If you are looking for easy healthy recipes and an super-easy way to add super-important nutrients to your everyday diet, you are truly lucky to have found this page!
Because what you will learn here – if you just try it and stick with it – will likely change your life and health for the better (really, I don’t exaggerate one bit – because it happened to me a few years back).
Introducing…Green Smoothies
You probably heard about green smoothies by now, as everyone is raving about them. You may call them blended drinks, green shakes, green smoothies, green fruit smoothies, drinkable salads or salads straight from your blender.
It doesn’t really matter what you call them — as long as you drink them!
The fact is that if you are having problems with eating a healthy diet, and especially if you have picky-eaters in your house who will not eat a green vegetable if their life depended on it – this is a perfect solution to your problem.
The idea to blend various kinds of leafy greens, fruits and vegetables to create a liquid soup with a baby food consistency is not new. About 5 years ago that Victoria Boutenko (from the Raw Family) greatly popularized the concept of the Green Smoothie.
The Green Smoothie is essentially a blended salad made with fruits and leafy greens, with some optional water, blended at high speeds to smooth consistency. Generally, hard or savory vegetables such as carrots or tomatoes are avoided, or only added in small quantities. Only fruits, leafy greens, and some vegetables are included.
Many of you may cringe at the idea of adding spinach or kale to a fruit smoothie, thinking these greens belong to a salad or dinner side-dish and not in a sweet drink.
However, the fact remains that this is the EASIEST, FASTEST, and TASTIEST way to consume large amounts of greens on a regular basis.
Just think about it: it’s MUCH faster to drink the same amount of greens in a smoothie than that it would take you to prepare and consume (and that includes chewing properly!) the same amount of greens, fruits and vegetables in a salad or other dishes.
Great things I love about smoothies is they only take about a minute to prepare (with a good blender, such as Blendtec or Vitamix), and a minute or two to drink.
And, when you make a green smoothie, the smoothie making blender will do the chewing for you!
There is really no excuse not to have them!
Important: Quick preparation does not also mean quick consumption. Do not just gulp down the entire glass of smoothie quickly. It is recommended that you drink your smoothie SLOWLY – mixing it with your saliva for best digestion and assimilation of nutrients.
Benefits of Green Smoothies versus Green Juice
Drinking freshly made juices made from vegetables, greens and fruits is an EXCELLENT way to add important nutrients to your diet. Juices contain super-concentrated nutrients that the body can absorb almost instantaneously — there is no need to digest anything! This gives the body a rest, while flooding it with great nutrition — great for people who have serious health problems and want to heal quickly.
However, juicing may or may not be an ideal solution for you.
One problem is that you may be skipping juicing — and therefore not benefiting from it — because it’s more work. I used to do a lot of juicing in the past and I still try to do it, but let’s face it – it is quite time consuming and really messy. My problem is over since I started making green smoothies. Making smoothies is a super easy way to eat lots of greens, and a great alternative to juicing. It is much faster, less messy, and you also get fiber in addition to juice, so you get that feeling of satiety. If you can discipline yourself to make fresh juices regularly, great! Otherwise, stick with green smoothies, or — I believe the best solution is to drink both!
Another problem with juice is that you leave behind the valuable fiber that slows down the absorption of nutrients and provides the feeling of fullness. This can be seen as a benefit, but can also be a problem ;-). Drinking a juice is not a “satisfying meal” in itself. So if you juice, then go on to eat junk food because you feel hungry, it’s better to have a green smoothie, that will leave you satisfied for longer.
Fortunately, whichever option you choose, you cannot go wrong. Whether you are making vegetable juices or blending green smoothies, you are doing your body a huge favor.
So, How Do You Make A Smoothie?
Let’s start with some great ingredients for your smoothie creations.
Great Ingredients For Your Green Smoothies
GREENS: kale, bok choy, chard, spinach, parsley, romaine lettuce, iceberg lettuce, mint, basil, cilantro, or other.
Some fruit and green combinations you may want to try:
Spinach with bananas and strawberries
Spinach with apples, bananas, and some lemon or lime juice
Spinach, bananas, peaches, mango
Romaine lettuce with bananas
Romaine lettuce with cucumber and bananas
Romaine and celery with blueberries
Parsley and ripe pears
Parsley, celery, apple and pears
Add 1-2 cups of water and blend until smooth. Adjust proportions to your liking. Try to experiment with different greens and fruits. Fruits are added for sweetness, so make sure they are really RIPE, especially bananas. Beautifully ripened bananas look like this:
Okay, so I need to add more spinach here, but I really love sweet taste of bananas!
In the beginning, when you are just starting out with the green smoothies, you may want to add just a little bit of mild tasting greens (such as spinach), to let your taste buds get used to the taste. Start adding more greens of various kinds (many of them are stronger tasting) later on.
Greens to add to your smoothies: spinach, arugula, Swiss chard, dandelion, kale, collard greens, beet tops, and whatever else you can find in the store or in your garden. Young, tender greens are better. Iceberg lettuce, although not very green at all, can be used too.
This is what a green smoothie looks like:
Don’t be discouraged by the “greenness” of this drink. It tastes delicious, trust me on this!
Just try it for yourself, OK?
(Plus, if you really don’t want the green color, you can easily make it into a purple or red smoothie by adding lots of mixed berries, and fewer green ingredients).
Green Smoothie Recipes
Here are more ideas for your delicious green smoothie creations. Feel free to adjust the quantity of ingredients:
Spinach-Apple-Banana
1 head of spinach
1 apple
1 banana
1-2 cups of water
Spinach-Raspberry-Strawberry
1/2 head of spinach
1/4 cup of raspberries
1/2 cup of strawberries
2 cups of water
Pinapple – Mango – Romaine
1 small pineapple, peeled, cored, and chopped
1 large mango, peeled, cored, and chopped
½ head romaine lettuce
a tiny piece of fresh ginger
You may want to add some water.
Personally I don’t really love Romain in my smoothies, but sometimes it works well. You’ll just have to try it for yourself. If you don’t care for it, substitute a different green.
Kale – Banana – Berry
2 leaves kale (kale is rather strong tasting, so you may want to start with less)
2 bananas
1 cup of strawberries or blueberries or raspberries
1 cup of water
Apple – Mango – Lettuce
5 pieces of green leaf lettuce
1 ripe mango
1 apple
1 cup of water
One note here on using frozen fruits in your smoothies. Personally, I don’t like smoothies that are really cold, so if I’m using a lot of frozen ingredients, I add some hot water to the mix to make them room- (or rather – stomach-) temperature. I know that many people like frozen drinks, but drinking a lot of frozen smoothies is not really that healthy, in my opinion.
I admit – I am totally hooked on green smoothies!
However, I never use exact recipes – I constantly experiment by adding different ingredients, depending on what sounds good to my body each day. Even thought some concoctions taste more delicious than others, I haven’t been completely disappointed yet!
Now that you know how to make some basic easy healthy recipes for green smoothies, you can experiment with other variations on this theme. When you are ready, start incorporate other, stronger tasting greens into your smoothies.
Submit Your Smoothie Recipe!
When you find a taste you love, why not submit your favorite smoothie recipe in the comment section below!
I’ve fallen off the Wagon (Again!) – Time For Green Reset Challenge with Green Smoothies and Juices!
It’s that time of the year again!
When it’s so easy to fall of the wagon…
What wagon?
(NOT the vegan wagon, for sure!)
The healthy-eating wagon, the hot-body and optimal-weight wagon, the exercise-and-fitness wagon, the green smoothie and juicing wagon – [choose all that apply and insert your wagon here…]
With holidays and MAJOR FEASTING TIME Just over, but with months of cold, winter days still ahead – meaning staying mostly inside, and facing cravings, sunshine deficiency resulting in low energy and mild depression & desperation 😉 – it’s time to activate the KICKASS NINJA TACTICS, and get you into THE ZONE again – winter and cold BE DAMNED!
But first, time for some raw honesty and facing the truth:
So how did it all happen?
How come I allowed it to happen, or maybe even wanted it on some level – am I not supposed to be this green smoothie and juicing QUEEN who has it all figured out and never gives in to temptations – because she doesn’t even HAVE those temptations in the first place, and even if they appear – from some deep, dark place – they are quickly combated with a ninja tactics of juicing and blending???
Turns out even the queens have their weaker days – or months even!
So, I have to honestly admit to myself that after moving to a new apartment six months ago across the globe from the previous one – which also means that I’m on a new continent and in a new country right now (having relocated from New Jersey to Warsaw, Poland) – my daily routine has suffered.
I’ve been juicing and making smoothies almost daily for several years now – but recently not in big enough quantities to satisfy my appetite and resist temptations of nearby bakeries and shops – including the absolutely, positively EVIL place that bakes and sells insanely tasty FRENCH BAGUETTES and other breads, that’s located just steps from where I live now. (It’s called Sam and if you ever visit Warsaw, definitely check them out).
They also have kale (occasionally), but kale has NOT been the reason why I’ve been visiting that place almost daily since I moved here; always coming back home with a bunch of baguettes, and other goodies, such as hummus (which I recently started to make at home – it’s super easy and delicious! Especially with the said baguettes)….
So, I’ve been using all kinds of excuses to not be making as many smoothies and juices – such as: I don’t feel like carrying all those groceries (you do need to STOCK UP on fruits and veggies BIG TIME if you want to make this work, especially for three people, so now that I do my shopping in small local stores and carrying the groceries in bags instead of driving to big supermarkets – I’ve gotten lazy).
Another excuse is that I don’t want to wake anybody up in the morning making the noise – when I get up super early.
Finally, my blender is acting strangely (I’m still using my Vitamix that I brought from the US, and I had to plug it in through a power transformer that’s taking A LOT of the tiny amount of the counter space that I have in my new kitchen). So, let’s just have some soup with a side of bread with hummus instead, right??!
This has been going on for a while now, without any serious consequences.
But now that the weather is really cold, and I’m not walking around the city as much – and getting to the gym NOT NEARLY ENOUGH for the amount of empty calories that I’m consuming – I’ve had a sobering realization that I PUT ON WEIGHT.
Quite a bit of weight, actually – almost 12 pounds or over five kilos – which more than I usually put on during the winter season.
And telling myself that it’s all muscle weight from going to the gym and working out with weights – is only a small part of the picture. My muscles do look more defined, but it’s enough to look at myself in the mirror and see my face – which has gotten kind of rounder and puffier… ugh!
Truth is I always crave more food and put on some weight during winter time – that’s why it’s important TO STICK TO FOODS THAT CAN BE EATEN WITHOUT RESTRICTIONS and work at the ROOT OF THE PROBLEM of cravings – which is FILLING THE BODY WITH NUTRIENTS that the body needs – which is the best solution to STOP cravings and REDUCE hunger pains – and I F*CKING KNOW IT.
I’ve known it for YEARS.
It works.
It’s easy.
It simply comes down to a FEW SIMPLE HABITS.
A FEW EASY RITUALS – that after a while become part of your second nature.
DAILY ROUTINES that don’t take a lot of time, so for example – when I get up – instead of a bowl of cereal or generous slice of French baguette with hummus (not a bad choice, if done in moderation) – a large green smoothie or freshly made vegetable juice.
Then, REPEAT AGAIN during the day a few times.
Replacing and crowding out foods that are too high or calories, or generally not so good for you – with mostly raw plant foods (leafy greens, vegetables, fruits, some nuts and seeds).
Not depriving yourself of other foods (all vegan, of course), but when you fill up on smoothies and juices – you’ll notice you don’t feel as hungry for other stuff anyway – so the problem solves itself.
AND THAT IS IT!
So, I’m CHALLENGING MYSELF – AGAIN.
And YOU.
(Because I know that many of you have also fallen off the wagon –the holidays, the stress, the cold–if you’re in the Northern hemisphere, or whatever else is going on in your life right now that will do it to you.)
I’m taking the Green Reset Smoothie & Juicing Challenge — and this time, taking it to a whole new level!
The Green Reset REVOLUTION is Coming!
I’m SUPER EXCITED to announce the pre-launch of my new program – the Green Reset REVOLUTION: Reset your BODY, Your HEALTH and Your LIFE – beginning with plant foods, but going far and beyond a simple body detox and cleanse.
It’s literally going to take your health, your energy, and your life to a whole new level!
It’s not about just green smoothies and juices any more (although they still are a big part of the program, as they are super fun and delicious, and will help you reset your health and energy in no time, and maybe you’ll even lose some weight in the process as well – and who wouldn’t like that?!).
It’s not just about plant-based eating, recipes and tips for cleansing, detoxing, restoring your health, and losing weight.
It’s about Resetting Your Entire Life: Rediscovering your True Purpose, Igniting you with More Energy, and Passion than ever before!
It will include the Green Reset Formula (of course!) but it will go far above and beyond the green smoothies, juices, and plant foods – it literally has the potential TO TRANSFORM YOUR ENTIRE LIFE – if you trust the process and allow it to happen.
I’ll be providing more details soon, including the price — but right now I’m offering a special Early Bird Offer – if you sign up for the Green Reset Formula by January 15th, you’ll get it for FREE!
This is a great deal – because the price for the Green Reset Formula is currently reduced to just $27 per year, and this program will be surely be significantly higher, probably $97 or even more.
and when you do, you’ll be starting the Green Reset immediately, and will be receiving the full Green Reset REVOLUTION: Reset your BODY, your HEALTH & your LIFE program when it launches.
Today I’m giving you my recipe for deliciously sweet green smoothie with home-made grape juice and kale. The grapes that I used for the juice were very tiny red fruits, with seeds (lots of them!), and very sweet — and they came from my parent’s garden (more about this later), so technically they were self-grown (if not by me personally, but by my mom).
You’ll find the recipe below, but first let me ask you – how would you like to grow your own grapes – to make juices, smoothies or perhaps even your own wine? Doesn’t it sound like fun? If it does, why don’t you?
Few people in the U.S. use their land for anything more than lawns, but in the parts of Europe where I live now, the concept of growing your own food is very popular. In Poland, the institution of ‘działka’, which is a small parcel of land that people use for planting gardens — mostly fruits and vegetables, but also flowers, and recently more and more commonly — just grass- is still very much alive and very common. The land is usually not owned, but just leased for long-term use. It’s different from a regular garden in your backyard, because it’s usually not where you live – so you may be living in an apartment in the center of town, and have a działka in another part of town, with just a shed or small summer house. Działkas used to be very popular years back with people who wanted to save money by growing their own food – and they still are today.
[As a side note –
I cannot help but wonder how much of the current health and environmental crisis is due to the fact that so many of us are so detached from where our food comes from and how it’s grown – caring only about how much it costs and how quickly it can be served and consumed – usually in between or during other activities, rarely do we give it enough time – cooking and loving preparation, as well as slow, relaxed consumption, not to even mention PLANTING IT, WATCHING IT GROW and HARVESTING.
And I’m not even talking about knowing things like where milk comes from (many people, even grown-up and educated adults believe that cows just ‘give milk’ and are completely ignorant about the whole process — I know because I used to be one of them). No, I’m talking even fruits and vegetables — and children having the experience of witnessing the food GROWING, and being HARVESTED — not just bought in bright packaging from a supermarket — I know it’s revolutionary, right!
End of side note. ]
My dad, who passed away a couple of years back, loved growing all kinds of fruits and veggies on his parcel. Located in the opposite part of Warsaw, its major drawback is that it takes about 30 minutes to get there from where my parent’s apartment. My mom is not as passionate about gardening work (to put it mildly), but some of the trees and shrubs – such as raspberries, red and black currants, sour cherries and gooseberries – HARDLY REQUIRE ANY WORK AT ALL, and JUST KEEP GIVING FRUIT – and plenty of it -despite tough love and very dry summer – perhaps one of the driest in this century. They practically grow and give bountiful fruits all by themselves, no hard work required.
So that’s what I have – a działka inherited from my dad.
And now, come September and October – there were grapes! Lots of them!
Green and red, albeit tiny, very sweet and really delicious.
I really wonder why more people don’t grow fruits and veggies in their backyards in the U.S. more. It’s so easy and so much fun! I know some people do it, but really it’s a tiny percentage.
Considering that so much time is spent mowing the lawns, and so much water to keep them green – why not have some culinary enjoyment instead of simply a good looking – but totally useless – piece of land. It’s a great way to make what’s inherently super-inefficient — consuming time, resources (water!) and polluting the environment — into your own little paradise and garden of Eden ;-).
So, back to the recipe – after the last visit from działka (in October), I came home with three large baskets full of deliciously sweet dark grapes.
Eating them was certainly an option; but they were really small and each had seeds, which I don’t particularly like to chew on and swallow. My husband suggested making wine – and it’s something you may consider, but I’m not a big fan of letting perfectly good grape juice go bad (or, as some call it, ferment), so started experimenting with various juicing and smoothie recipes.
Delicious!
Here is the green smoothie I made using those grapes:
Green Smoothie with Grape Juice Recipe
3 cups grapes 3 kale leaves, without stem 1 large cucumber, peeled if not organic, cut into pieces 1 banana (optional) 1 pear 1 cup water
Remove stems and blend grapes with water on high settings in your blender. Pour the mixture through the strainer to remove the seeds. Rinse the blender container.
Blend all ingredients with the juice on high until very smooth, pour into glasses and enjoy!
To your health,
Joanna
PS. Why not make growing your own favorite fruits and veggies into your own family tradition and ritual? For more about challenging the existing traditions, and creating new ones – join me in my Challenging Traditions challenge (coming soon)– sign up HERE … sign up here to receive notification about when it starts, as well as about other programs that I’m running.
PPS. I love drinking green smoothies and juices – and I hope you do too! They are not just delicious, but provide many health benefits as well.
Check out my Green Reset Formula HERE — right now for a RIDICULOUSLY LOW PRICE of $27 per year (which will be going up soon!) and RESET YOUR HEALTH, YOUR BODY, and YOUR LIFE — starting RIGHT NOW!
Some people who are concerned about the plight of animals grown for food are worried whether ditching all meat and dairy from their diet is safe, healthy and wondering – how on earth are they going to live without cheese (or steak or insert whatever culinary pleasure you cannot imagine living without) – so they never make the change. If you are in that group, the Green Reset Formula which will help you not just make the transition effortlessly without cravings – but reap the benefits of plant-rich diet, while also making the first and most important step toward living in accordance to their values and compassion toward all beings, both human and non-human.
With summer season quickly approaching in the Northern hemisphere, the time of the year when magazines start pushing juice cleanses, crash diets and quick-fix boot camp workouts designed to get women into tip-top bikini body shape.
So, what’s the fastest, easiest and cheapest way to get a bikini body WITHOUT dieting, working out or going on a juice cleanse?
Just put a BIKINI on your BODY, and you’re done!
Voilà.
Okay, so maybe you’ve heard this one before, but I couldn’t help but laugh out loud when I first read this, so I hope this brings a smile to your face too 🙂
With that clear and out of the way, let’s talk about how you can get that healthy, glowing look – whatever you choose to wear and do this summer — as well as, yes, perhaps even lose a few pounds here and there… if you want to!
Let’s be honest, we all want quick results without any effort, but it’s just not possible.
What I’ve found is drinking green smoothies is the easiest thing you can probably do for yourself — your health, your weight, your energy, your skin, your mind and spirit, etc… — that will get you the most results in ALL those areas of your life.
But sometimes–even that isn’t enough!
That’s right. Even the most health-conscious sometimes fall off the wagon and can’t resist the temptation of too much food…
So, what to do?
Introducing….
Appetite and Hunger Reset!
A program that will help you lose weight, feel lighter and younger, and boost your immunity, as well! (And we all know how important that is in the times of pandemics.)
It’s time to bring your hunger under control and reset your appetite to where it should be!
And finally start losing those extra pounds once and for all.
Peaches make a great base for a smoothie because of their delicious flavor and great texture. I love fresh, ripe peaches straight from the tree, but unfortunately these are only available for a short time in the peachy season.
In other times of the year, I like to buy frozen peaches and add them to my smoothies.
3 Peachy Smoothie Recipes (with leafy greens!)
Simple Peach-Banana Green Smoothie
1 peach
1 banana
2 cups spinach (or other leafy greens or sprouts)
1/2 cup water (adjust the amount to desired consistency)
Blend all ingredients until smooth and creamy.
Peach-Strawberry Sensation
2 peaches
1 cup strawberries
2 cups lettuce (or other leafy greens)
1/2 cup water (adjust the amount to desired consistency)
Blend all ingredients until smooth and creamy.
Peach-Banana Smoothie with Avocado
1 peach
1 banana
½ cup blueberries
1/4 avocado
2 cups fresh kale (or other leafy green)
1/2 cup water (adjust the amount to desired consistency)
Blend all ingredients until smooth and creamy.
I’ve been also adding lots of fresh sprouts to my smoothies lately (since I started my new career as a professional sprouter 😉 – to see my organic sprout garden, go here).
Why Peaches? Peach Nutrition and Health Benefits
Why not? Some people are afraid to eat fruit because of sugar content, but truth is the phytonutrients in fruits and vegetables will help keep your body working at its best, so consuming a diet that meets your daily recommended amount of fruits and vegetables is one of the best ways to give your body a strong defense against disease. In the case of peaches, they provide vitamin C, potassium, lycopene and lutein. Research shows that lycopene and lutein may help prevent heart disease, macular degeneration and certain cancers.
How To Select Peaches
When buying fresh peaches, choose the ones that give slightly to pressure and are aromatic. Don’t refrigerate as the cold will lessen the flavor.
Buy organic peaches whenever possible. Unfortunately, peaches (as well as spinach, kale and strawberries) are on the “Dirty dozen” list for the highest pesticide residue load ranking according to the Environmental Working Group. If organic peaches are not available, peel the fruits to reduce exposure.
Nectarines can be substituted for peaches in any of these smoothies. Peaches and nectarines are the same species, even though they are regarded commercially as different fruits. Nectarines have smooth skin, while peaches have fuzzy skin.
Smoothies: The New Fast Food
On another note, just this past weekend I went to New York city (which is just a 15 minute drive from where I live, with no traffic). I wanted to show my son the view from the Empire State building (which he can see from his bedroom window). The weather was gorgeous, so the view was truly spectacular. It was a great family outing – and – what I’m loving is that it’s so easy to find fresh, delicious food – including smoothies!
Check out this fast food joint, which you may be able to find next to a hot dog stands when walking the streets of Manhattan – it rocks!
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!
It seems like I hear people talking about food and eating a healthy diet — and what it actually means — all the time. (Perhaps it’s because I’m fascinated with this subject myself — so I suffer from a “cognitive bias,” lol.)
Most of us are already aware of the fact that WHAT WE EAT directly affects HOW WE FEEL, and HOW HEALTHY (or UN-healthy) we are. We care about what we put into our bodies to the point we take countless photos and post them on Facebook, Instagram, Pinterest, and now even TikTok.
(Just yesterday, I had to laugh out-loud. I was in a hip vegetarian restaurant and everyone was taking pictures of their food, including me of course!)
Yep, people looove their food.
However, it seems that almost everybody is focusing on the protein, fats, and carbohydrates. Those who are a little more into health, may also focus on Omega 3s, Vitamin D, and calcium.
Especially, if they find out that I’m eating a 100% plant-based (vegan) diet. They seem to be concerned (for me) about calcium, vitamin D, omega 3s, and Vitamin B12.
What I want to ask THEM is: “Are YOU eating your GREENS???”
Dark, leafy bitter greens are the missing ingredient in the Standard World Diet today.
Leafy greens are one of the most nutrient dense foods. They seem to have it all: proteins, fats, carbs; antioxidants, vitamins, minerals — pretty much everything that we need to be healthy.
The most important question to ask anyone who is not experiencing the level of health they desire is, ‘Are you eating greens?’ Chances are the answer will be ‘NO.’
A while ago I went to my family doctor for a general checkup. I haven’t seen her in 3 years. She asked me what I was doing that I still looked like I’m 27, while I was 47 years old at that time. Obviously, that was an exaggeration ;-). But it was nice to hear, plus I do feel awesome for my age.
Here is what I do every day to ensure that I’m getting lots of greens into my diet:
Drink Your Greens in Green Smoothies
Here are some green smoothie recipes, to get you going:
And don’t let anybody scare you away from greens, by talking about oxalates, oxidation, or other nonsense. Sure, you may experience a cleansing reaction, but don’t let that deter you.
Questions? Comments? Suggestions?
If you have a favorite recipe, why not submit it here in the comment section of this blog for others to enjoy too!
I also welcome any comments, questions and suggestions. Thanks!
