  • spirulina organic
  • spring flowers organic

Instructions

  1.  Rinse off celery stalks and apple. Cut everything into small pieces. Add to the blender in the following order: apple, celery, water and all the other ingredients.

  2.  Blend until smooth and pour in a bowl.

  3.  Rinse off kiwi and cut into small pieces. Put on top of the smoothie. Sprinkle on the other toppings.

 

Arugula Smoothie Bowl

Keyword healthy food, Raw vegan, smoothie bowl
Prep Time 10 minutes
Total Time 10 minutes
Servings 1 bowl
Author Velvet & Vinegar

Ingredients

Smoothie

  • 100 g arugula organic
  • 1/2 kiwi organic
  • 1 lime organic
  • 1 banana organic
  • 2 dates organic, seed removed
  • 2 tbsp almond butter organic
  • 1 tsp matcha powder organic
  • 1/2 tsp vanilla extract organic
  • 200 ml water

Toppings

  • 1 tbsp amaranth puffers organic
  • 1 tbsp cocoa nibs organic
  • 1/2 kiwi organic
  • 1 handfull dried mullberries organic

Instructions

  1.  Rinse off arugula and kiwi. Let the arugula drain. Cut kiwi into zig zag shaped halves and banana into chunky pieces. Juice the lime.

  2.  Fill the belnder in the following oder; banana, kiwi, arugula, water and all the other ingredients. Mix until smooth and pour into a bowl.

  3.  Place the other kiwi half on the smoothie and sprinkle on the toppings.

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