by Joanna | Green Smoothies, Smoothie Recipes
Whenever I feel I’m falling into the rut with my green smoothie routine (you know, the same old strawberry-banana-spinach-celery combination over and over again), I love to add some new ingredients to create new taste combinations and boost nutrition.
This time, I decided to go for some ginger, which I don’t use very often in my kitchen. Health benefits of ginger cannot be overstated, including a multitude of antioxidants and anti-inflammatory phytochemicals. Plus you get that distinct peppery-sweet taste, which combines very well with fruits and greens.
Once blended with some greens, frozen fruits, and bananas, you’ll be rocking one healthy ginger smoothie!
Health Benefits of Ginger
Why is ginger so good for you anyways? Here are a few reasons:
- Anti-inflammatory properties. E.g., studies have shown relief from arthritis.
- Cancer prevention. Offers protection against colon, ovarian and other cancers.
- Motion sickness remedy. Ginger has been shown to be an effective remedy for the nausea associated with motion sickness.
- Morning sickness remedy. Ginger is safe and effective at relieving nausea and vomiting.
- Antioxidant properties.
- Immune booster. Helps prevent and fight off colds and flu.
- Supports cardiovascular health.
Now that you’re sold on ginger, it’s time to blend it into a delicious smoothie.
Ingredients
- 2 large handfuls of raw baby spinach
- 1 fresh or frozen banana
- 1 cup fresh or frozen fruit: strawberries, pineapple, blueberries, mango, etc.
- about 1/4 inch ginger root (or you may even start with a smaller piece, just to test the taste)
- 1-2 cups water (depending on desired consistency)
-
Optional ingredients
-
- 1 apple, cored and diced
- 1 celery stalk
- 1 small cucumber
Instructions
- Place all of the ingredients into your blender and blend for 30-45 seconds or until the desired consistency is reached.
3.1
https://greenreset.com/2-ginger-smoothie-recipes-plus-health-benefits-of-ginger/
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.
Inside my Vitamix: The making of the smoothie.
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!
by Joanna | Green Smoothies, Salads, Smoothie Recipes
Bok choy (also known as pak choi or Brassica chinensis) is a relative of cabbage and kale, and belongs to cruciferous vegetables, a family of especially nutrient-dense vegetables that contain unique anti-cancer compounds.
It is a common ingredient in many Asian-inspired recipes. You should have no trouble finding bok choy at the market as it is available almost year-round. Look for a plant with firm stalks that is free of brown spots.
Bok choy has crisp, white stalks and dark green leaves, and in Chinese its name means “white vegetable.” There are 20+ different varieties of bok choy – the two most often found in the U.S. are the traditional and “baby” or “Shanghai” bok choy. If you take a trip to your local Asian market, you may find some other varieties.
Bok Choy Health Benefits
Bok choy is one of the most nutrient-dense foods in the world, providing lots of vitamins A, C, and K as well as folate, calcium, and other nutrients.
It is highly beneficial for its calcium availability – bok choy is lower in oxalate, a substance that binds up calcium and prevents it from being absorbed, than most other leafy greens. 54% of the calcium in bok choy can be absorbed by the human body – compare this to 5% in spinach, a high oxalate vegetable, and 32% in milk. We can much more readily absorb calcium from bok choy than from dairy products.
Bok Choy Recipes
Bok choy has a distinctive, slightly bitter flavor. It’s less bitter than kale, and certainly a lot less bitter than dandelion or watercress. It can be eaten raw in salads, green smoothies, or vegetable juices, or cooked in stir-fries, soups, or other vegetable dishes.
In a green smoothie, its taste is easily masked by just about any fruit you add to it. You can substitute bok choy in any recipe that includes spinach. Be sure to use the entire white stalk too!
Baby Bok Choy Smoothie Recipe
- 2 apples, cored
- 2 oranges or tangerines, peeled and deseeded
- 2 heads of baby bok choy (about two cups)
- 1/4 avocado
- 1 teaspoon of ground cinnamon
- 1 or 2 cups of water
Blend well in your blender and enjoy!
Baby Bok Choy in Tangy-Sweet Vinaigrette Dressing
If you’ve only had these babies sauteed, fried, or cooked in some other way, try them raw in this salad recipe.
Salad Ingredients (serves 2-4, depending on your portion size :-))
- 6 heads baby bok choy, thinly sliced
- 1 carrot, thinly shredded
- 1 tablespoon toasted sesame seeds, for garnish
Dressing ingredients:
- 2 cloves fresh garlic, pressed through garlic press
- 1 tablespoon toasted sesame oil
- 1 teaspoon toasted sesame seeds
- 1 teaspoon honey
- 1 tablespoon low sodium soy sauce
- 2 tablespoons rice wine vinegar
- 1 tablespoon olive oil
Combine dressing ingredients and mix together until well combined.
In a mixing bowl, pour the vinaigrette over bok choy and carrot, and toss together well to coat. Sprinkle with sesame seeds and enjoy!
Braised Bok Choy
Ingredients (serves 2)
- 8 baby bok choy or 3 regular bok choy
- 1 teaspoon low sodium soy sauce
- 2 cups shiitake mushrooms, chopped
- 2 large cloves garlic, chopped, optional
- 1 tablespoon toasted sesame oil
- 1 tablespoon sesame seeds, lightly toasted
- Toast sesame seeds in a pan over medium heat for 3 minutes, shaking pan frequently.
- Cover bottom of large skillet with 1/2 inch water. Add bok choy cut into pieces.
- Drizzle with soy sauce and sesame oil. Cover and cook until bok choy is tender, about 5 minutes.
- Remove bok choy and add mushrooms and garlic to the liquid in the pan.
- Simmer until reduced to a glaze, pour over bok choy and sprinkle with sesame seeds.
- Serve with a side of whole grains, quinoa, or basmati rice.
Substitute bok choy in any recipe that includes spinach. Be sure to use the entire white stalk too!
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.
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!
by Joanna | Green Smoothies, Smoothie Recipes, Soups
Watercress is a sharp and peppery tasting cruciferous vegetable. Like most greens, watercress can easily make it to the top of super-foods list, and it’s a perfect addition to your green smoothies.
Its amazing health benefits are due to its high levels of phytochemicals, the same disease fighting components found in broccoli and cabbage. By weight it contains more vitamin C than oranges, more calcium than milk and more absorbable iron than spinach.
Watercress greens help boost the immune system (contains Vitamin B6; vitamins C and E, which are antioxidants that provide protection form free radical damage; and vitamin A, which enhances white blood cell function and the resistance to infections and carcinogens), contains lutein and zeaxanthine, needed for healthy eyes; provides nutrients for strong, healthy hair and nails (iron, zinc, vitamin A), contains vitamins for beautiful skin; helps thyroid function; helps build strong, healthy bones (Calcium, Magnesium, Manganese, and vitamins A, C, and K), as well as boosts the detoxification function of the liver.
With all of these health benefits, it’s important to add more watercress to your diet!
Since watercress has a very distinct flavor, I recommend that most people use only a handful in a smoothie at a time or mix it up with spinach, if the flavor is too much for you in the beginning.
You can washed it up and store in a refrigerator (in a plastic bag with a piece of paper towel) or freeze it in single-sized servings.
For those who do not have a high-powered blender… watercress fits in the category of tender greens along with spinach and baby greens, as it blends quite easily.
Watercress Orange Green Smoothie Recipe
Ingredients:
2 ripe medium bananas
1 ripe pear or apple
1 cup orange juice
2 cups watercress, though stems removed (or 1 cup of watercress and 1 cup spinach)
1-2 cup water
Watercress Blueberry Smoothie Recipe
1 banana
1 cup frozen blueberries
1 small handful of watercress
1 large handful of spinach
1 cup water
Watercress Tropical Smoothie Recipe
1 cup frozen mango
1 cup fresh pineapple
1 small handful of watercress
1 large handful of spinach
1-2 cup water
Blend in blender until smooth! Enjoy!
Watercress: Ready for the smoothie! http://www.flickr.com/photos/anjuli_ayer/3102132111/sizes/z/in/photostream
Watercress Pear Raw Soup Recipe
The difference between a soup and a smoothie is really insignificant: a soup is a thick smoothie, that you eat with a spoon from a bowl!
2 cups of watercress
1 Pear
1 cup of water – depending on desired consistency
Place all fresh ingredients in the blender and blend.
For more creamy consistency add 1/2 an avocado. Also, you can play with the flavor by either adding a few nuts, such as walnuts or almonds, or add a sprinkle of cinnamon or nutmeg.
If you fancy a warm soup there are two ways to heat the soup without cooking:
1. Use warm water and serve in a warm bowl.
2. If you have a high speed blender, such as a Vitamix, you can leave it running on high for a few minutes.
3. Heat it up on the stove top, but be careful not to boil it!
Watercress soup: Just blend it! I have found this beautiful picture on http://www.flickr.com/photos/hills_alive/2752734262/
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 blender 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!
by Joanna | Detox, Green Smoothies, Smoothie Recipes
Have you had your dandelions today?
For many people when they think of dandelions, their first thought is the weeds on their lawn. They view the common dandelion as a weed, and wage a small war to eradicate the plant from their lawns and gardens, but I want to encourage you to eat them!
Not everyone knows that dandelions are very healthy, and can be used in many recipes, including (of course) green smoothies.
Since they grow wild pretty much everywhere, you have a completely free food source right in your backyard or in the wild. Just don’t use the ones with the pesticides and herbicides on them! For those without access to organic lawns, dandelion greens are also available in farmers markets.
Health Benefits of Dandelion Greens
As all greens, dandelions are low in calories, but super-high in healthy nutrients, which makes them the ideal addition to green smoothies. In fact, this innocuous “weed” is one of the most nutrient-dense plants you can eat. Everything, from the flower all the way down to the roots, is edible.
Dandelions are great for detoxing the liver and gallbladder and to help support kidney function. They may help stabilize blood sugar (great for diabetics) and lower bad (LDL) cholesterol. They are also are an excellent source of vitamins A, C, E, K, calcium and iron, packed full of antioxidants, and contain copper, manganese, potassium, and magnesium. Just one half cup of dandelions contains more calcium than a glass of milk, and more iron than spinach. Studies have found that the regular consumption of dandelion greens can lead to a reduction in your risk of cancer and stroke.
The taste of dandelion resembles a slightly bitter green like arugula. Look for firm, fresh, tender, bright green leaves that aren’t discolored or wilted. When refrigerated in a plastic bag, they will keep for a few days. Like spinach, dandelion greens are commonly enjoyed raw, but they also taste fantastic sautéed, braised, or even stewed.
You can toss them into your favorite salad medley, eat them fresh in salads, or cook them on the stove. Wash, trim, tear, and toss in your favorite salad medley. Sauté with garlic and onions. Substitute spinach for dandelion greens in recipes, such as pesto sauce.
Dandelion Green Smoothie Recipes
Dandelion greens have slightly bitter taste which might be difficult to mask with fruit in a green smoothie, so start with adding small amounts and/or mixing them with other greens, such as spinach or kale. In general, the younger the greens, the milder the taste, so you may want to choose the younger leaves.
You can help mask the bitter taste by using strong tasting fruit and berries, such as pineapple, oranges, bananas, strawberries or other ripe berries. The other way is to process them with some sort of fat, i.e. nuts, oils, and avocados.
Personally, I enjoy slight bitterness in my smoothies, especially since I know that it’s so good for me! The bitterness actually stimulates bile production, aids digestion, and cleans pretty much every inner organ inside the body. I find that my taste buds get used to the flavor quickly and after the first couple sips and I soon don’t mind the flavor at all. But I guess it’s an acquired taste.
Dandelion Green Smoothie Recipe #1
1-2 cups dandelion greens
1-2 pears
2 dates
1-2 cups water or coconut water
Blend on the highest speed until smooth and creamy. Yield: 3-4 cups
Dandelion Green Smoothie Recipe #2
2 cups dandelion greens
1 lemon (peeled)
2 large apples
1 banana
1-2 cups water
Dandelion Green Smoothie Recipe #3
½ bunch dandelion greens
2 stalks celery
2 peaches
½ pineapple
½ inch fresh ginger root
2 cups water
Blend in blender until smooth! Enjoy!
Dandelion Green Smoothie Recipe #5
If you are worried about the fruit content, here are some savory options.
1/2 bunch dandelion greens
4 tomatoes
2 dates (optional)
2 cups water
Dandelion Green Smoothie Recipe #6
1/2 bunch dandelion greens
1 medium cucumber
½ avocado
2 dates (optional)
2 cups water
Blend in blender until smooth! Enjoy!
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.
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!
by Joanna | Green Smoothies, Smoothie Recipes
I don’t recommend using beet roots, carrots, or radishes for your green smoothies, however when it comes to the greens, it’s an entirely different story.
Beautiful green tops from beets are sometimes valued as edible, but green tops from radishes and carrots are more often than not considered un-edible, and rarely – if ever – make it to the plate. If you are like most people, you’ve been throwing away these greens without even realizing that you are discarding a very nutrient dense part of the vegetable.
Not only are these greens edible, the leaves are the most nutritious part of the plant!
So, instead of wasting those precious greens, why not use them to make delicious green smoothies?
You can blend up a delicious carrot, beet, or radish tops recipe that the whole family will enjoy.
Radish Top Green Smoothie
1 cup radish leaves
1 ripe banana, peeled
1 cup mango
1 cup pineapple
1 1/2 cup pure water
Blend until smooth. Serves 1-2.
Radish Top Green Smoothie Recipe: When making fruit green smoothie - use only the green tops! Save radishes for salads and savory blended soups.
Tropical Beet Top Green Smoothie Recipe
Did you know that there are more nutrients in beet tops than the actual root? Most people cut the beet tops off and discard them or maybe use them for cooking, destroying vital nutrients out of the leaves.
Beet greens are a little milder than the radish greens. If you like a super green smoothie, you can add more greens, like spinach or lettuce.
1 cup beet tops
1 orange, peeled and seeded
1 ripe banana
1/2 cup blueberries, fresh or frozen
1 cup water
Blend until completely smooth. Serves 1-2.
Beet Top Green Smoothie Recipe: When making fruit green smoothie - use only the green tops!
Carrot Greens Smoothie
1 packed cup carrot tops
1 banana
1 cup strawberries with the greens attached (yes, you can eat these too!)
1/2 cup pineapple
1/2 cup mango
2 handfuls spinach
1 1/2 cups water
Blend until everything in completely smooth. Serves 1-3.
Carrot Tops Green Smoothie Recipe
Okay, so maybe you are not quite convinced yet, but all I ask is to try them with an open mind :-).
Granted, when these tops are bought when the tops are older and wilted, the look, texture and bitter taste can be a turn-off. However, when they come fresh from the garden, carrot, radish and beet greens are really tender and flavorful in their raw state. Besides using these greens in smoothies, you can use them in tossed salads, blended raw soups and salads, sandwiches or any other recipe that calls for greens.
So look for fresh looking greens. Straight from the garden, organic are best – if you can find them.
As always, remember that these recipes are only a starting point to the exciting explorations of various possibilities. Green smoothies rock!
Carrot Greens Smoothie Recipe: NOT your ordinary smoothie!
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!
by Joanna | Green Smoothies, Smoothie Recipes
Kiwis are cute little green fruits encased in somewhat off putting fuzzy brown skins. If you get past the unattractive exterior, you are rewarded with a bright green piece of fruit that is delicious and packed with nutrients. Kiwis are higher in vitamin C than oranges (they have almost twice as much), and they’re a good source of potassium and magnesium and fiber for a healthy stomach and digestive system.
These tart fruits pair well with many other fruits and will make a healthy addition to your favorite smoothies.
For your kiwi smoothies, make sure you use kiwis that are really ripe — it should give when you press the sides. The flax seeds contribute omega-3’s; you won’t be hungry anytime soon if you add them.
Kiwi provides a wide array of nutrition benefits. According to a study at Rutgers University, kiwi is the most nutrient dense fruit, ounce for ounce.
Kiwi provides 16% of the RDA for fiber and 10% of the RDA for folic acid. Kiwis have phytonutrients, which repair DNA, act as the body’s protection against some cancers, and function as antioxidants.
Studies in Italy performed on 18,000 6-7 year old children have demonstrated health benefits of kiwis to the respiratory tract. The study found that children eating the 5-7 servings of citrus and kiwifruit per week had 44 percent less incidence of wheezing compared to children eating less than once a week.
According to another study, eating kiwi fruit every morning has the same effect as aspirin for heart health (reduces blood clotting), but without the side effects.
Plus, they are so delicious in green smoothies!
And did you know that there are over 400 varieties of this fuzzy fruit, which grows off of vines on a trellis, similar to grapes?
Kiwi Smoothie Recipes
Many kiwi smoothie recipes available both online and in recipe books call for dairy, such as yogurt or cream. One way to make a non-dairy version, is by simply adding banana, and maybe some sweetener and/or non-dairy milk or yogurt. (If you are wondering why I’m against adding dairy to smoothies, read this post and this post). Adding a cup of orange juice to the blend will do the job too.
So, here are a few kiwi smoothie recipes for ya. They contain no dairy, and are deliciously green, not just because of kiwi, but also because they contain GREENS.
Why add greens to a perfectly delicious kiwi smoothie?
The Harvard School of Public Health recommends at least nine servings, or four cups, of fruits and vegetables daily. Most of us don’t even come close.
So there you go! Delicious green smoothie recipes with kiwi!
Kiwi--Lime-Mint Green Smoothie Recipe
Ingredients
-
- 2 kiwis, peeled
-
- 1/4 small lime, peeled
-
- 1 ripe banana, peeled
-
- 5 to 10 mint leaves (to taste)
-
- 1/2 cup fresh spinach
-
- 1 cup of water, almond milk, or other non-dairy milk (adjust the quantity to reach the desired consistency)
Instructions
- Blend all the ingredients (I use a Vitamix) on high for 30 seconds or until the smoothie is creamy.
3.1
https://greenreset.com/kiwi-smoothie-recipes/
Kiwi-Avocado Smoothie
2 kiwi fruits
1 ripe banana
2 cups fresh baby spinach (or other leafy green)
¼ avocado
¼ cup cranberries (optional)
1/2 cup water or fresh orange juice
Blend the ingredients until smooth. Enjoy!
Kiwi Pineapple Smoothie
Kiwis are native to New Zealand so they pair well with other tropical fruits, such as pineapple. A smoothie that blends kiwi and pineapple will supply a large dose of vitamin C as well as fiber, potassium and several antioxidants.
2 kiwis
1/4 cup of chopped fresh pineapple
2 cups fresh baby spinach (or other leafy green)
1/2avocado
1/2 cup of 100 percent pineapple juice
Blend until smooth and garnish with chopped kiwi.
Also check out this Kiwi-Strawberry Smoothie Recipe
Picture of two cute kiwi fruit
Kiwi smoothie: getting the ingredients ready. Instead of baby spinach I used kale.
It’s practically smiling at you now!
Note: Be careful if you have an actinidin allergy, as it contains a healthy dose, though most people should be completely fine.
How do I choose a kiwi?
Select fruit that is plump and fragrant with no visible bruising and a slightly firm feel. Unripe kiwi fruits ripen faster when stored in a paper or plastic bag with a ripe banana.
Once they are ripened, store them away from other fruit or they will decompose more quickly! Ripe kiwi can last in the refrigerator for 1-2 weeks.
Can I eat the skin?
You can, but buy organic and/or wash carefully to remove unwanted pesticides! Even though kiwis rank low in potential pesticide residue (13 out of 100) according to study conducted by the Environmental Working Group. Also, rub it a bit to minimize the fuzz. The skin will provide more fiber to your sweet snack. If you’re not fond of the fuzzy exterior, simply “sloop” it out by slicing the kiwi in half horizontally and spooning out each end to enjoy.
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.
green smoothie still in 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!
