Jun

Smoothie Basics – How To Make A Delicious Green Smoothie

By Davy Russell

Smoothie Basics Fruit and green smoothies are quick and easy to make and only require a blender, a sharp knife and cutting board. There are few rules when it comes to making a smoothie. In order to get that perfect, creamy texture, however, keep in mind the 5 main components – Base, Liquid, Greens, Flavor Fruit and Superfood Boost (optional).

The Smoothie Base

A proper fruit base gives your smoothie the creamy texture that makes it, well, a smoothie. Otherwise, you’d just have chunky fruit juice! Look for fruits that have a creamy, soft texture. My favorite ones to use are:

– Banana
– Mango
– Peach
– Pear
– Apple
– Papaya
– Avocado

I do not recommend using yogurt as a base for your smoothie, especially for a green smoothie. You will only be adding additional calories and fat that could undermine your weight-loss goals and your overall health.

Flavor Fruits

While you can make a simple smoothie with just banana, spinach and water, it is fun to mix flavors and enhance your enjoyment of drinking a smoothie. I like to mix flavors (and add additional nutrients) to my smoothies. The stronger the fruit flavor, the more you will mask greens and vegetables that you add to the shake. Try one or more of the following:

– Strawberries
– Blueberries
– Oranges
– Pineapple
– Grapes
– Mango
– Kiwi
– Apple
– Pear

You can also use vanilla bean as a flavoring.

Liquid

Every smoothie needs some liquid to help mix the ingredients. I recommend using pure water. You can also use natural, fresh-squeezed fruit juice (not from concentrate). I used to use Tropicana Orange Juice with lots of pulp and fortified with Calcium and Vitamin D. I now use fresh oranges since moving away from pasteurized foods. I highly recommend that if you do use fruit juice, use only juice with no added sugar. Your smoothie will be sweet enough.

One of my favorite liquids to use is coconut water. Coconut water comes from young, Thai coconuts. You can find these at health food stores or Asian markets. Coconut water is extremely healthy and is perfect for making tropical smoothie recipes.

Green, white or herbal tea can also be used in your smoothies. You can also use soy or rice milk if you want. I do not recommend using cows milk, especially in a green smoothie.

Depending on the amount of fruit and vegetables you are mixing together, your need for liquid to help mix ingredients will vary. I typically use 1/2 to 1 cup of water. It is better to add less water, than add some if your blender is having difficulty mixing.

Depending on your blender or if you are using watery fruits such as watermelon or oranges, you might need less water. If your smoothie comes out too watery, you can always thicken it with a small piece of base fruit such as a half of a banana or 1/4 avocado.

Greens

While you can make a smoothie with just fruit, I consider greens an essential part of a smoothie regimen. Greens are essential because they play a vital role in overall nutrition and should make up a significant portion of your diet in order to achieve optimum health. Before you wrinkle your nose at the notion of drinking spinach, let me tell you that when blended in a green smoothie, the fruit masks the flavor of any veggies you put in. I’m serious! Give it a try! It’s a perfect way to get your greens without tasting them. You can even sneak them into your kid’s diet too!

I use spinach regularly in mine, but you can experiment with kale, chard, parsley, romaine lettuce and baby greens. Spinach has a mild flavor, so start with that and gradually increase your dose to a large handful or two in each smoothie. Your body will thank you for it!

The recommended percentage of greens to use in a green smoothie is 40% greens to 60% fruit. You can start at a lower percentage and work your way up as you get used to it and even boost your greens beyond to 50, 60 or 70%.

Nutritive Additive/Superfood (Optional)

A smoothie, especially a green smoothie, is already high in nutrients, vitamins and minerals. Even so, some people like to give theirs an extra boost of antioxidants or superfoods. You can add your favorite superfood or supplements such as Maca root powder, powdered greens, sea vegetables such as dulse flakes, phytoplankton, blue-green algae, etc… You can even add powdered vitamins or minerals to your smoothie as well.

You can also add a protein boost to your smoothies by adding protein powder. I prefer to use vegan rice protein, but to find the one appropriate for you, read our post on protein powders.

Sweetener (Optional/Not Recommended)

You probably will not feel the need to sweeten a fruit smoothie since it will be sweet enough from the fruit and berries you put in it. If you are used to drinking sodas or sweetened fruit juices and you find that your smoothies are not sweet enough, try giving yourself time to adjust to the natural sugars in fruit which are much better for you than high fructose corn syrup.

Certain smoothies, such as those made with raw chocolate (cacao beans or nibs) might require a little sweetening. If so, I recommend using:

– Agave Nectar
– Stevia
– Maple Syrup
– Honey

What if your smoothie is too sweet? Sometimes you add too much fruit or you simply feel overloaded with too much berry sweetness. If that is the case, adding a pinch of sea salt, an extra handful of greens or a stalk or two of celery will cut the sweetness.

Make It Colder

If you are using fruit that has been ripening at room temperature, you might find that your smoothie is not cold enough for your liking. If this is the case, simply add a couple ice cubes or frozen berries to give your smoothie a more satisfying chill.

Storing Your Smoothie

I strongly recommend that you make your green smoothie fresh each day and that you drink it immediately after making it. The longer your smoothie sits, the less nutritious it becomes.

You can keep leftover smoothie in a sealed container in the refrigerator and have the rest with lunch or dinner, or make it the night before and have it ready for you in the morning. Be sure to shake it well when you are ready to drink it as separation of the juices and fiber in the fruit will occur.

Now Go Make Some Smoothies!

Now that you’ve gotten a primer on the art of making the perfect green smoothie, it’s time to try them out for yourself. Browse our recipe pages for tons of tasty creations or experiment and come up with your own. Please be sure to share your favorite smoothie creations with us!