Even though I often make a pitcher-full of smoothie for myself, my son and my husband, I rarely make the same recipe twice. I have a basic formula that I follow, but the rest depends on what greens, fruits, seeds, and nut milks I have in my kitchen (and I encourage you to do the same!).
Lately, I have been drinking lots of really creamy smoothies, with oats and peanut butter. However, if you don’t love peanut butter in your smoothie, or are allergic to peanuts, a wonderful alternative to peanut butter is … tahini.
So, last night when I was filling the blender up with the ingredients, the jar of tahini caught my eye and I ended up with a really delicious concoction: a Tahini Berry Smoothie.
It so happens that sesame seeds – the main ingredient in tahini; contain important B Vitamins…B1, B2, B3, B5, as well as a great supply of calcium. They also have beneficial trace elements like copper, magnesium, iron, phosphorus and manganese, as well as both omega 3 & 6 that improve the health of the brain. And let’s not forget zinc, a powerful immune strengthening nutrient that can be added to smoothies to help you fight colds and flu, and all kinds of nasty viruses as well.
Just what the doctor ordered for the winter season!
Tahini Berry Green Smoothie Recipe
Ingredients:
2 bananas
1 cup frozen berries (mine were cherries, strawberries, blueberries, and raspberries)
3 handfuls spinach
2 tablespoons tahini
1 1/2 cups water or plant milk of your choice (more or less, depending on how thick you like it)
Method:
Blend until smooth and creamy. Enjoy!
You can also simply add unhulled sesame seeds to your smoothie, and blend all ingredients really well. Unhulled seeds are better, because they provide more nutrients.
Sesame Seeds and Other Food Sources of Zinc
Sesame seeds, sunflowers seeds and pumpkin seeds are all excellent sources of zinc. Zinc is an essential mineral that plays an important role in immune function. It is a nutrient that many people are bordeline deficient in. Zinc deficiency increases susceptibility to infection.
According to dr. Fuhrman, there is considerable evidence to suggest that regular supplementation with zinc or deliberate consumption of foods rich in zinc is useful to improve immune function and fight off both infections and cancer.
If you are serious about your health and boosting your immune system, then check out his book:
Super Immunity: The Essential Nutrition Guide for Boosting Your Body’s Defenses to Live Longer, Stronger, and Disease Free
Simply put, zinc decreases the duration of colds and flu, and the severity of common cold symptoms, but regular zinc use also works to PREVENT colds, leading to fewer absences and less antibiotic use in children.
Zinc is also key factor in making many parts of the reproductive system work properly.
The RDI (recommended daily intake) for zinc is 15 milligrams a day.
Raw, unhulled sesame seeds, 2 oz – 4.4 mg
Raw or roasted pumpkin seeds, 2 oz – 4.2 mg
Raw pine nuts, 2 oz – 3.6 mg
Raw cashews, 2 oz – 3.2 mg
Raw sunflower seeds, 2 oz – 2.8 mg
Tahini, raw, 2 tbsp – 1.4 mg
Other foods rich in zinc include:
Adzuki beans, cooked, 1 cup – 4.1 mg
Wild rice, cooked, 1 cup – 2.2 mg
Edamame, cooked, shelled, 1 cup – 2.1 mg
Black beans, kidney beans, cooked, 1 cup -1.9 mg
Shiitake mushrooms, cooked, 1 cup – 1.9 mg
Fava beans, cooked, 1 cup – 1.7 mg
Broccoli, cooked, 2 cups – 1.6 mg
Kale, cooked, 2 cups – 1.2 mg
You can buy tahini or organic unhulled sesame seeds on Amazon and add them to your smoothies and other recipes:
Kevala Organic Raw Sesame Seeds 2Lbs
Questions? Comments? Suggestions?
If you have a favorite recipe, why not submit it here in the comment section of this smoothie recipes blog for others to enjoy too!
I also welcome any comments, questions and suggestions. Thanks!
Many people ask me should they go with Blendtec or Vitamix when choosing an blender.
The two blenders are in tight competition for the green smoothie makers market :-). Although many people may choose a more affordable option (such as Omni , Ninja, or other) I found that a cheaper blender just wasn’t doing the job when it came to blending tough greens and veggies (and nuts, and seeds…).
So if you can afford it, the investment is well worth the money.
As far as which blender to choose: Vitamix versus Blendtec?
Well, I can assure you personally that both these blenders make green smoothies like champs! They turn spinach, kale, almonds, sunflower seeds, berries, bananas and water into delicious green smoothies in a matter of seconds (for realzzz).
The bottom line:
Both blenders are great choices if you want to become a hard core, green smoothie drinking machine like I am. No leafy chunks with either blender and the smoothies were made in easily under 2 minutes.
If you like more features, care how it looks/fits on your counter and like frothier smoothies— I say go with the Blendtec.
If you prefer creamy smoothies, a simple look, and a super solid blender— go with the Vitamix.
Both have 7 year warranties, blend like kings and will make your green smoothie days even more exciting.
Save some money and help the environment!
If you need to save some money, you can buy the refurbished version right through Blendtec and Vitamix. They still come with the rockin’ warranty and look brand new— it’s really a great way to save some money!
Buy a Blendtec Total Blender
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For all my blending recipes – including smoothies, soups, nut butters and milks, I use Vitamix. If you don’t already own a VitaMix, I strongly encourage you to check out what this machine is capable of! For more information about VitaMix you can go directly to the VitaMix website. You may also want to read my post about the Best Blender.
I LOVE my VitaMix and highly recommend investing in one if you are ready to make serious changes to your diet. I have had mine for almost 5 years and use it daily!
If you decide to purchase Vitamix – be sure to use Promotional Code 06-004554 to get free shipping.
Questions? Comments? Suggestions?
If you have a favorite recipe, why not submit it here in the comment section of this smoothie recipes blog for others to enjoy too!
I also welcome any comments, questions and suggestions. Thanks!
Since I started experimenting with nut butters in smoothies, I find myself craving them more and more as the weather gets colder. After this banana-almond butter smoothie, I’m trying all kinds of nut and seed butters, including sunflower, cashews, tahini, and – of course – peanut butter.
Now, when buying peanut butter pay attention to the label. You don’t want any ingredients that don’t belong there. Ideally, you should see only peanuts.
If you never tried adding peanut butter to a smoothie, you are in for a treat!
It adds delicious creaminess and decadence to the smoothie that makes it perfect for satisfying your sweet tooth.
Peanut Butter Banana Smoothie Recipes
Peanut Butter Banana Smoothie (with Oats & Greens!)
Ingredients
- 1 1/2 cup almond milk, or any other dairy free milk
- 3 bananas
- 1/2 cup oats (I use uncooked quick oats)
- 1 cup peaches or other fruit, fresh or frozen
- 2 cups mild greens, such as lettuce
- 2 tablespoons peanut butter
- 1/2 teaspoon vanilla butter or extract (optional)
Instructions
- Blend all ingredients until very smooth, pour and enjoy!
3.1
https://greenreset.com/peanut-butter-banana-smoothie/
Variation:
Simple Chocolate Peanut Butter Banana Smoothie
For a super simple chocolate variation, use chocolate soymilk, or try this simplified version:
2 cups light chocolate soymilk or other non dairy milk
2 tablespoons peanut butter
1 large banana
3-4 ice cubes (optional, if you want a cold smoothie)
Ground cinnamon and fresh nutmeg help this smoothie taste like banana bread.
The banana-peanut butter smoothie combination may be the most popular variation of this recipe, but don’t stop there. Hazelnut, macadamia, cashew butter, tahini, sunflower, pumpkin, etc. – adding any of this will make your smoothie deliciously rich, creamy and distinctly buttery.
Health Benefits of Peanut Butter in a Smoothie
The good fats in the peanut butters will help with absorption of nutrients, and slow down the release of the fruit sugar into your bloodstream. They will also provide additional calories in the smoothie – which may be something you’re looking for – or NOT. For my nine-year-old son – it’s perfect. He is not a big eater in the morning, so a smoothie with nut butter, with some oats, is a great option for breakfast or snack.
But even if you are looking for smoothie recipes for weight loss, you don’t have to avoid peanut butter in your smoothies.
This may be counter-intuitive, but adding peanut butter to a smoothie (and other nut butters) may actually help you lose weight. Even though they contain up to 200 calories per serving, all the fiber (2 g per serving) and protein (8 g per serving) will fill you up and keep you feeling full longer, so you eat less overall. Plus, there’s nothing more indulgent than licking peanut butter off a spoon–and indulgence (in moderation) helps dieters fight cravings and stay on track.
Peanut butter is also packed with nutrition. A serving contains 3 mg of the powerful antioxidant vitamin E, 49 mg of bone-building magnesium, 208 mg of muscle-friendly potassium, and 0.17 mg of immunity-boosting vitamin B6. Scientists point out that consuming peanuts can decrease your risk of heart disease, diabetes, and other chronic health conditions. One study published in the Journal of the American Medical Association found that consuming 1 ounce of nuts or peanut butter (about 2 tablespoons) at least 5 days a week can lower the risk of developing diabetes by almost 30%.
A Cup of Compassion??
If you read the title carefully, you may be wondering what’s with the cup of compassion.
Well, it simply means that you’ll be using a cup (or two) of VEGAN-ONLY milks for the smoothie – no animal’s milk please!
Choosing to use plant-based milk is a true sign of kindness and compassion towards millions of animals who needlessly suffer to satisfy our desires and tastes.
It’s not about deprivation, but abundance. You can drink soy, almond, coconut, rice, oat, or hemp milk, to just name a few. Many of these alternatives even come in different flavors, such as sweetened, unsweetened, vanilla, or chocolate! There are so many options, and it’s fun to taste-test a few in order to determine which one you like best.
Plus, there are many more non-dairy, cruelty-free sources of calcium – check them out here.
For all my blending recipes – including smoothies, soups, nut butters and milks, I use Vitamix. If you don’t already own a VitaMix, I strongly encourage you to check out what this machine is capable of! For more information about VitaMix you can go directly to the VitaMix website. You may also want to read my post about the Best Blender.
I LOVE my VitaMix and highly recommend investing in one if you are ready to make serious changes to your diet. I have had mine for almost 5 years and use it daily!
If you decide to purchase Vitamix – be sure to use Promotional Code 06-004554 to get free shipping.
Questions? Comments? Suggestions?
If you have a favorite recipe, why not submit it here in the comment section of this smoothie recipes blog for others to enjoy too!
I also welcome any comments, questions and suggestions. Thanks!
When I first heard of green smoothies, I was already sold on the need to eat lots of raw, green foods. That’s why raw green smoothies made perfect sense to me from the get-go.
More than that, they provided an easy solution to my pressing problem, namely: how to consume lots of leafy greens without spending whole day chopping and chewing veggies, LOL.
However, I know people who heard a mention of a green smoothie and wanted to gag. For them, green smoothies is something they have to ease into …
If you are in this category, I have some recipes for you that will make that “easing into” really EASY.
Note: What ingredients NOT TO USE: If you are a beginner, forget about strong tasting greens, such as watercress, Swiss chard or mustard greens. If you’re a beginner, or are trying to introduce the concept of green smoothies to a picky eater, stick to mild tasting greens and veggies, such as young spinach leaves or celery sticks.
The following recipes are what you should try for the first few weeks.
Note: Try to use organic produce and ingredients when possible. If not possible, clean produce well, and peel where noted.
5 Easy Green Smoothie Recipes for Beginners
Easy Smoothie For Beginners: #1. Tropical Pineapple Blast
- 1 banana (ripe and peeled)
- 1 rib of celery
- ¼ cucumber (peeled if not organic)
- 1 cup of fresh or frozen pineapple
- 1 small handful of baby spinach
- ½ inch piece of ginger (or less if you’re new to ginger)
- 1-2 cups of water or coconut water
Easy Smoothie For Beginners: #2 Creamy Green Drink
- 1 avocado (ripe, peeled and pit removed)
- 1 banana (ripe and peeled)
- 1 orange (peeled and seeds removed)
- 1 cup of baby spinach
- 1-1 ½ cups of unsweetened vanilla almond milk
- For a sweeter smoothie, add 1 tbsp agave nectar, maple syrup, or 1 pitted medjool date
- *Optional: 5-6 ice cubes
Easy Smoothie For Beginners: #3 Tropical Cleanse
- 1 cup frozen or fresh pineapple
- 1 small to medium banana (ripe and peeled)
- 1 inch piece of ginger
- 2 handfuls of spinach
- 1 cup water or coconut water (unpasteurized)
Easy Smoothie For Beginners: #4 Banana-Berry Smoothie
- 1 banana (ripe and peeled)
- 2 cups of spinach
- 3/4 cup of frozen mixed berries (or fresh strawberries or blueberries)
- ¼ cup of raw nuts or raw seeds (almonds, sunflower seeds, walnuts, flax seeds or chia, or a combination of the above)
- 1-2 cups of water or coconut water
Easy Smoothie For Beginners: #5 Green Strawberry-Kiwi Lemonade
- 1 kiwi (peeled)
- ¾ cup of frozen or fresh strawberries
- ¼- ½ cup of frozen or fresh pineapple
- ½ lemon (peeled and seeds removed)
- 2 cups of spinach
- 1-1 ½ cups of water or coconut water (unpasteurized)
Even if you aren’t ready to use leafy greens, you can make any fruit smoothie a green smoothie.
Simply add cucumber, celery ribs, parsley, cilantro, basil, mint leaves, spirulina, sweet pea, or broccoli sprouts.
As you get comfortable with green smoothies, I suggest working your way up to 2 cups of leafy greens such as spinach (best for a beginner), kale, spring greens, Swiss chard or romaine lettuce (kale is my favorite).
Then add 1-2 servings of fruit (I always use at least 2 different fruits) and for a super charged smoothie add up to ¼ cup of raw nuts or seeds, use coconut water or nut milk for the liquid and add super foods such as goji berries, chia seeds, acai, maca, or raw cacao.
Use a high power blender such as Vitamix, Blendtec, or even Nutri-bullet. Enjoy!
Questions? Comments? Suggestions?
If you have a favorite recipe, why not submit it here in the comment section of this smoothie recipes blog for others to enjoy too!
I also welcome any comments, questions and suggestions. Thanks!
Have you already tried a green smoothie recipe with kale?
Kale —and other lelafy greens— are true superfoods. They deliver a bonanza of vitamins, minerals, and phytonutrients. They are loaded with calcium, essential for strong bones and healthy. They provide stress-fighting B vitamins and help our eyes with vitamin A. They even contain small amounts of Omega-3 fats.
But when was the last time you had a bunch of kale?
The fact is kale (and other greens) is often neglected when it comes choosing your ingredients. It’s certainly not most people’s first choice when it comes to preparing salads or vegetable side-dishes.
Especially in winter, when there are fewer in-season vegetable choices — kale and other dark, leafy greens that thrive in cooler weather are a great addition to the menu. Plus, they are great for boosting immunity – so a kale smoothie recipe may be just what the doctor ordered ;-).
When cooked, greens provide more than nine times the recommended amount of vitamin K, which helps our blood clot.
I read once that it was common for our ancient ancestors to eat up to six pounds of leaves per day. You can just picture them wandering from one place to the next, just picking and chewing leaves as all they long they went. That’s a huge amount of greens by anyone’s standards today.
Can you picture yourself devouring a grocery bag full of greens each and every day?
The USDA recommends we eat a minimum of 3 cups of dark leafy greens a week, and very few of us even eat that per week or even month.
How would you feel if you could get those three cups in one large glass?
kale smoothie recipes
Health Benefits of Kale
Kale is really the Queen of Greens. Many health experts consider kale as one of the most nutrient-dense foods on the planet.
Kale belongs to the Brassica family (Brassica oleracea). This family also includes broccoli, bok choy, kohlrabi, cauliflower, Brussels sprouts, cabbage, Chinese cabbage and collard greens. All these greens are well known for their sulfur-containing phytonutrients, which are claimed to help with cancer prevention.
They are also rich sources of vitamin K, vitamin A, vitamin C, and manganese, and is a very good source of dietary fiber, copper, calcium, vitamin B6, and potassium. The health benefits are so numerous, it will be hard to list them all here!
So why not add it to your family’s diet with these easy recipes!
Kale Smoothie Recipes
I use kale A LOT in green smoothies. My son loves kale smoothies too!
I find it really mild tasting (unlike lettuce, Swiss chard, or dandelion greens, for example), so you usually don’t even know it’s there. The fruits really help to mask the strong flavor of the greens.
For most greens, you don’t need a high-speed blender to make a good green smoothie, though the process will be quicker and the result creamier if you do. Kale, however, can be really tough on your blender, so it’s best to use a high power blender, like Vitamix or Blendtec.
Tip: If you don’t own a power blender, try removing the rough stems first, and then just blending the leaves with water for a few minutes first, before adding the rest of the ingredients.
A banana, an avocado, or a small handful of nuts is very helpful to good texture, and a few dried dates will bump up the sweetness in a relatively nutritious way. But beyond that, it’s fun to vary the other ingredients. Try mango, banana, lime, and cilantro, for example—or whatever your palate desires.
Kale Smoothie Recipes You and Your Family Will Love!
Ingredients
Instructions
- Blend all ingredients on high speed until creamy. If you like, you may also add a piece of avocado, to add more healthy fats and more creaminess to your smoothie. Add more banana (can be frozen) for a more sweet, thicker smoothie. Enjoy!
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https://greenreset.com/kale-recipes/
6 Delicious Kale Juice Recipes
Kale is also great for juicing.
If you have tried to make kale juice before and it tasted horrible, you may have given up. Plus, some juicers are just not made to juice something like kale.
Do not give up! With the right kale juice recipe, you will love drinking this green!
Just remember that dark greens have strong taste that is not palatable on its own. Always mix green juice them with other sweet tasting veggies and fruits.
You’ll need a lot of kale to make juice. A 1.5 pound bunch of kale yields about 1 cup of vivid green juice using a juicer. You will get more from the kale if you roll the leaves into balls and juice them together with the carrots and apples.
Ingredients
Kale Apple Juice
- 5 granny smith apples
- 5 kale leaves
- 1-2 inches of ginger root
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- Place all ingredients in a juice extractor or Vita-Mix, juice/blend and enjoy! Serves 4. For babies 12 months and older: dilute by 50% with water and serve!
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Green Kale Lemonade
- Green lemonade contains a big bunch of kale in it along with apples, celery, ginger, and an organic lemon. It tastes amazing.
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- 1 bunch of kale
- 2 stalks of celery
- 1 inch piece of ginger
- 2 apples
- 1 lemon with the ends cut off.
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- Wash all your goodies thoroughly and pass through the juicer. Ginger adds heat to this tart kale lemonade.
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Miracle Tonic Kale Juice
- This variation has some carrots and cucumber added to the mix.
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- 4 Medium carrots
- 2 Stalks celery
- 1 Big or 2 small red apples (pitted)
- 4 Kale leaves
- 2 inch length of cucumber (peeled)
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- Run ingredients through your juicer. Yield about 2 servings.
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- Tip 1: If you feel like having a special treat, you can add some watermelon or cantaloupe chunks if available. This may push the juice quantity up to 3 small servings.
- Tip 2: You can add some ginger for extra bite if you wish. Lemon also goes well with this combination.
3.1
https://greenreset.com/kale-recipes/
More juice recipes:
Minty Kale Juice
Mint adds an interesting touch to this kale juice.
1 1/2 pounds kale
4 peeled parsnips
4 large (or up to 8 small) green apples
1 lime (more or less to taste)
12 ounces mint leaves (about 2 large bunches)
yield: makes about 1 pint of juice, serving two.
Juice and enjoy!
Mixed Greens Juice Recipe
2 limes, zest removed
½ bunch Swiss chard
½ bunch kale
½ bunch dandelion
½ cucumber
2 Granny Smith apples
Juice and enjoy!
Kale Mary
Here is a good one – a Bloody Mary inspired non-alcoholic kale drink.
2 pints grape or cherry tomatoes (they taste better than out-of-season regular tomatoes)
about 1/2 pound kale
4 ribs celery
2 lemons
1 teaspoon prepared horseradish
1 tablespoon soy sauce
Dash hot sauce
Garnish: celery rib
Mix horseradish and soy sauce in a glass. Add tomato juice and stir well until horseradish is well distributed. Add kale juice, celery juice, lemon juice, and hot sauce. Stir well. Serve with celery rib garnish, over ice if desired. Serve immediately. Makes about 1 cup juice (Recipe via Seriouseats).
Enjoy with some crunchy kale chips!
Kale Chips: Low in Calories, Guilt-Free Chips
Here is a recipe for a healthy alternative to potato chips. These crispy little bites of raw kale nutrition are a big hit with young kids (and adults).
Kale Chips: No-Cholesterol, No-Guilt Recipe
Ingredients
- 1 bunch of curly kale, washed well and cut into pieces
- 1 lemon, juiced
- a splash of olive oil
- a splash of agave or maple syrup
- seasoning to taste: salt, pepper, etc.
Instructions
- Preheat oven to 300 degrees.
- Wash 1 bunch of curly kale and cut into chip pieces.
- Arrange in a single layer on a baking sheet and toss with olive oil.
- Add some seasoning to taste: salt, pepper, etc.
- Add the juice of 1 lemon.
- After you’ve massaged your kale with oil and seasoning for a few minutes, take about 1 tablespoon of agave and slowly drizzle it over the kale.
- Bake for about 30 minutes.
- Be amazed!
Notes
Keep in mind that the kale will shrink, so you may try make more than you think you need. If your oven can be set on a low temperature, around 100°F, you can also try to make raw kale chips in the oven. Otherwise you’ll need a dehydrator to make raw kale chips. If using dehydrator, let dehydrate 12 plus hours, until kale is crunchy!
3.1
https://greenreset.com/kale-recipes/
For a much more detailed raw kale crisps recipe, visit this website.
How To Choose Kale
The deeper the color of the leaves, the higher the nutrient content will be. Make sure that the kale looks fresh and not wilted. Avoid leaves with a lot of yellow or decay. Smaller, tender leaves are best. Pay attention to the stems as well. Make sure that they have a healthy appearance and trim off any thick stems and small blemishes before juicing or cooking.
You can choose either the dark green curly kale or a purple variety. Alternatively you can opt for ornamental kale, which has a less potent flavor. Dinosaur kale is a slightly sweeter choice.
The bitter taste of kale becomes more pronounced the longer it is stored, so it’s best to use it when still fresh. Kale keeps quite well in the fridge, provided that you store it unwashed. As with most of your leafy greens, it is a good idea to wrap the leaves in a paper towel, before placing it in a plastic bag to keep them fresh.
It’s best to buy organic kale grown to avoid toxic, systemic pesticides that are difficult to wash off. Unfortunately, when grown with petrochemical pest controls, kale is number 12 in the Dirty Dozen, tying with collar greens and slightly less than lettuce. Chemical pesticides are toxins, and eating lots of them can be toxic to the central nervous system –including the brain and spinal column, others may disrupt the endocrine function in the body which secrets hormones directly into the blood stream; they may increase the risk of cancers and other diseases.
Make sure you thoroughly wash your greens. Some of the leaves come from right on top of the ground and are usually covered in grit and sand.
Kale can be used in salads and in place of lettuce on sandwiches. However, for these purposes, use only very young, small, tender leaves. Kale is also delicious when steamed with diced onions, and garlic, a little bit of salt and pepper.
For all my blending recipes I use Vitamix. If you don’t already own a VitaMix, I strongly encourage you to check out what this machine is capable of! For more information about VitaMix you can go directly to the VitaMix website. You may also want to read my post about the Best Blender.
I LOVE my VitaMix and highly recommend investing in one if you are ready to make serious changes to your diet. I have had mine for almost 5 years and use it daily!
If you decide to purchase Vitamix – be sure to use Promotional Code 06-004554 to get free shipping.
The Making of Kale Smoothie: Inside of my Vitamix
Questions? Comments? Suggestions?
If you have a favorite recipe, why not submit it here in the comment section of this smoothie recipes blog for others to enjoy too!
I also welcome any comments, questions and suggestions. Thanks!
