5 Easy & Healthy Green Smoothie Ideas

This post is also available in: Deutsch

This blog post also is available in German.

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.

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

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

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