Do you find it hard to get your 5 serves of vegetables and 2 serves of fruit a day? What if we told you that one smoothie could cover off half of your required intake in just one beverage? Enter the green smoothie. While appearances might not be favourable, these super smoothies really pack a punch in flavour if you get your combinations right. The basic ingredients are leafy greens, fruit and and a liquid base. Below is our guide on what you need to add to your smoothie but play around with it. I sometimes try all weird and wacky combinations and it’s only after a few attempts that you’ll start to develop a blend that suits your palate. Don’t get discouraged if you mess your first few attemps, practise makes perfect.
STEP 1: Decide On Your Green (2 Cups)
· Kale (Probably the best option as it’s high in nutrients such as Vitamin C, Vitamin K, Calcium and Manganese and doesn’t have a very overpowering taste.)
· Bok choi
· Sri Lankan greens such as gotu kola (very nutritious but a very strong flavour)
Why Are Greens So Important?
They contain amino acids, vitamins and minerals and antioxidants which helps keep your system healthy and fighting disease.
STEP 2: Pick Your Liquid Base (2 Cups)
· Coconut water (an ideal base as it’s cheap in Sri Lanka and has bioactive enzymes that aid digestion and boost metabolism. Plus, coconut water is full of potassium - which can give relief from stroke, blood pressure, heart and kidney disorders, anxiety and stress. It also gives a nice sweetness to your smoothie.
· Filtered water
· Coconut milk (better if you want a thicker or “creamy” smoothie
· Plant based milk such as soy or almond
STEP 3: Choose A Fruit And / Or Vegetable (3 Cups) - you can mix and match
· Banana (frozen bananas can be used to make your smoothie more like a thick shake)
· Avocado (for a creamy smoothie)
· Frozen or fresh berries such as raspberry, strawberry or blueberry
· Lime / Lemon
Blend all together in a blender (a food processor will work as well but it just won’t be as smooth)
STEP 5: Add A Nutrition Booster (optional)
· Coconut oil
· Nuts such as cashew or almond
· Chia seeds
· Flax seeds
· Protein powder
· Turmeric (high in antioxidants and has anti-inflammatory properties)
If you aren’t feeling the creative vibe, here’s a few combinations you could consider.
Easy Green: Kale, banana, apple juice, lemon juice, ice and celery
Tropical: Kale, mango, passionfruit, coconut milk, turmeric
Citrus: Spinach, orange, lemon, banana, coconut water
Berry: Blueberries, apple, leafy green, strawberries, almond milk
Creamy Green: Spinach, mango, coconut milk, avocado, ginger, coconut milk
This is enough to serve 4 people so you can share the goodness with your family. Personally, I like to make extra and put in the fridge so I have enough for 2 days in a row. It's time people also use some freezer bags and prep all the fruit and vegetables for a week on let's say, a Sunday so all you have to do before you go to work or school is just get it out of the freezer and into the blender. Easy!