5 Easy Green Smoothie Recipes for Beginners

by Joanna | Green Smoothies

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!

spinach avocado 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!

10+ Kale Recipes You and Your Family Will Love! Plus The Nutritional Benefits Of Kale

by Joanna | Featured, Green Smoothies, Smoothie Recipes

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

Kale Banana Smoothie

2 cups sliced banana
2 cups freshly squeezed orange or grapefruit juice
2 cups tightly packed dinosaur or curly leaf kale
1/4 cup lightly packed parsley
1/4 cup lightly packed cilantro

Strawberry Kale Banana Smoothie

3 kale leaves
1 large ripe banana
1 ripe pear
1 cup strawberries, fresh or frozen
1 cup water

Kale Blueberry Smoothie

1 medium to large ripe banana, peeled
2 kale leaves, washed
1 celery stalk
1 apple
1 cup blueberries, fresh or frozen
1 cup water
a splash agave nectar or a packet of stevia (optional) as a sweetener

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!

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.

Kale Juice Recipes

Ingredients

Kale Apple Juice

5 granny smith apples
5 kale leaves
1-2 inches of ginger root
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!

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.
1 bunch of kale
2 stalks of celery
1 inch piece of ginger
2 apples
1 lemon with the ends cut off.
Wash all your goodies thoroughly and pass through the juicer. Ginger adds heat to this tart kale lemonade.

Miracle Tonic Kale Juice

This variation has some carrots and cucumber added to the mix.
4 Medium carrots
2 Stalks celery
1 Big or 2 small red apples (pitted)
4 Kale leaves
2 inch length of cucumber (peeled)
Run ingredients through your juicer. Yield about 2 servings.
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.

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!

https://greenreset.com/kale-recipes/

For a much more detailed raw kale crisps recipe, visit this website.

Kale Chips: healthy alternative to potato chips! via http://www.flickr.com/photos/ilovemypit/3425805140/sizes/z/in/photostream/

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!

10+Easy Spinach Recipes for Smoothies: How To Make Yummy Spinach Smoothies Your Family (& Kids) will Devour!

by Joanna | Green Smoothies, Kids, Smoothie Recipes

Let’s face it – with our busy schedules, we don’t always have time to sit down and eat a healthy salad or prepare proper healthy dishes that the whole family would enjoy.

So I have a solution for you! Below are some super-easy smoothie recipes. Choose one that you like and whip up a quick green smoothie for yourself (and your family). It will give you energy, and fill your belly for a couple of hours with all the right foods.

Spinach is typically thought of as a lunch or dinner ingredient in a savory recipe, so spinach in a fruit smoothie may sound strange at first, but – even if you don’t enjoy its taste by itself – the other ingredients will mask the flavor, I promise.

If you haven’t been eating your greens every day, simply jump-start your day with a green smoothie, so that before you even start your day, you’ve already sucked down your veggies, greens, and fruit to boot.

And better yet? So have your kids and other family members.

Benefits of Spinach

Do I even have to talk about the benefits of spinach? We all know it’s good for us. Spinach has been cultivated in many parts of the world for hundreds of years, not just as a food source, but also as an important medicinal plant in many traditional systems of medicine.

Spinach benefits cannot be overstated. In the past it has often been regarded as a plant that helps restore energy, increase vitality, and improve the quality of the blood. The main reason for this is that spinach nutrition provides twice as much iron as most other greens.

Other nutrients it contains include calcium, magnesium, potassium, vitamin A, and the B-complex vitamins. It is also a good source of Niacin and Zinc, and a very good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Thiamin, Riboflavin, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese.

Spinach, just like other greens that contain chlorophyll and carotene, is a remarkable protector against various diseases, including cancer, anemia, digestive problems, skin problems, as well as acting as a mild laxative. Women who are worried about osteoporosis should consume spinach because it is a rich source of calcium and vitamin K.

In fact, when compared calorie for calorie to other vegetables, some say that nothing is as nutrient dense as spinach, while also being very low in calories. And no, you don’t have to worry about the oxalates in spinach hurting you.

Spinach is Super Low In Calories & Super Dense in Nutrients = Great For Weight Loss!

Spinach, it’s really low in calories, so it’s an excellent ingredient for all weight loss smoothies, as well as meal replacement smoothies.

1 cup spinach, raw (30g) = 7 calories (!)
1 bunch spinach (340g) = 78 calories (!)

The great thing is that once you try a spinach smoothie recipe, you’ll be consuming lots of it and it won’t matter anymore if you or your picky-eaters at home don’t enjoy munching on spinach salad!

Just adding a few spinach leaves to a your smoothie recipe, is so easy, tastes delicious, and it’s also incredibly good for you!

spinach for smoothie

A bunch of spinach has a mere 78 calories, while providing 10g of protein.

So, how do you prepare a spinach smoothie?

When preparing spinach smoothie recipes, as in the case in most other greens, feel free to experiment and include a wide variety of other fruits and veggies.

By experimenting with different combinations, you will be able to come up with something that you and the whole family will love. You’ll even have an easier time getting your children on board to adopting a healthier diet.

The great thing about spinach is that it’s mild tasting, so it’s a perfect starter green for green smoothies. Even the most picky eaters won’t mind a few leaves of spinach in their fruit smoothie (use some deep colored fruits, such as berries, or colored glass containers to mask the green color for those most green-resistant eaters).

Generally speaking, Vitamix or Blendtec blenders will do a great job with any type of greens, including the tougher greens such as kale, collard greens, or celery tops. These smoothie makers will give you smoother liquid, compared with other blenders.

However, even if you have an inexpensive blender you can make spinach smoothies without worrying about rough texture – spinach is soft enough, so most blenders will handle spinach well.

First, when buying fresh spinach it should be dark green and free from any evidence of decay. Choose spinach that has vibrant deep green leaves and stems with no signs of yellowing. The leaves should look fresh and tender, and not be wilted or bruised. Avoid those that have a slimy coating as this is a sign of decay. Slightly wilted spinach can be revived to freshness by dipping it in cold water.

Do not wash spinach before storing as the exposure to water encourages spoilage. Place spinach in a plastic storage bag and wrap the bag tightly around the spinach, squeezing out as much of the air as possible. Place in refrigerator where it will keep fresh for up to 5 days.

Prior to preparing a smoothie, wash spinach under running water. If using non organic spinach, you may want to soak or spray it with a biodegradable wash, then rinse. Use a salad spinner to dry.

The leaves can be used as is. You don’t need to remove the stalks, as you would for a salad.

Put the leaves into your smoothie blender together with your fruits and veggies – bananas, strawberries, apples, celery, etc.

That’s basically all there is to it!

Spinach Smoothie Recipes

Here are a few green smoothie recipes with spinach for you to try!

I encourage you to experiment mixing spinach with other fruits, greens and vegetables. Also, I’m really not good with exact proportions, so you will need to experiment with quantities, to get that perfect green smoothie for your taste.

spinach smoothie recipe

Spinach-Pear-Celery Smoothie Recipe

Ingredients

2 pears
2 stalks of celery
2 cups spinach
1 1/2 cup water

Instructions

Blend well all ingredients in your blender. Pour into glasses and enjoy!

https://greenreset.com/spinach-recipes-for-smoothies/

More Green Smoothie Recipes with Spinach

Spinach-Mixed-Berries

2-4 cups of fresh spinach
a handful of strawberries (fresh or frozen)
1/2 cup blueberries (fresh or frozen)
1/4 blackberries (fresh or frozen)
1/4 raspberries (fresh or frozen)
(OR 1 cup of mixed berries from BJ’s)
2 bananas (fresh or frozen)
1 1/2 cup water (more or less, to desired consistency)

For the Mixed Berries Smoothie I usually use frozen organic mixed berries I buy at BJs – a big 3 lbs bag for $9.99 – they are amazing in smoothies – and this is simply my favorite smoothie!

Spinach-Blueberry

1 large banana, ripe
1 cup blueberries, frozen (or Wild Blueberries from BJ’s)
1 cup oz spinach, fresh
1 1/2 cups water (more or less, to desired consistency)

This is my son’s favorite. For this smoothie, I’m using frozen Wild Blueberries from BJ’s – a big 3 lbs bag for $7.99 – they are amazing in smoothies – and this is simply my favorite smoothie!

Spinach-Mixed Tropical Fruit

1 large banana, ripe and peeled
1/4 avocado
6 oz spinach, fresh
1/2 cup pineapple, fresh or frozen
1/2 cup mango, fresh or frozen
1/2 cup grapes, fresh or frozen
1/2 cup strawberries, fresh or frozen
1 1/2 cup water (more or less, to desired consistency)

For this smoothie, I’m using frozen mixed fruits from BJ’s – a big 5 lbs bag for $9.99 – great value and taste!

Spinach-Pear-Celery

2 pears
1 stalk of celery
1 cup spinach
1 cup water

Spinach-Peach

6 peaches
2 handfuls of spinach leaves
2 cups water

Spinach-Kiwi

1 banana
2 peaches
2 handfuls of spinach leaves
1 cup water

Spinach-Watermelon-Strawberries

One half small seeded watermelon, peel and all
10 strawberries
1 bunch spinach
1 cup water

Spinach-Mango Green Smoothie

1 large banana, ripe
1 cup mangoes
1/2 cup strawberries
5 oz spinach
1 1/2 cups water

Spinach-Banana-Orange Smoothie Recipe

2 large ripe bananas
2 oranges
2 large handfuls of baby spinach

Spinach and Cantaloupe Melon Smoothie Recipe

1/2 cantaloupe melon
1 cup of spinach

Spinach-Tomato

Here is a savory recipe for a spinach-tomato smoothie:
4 ripe plum tomatoes
1 handful of spinach leaves
4 leaves of basil leaves

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 – my 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!

I never use exact recipes – I constantly experiment by adding different ingredients, depending on what sounds good to my body each day.

Although some smoothies taste more delicious than others, I haven’t been disappointed yet!

Note: Because of the high oxalic acid content of spinach, some experts recommend to keep your spinach intake down to once or twice a week. While I don’t subscribe to the view that greens (including those rich in oxalic acid, such as spinach) are dangerous, if you have any health issues such as kidney stones, speak to a qualified doctor or nutritionist about your concerns and any changes to your diet.

can green smoothies devastate your health with oxalates?

Now that you know how to make some basic spinach recipes, you can experiment with other variations on this theme. When you are ready, start incorporate other, stronger tasting greens into your smoothies.

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 Spinach 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!

Protein Blueberry Smoothie

by Joanna | Green Smoothies

This is a simple smoothie recipe that ups the protein content a bit. The result is a smoothie with a more “staying power,” so it will fill you up for longer.

I used tofu, but you can add any protein powder to your smoothie, or add some chia seeds, or hemp seeds. Blend all ingredients, pour into a glass, sip and smile!

High Protein Blueberry Smoothie

Ingredients

1 banana
1/2 cup tofu
1 cup wild blueberries
1 cup greens
1 cup sprouts (optional, add more greens if not using sprouts)
1 cup water

Instructions

Blend all ingredients, pour into a glass, sip and smile!

https://greenreset.com/protein-blueberry-smoothie/

Variations:

* You may substitute tofu with vegan protein powder, 1/cup of chia seeds, or hemp seeds.

blueberry smoothie recipe (with greens and tofu)

A Few Words about Tofu and Soy

I just wanted to add a comment about tofu (and soy in general). From my observations, tofu (and soy) is one of the most misunderstood foods.

A handful of individuals have been incredibly successful at demonizing this ingredient, which is basically a bean – a bean! While I understand that some people may have issues with consuming soy (like allergies), plus I’m not a fan of genetically modified foods (soy is one of them, so just use non-gmo or organic soy), I want to stress that our obsession with single nutrients, our reliance on media sound bites for our health advice, our misunderstanding of the power of the anti-vegetarian agenda, our reliance on processed foods are the problems – not soy.

Granted, soy foods are not miracle foods, but neither are they poison. The resources bellow attempt to put it all in perspective and demonstrate that whole soy foods can be part of a varied, whole-foods, plant-based diet – but only if you want them to be.

Listen to this podcast: http://www.compassionatecook.com/writings/podcast-media/soy-is-not-evil-3

Finally, the Truth About Soy

The Truth About Soy

Questions? Comments? Suggestions?

If you have a favorite recipe, why not submit it here in the comment section of this Green Reset blog for others to enjoy too!

I also welcome any comments, questions and suggestions. Thanks!

Chia Seed Smoothie Ideas

by Joanna | Green Smoothies

I think I’m in love. With small black and white seeds, called chia.

I’ve been adding chia seeds to my smoothies for quite some time, but I’ve never tried them on their own. So recently, I made a few version of chia seed puddings – and I was amazed how much I liked them. (My son approved them too, which is also important!)

You can check out this chia pudding here, but you can also simply a teaspoon of seeds to any smoothie for a chia-enriched drink. You’ll reap the amazing health benefits (including lots of healthy protein and fats that will help you bring your blood sugar levels to normal and prevent heart disease), even if the taste and texture will be lost.

For a simple chia seed smoothie idea, combine blueberries, bananas, spinach and chia seeds combined to these pretty purple smoothie.

Out of bananas? If you’re out of bananas, don’t like bananas, or are just looking to reduce the sugar content of your smoothie a bit, add a tablespoon of chia seeds instead!

Blueberry Chia Seed Smoothie

Chia Seed Smoothie

Ingredients

2 generous handfuls of kale, baby spinach, or other leafy green
4 cup blueberries, frozen
1 banana, frozen or fresh
1 teaspoon dry unsoaked chia seeds (or 1 tablespoon pre-soaked)
1 cup orange juice or water

Instructions

Blend all ingredients until smooth. Serve immediately, as the chia seeds will thicken the smoothie if it is allowed to sit for too long. If that happens, you may need to add more liquid and shake it up again, or simply eat it with your spoon, as a pudding.

https://greenreset.com/chia-seed-smoothie/

Chia seeds add substance to a smoothie, and make them incredibly nourishing. They make energy-rich breakfasts, perfect food for a snack or after workout.

Chia seeds are not only high in protein, but higher in omega-3 fatty acids than flaxseeds. They are also a great source of fiber, phytochemicals, phosphorus and manganese, and they also contain calcium, vitamin C and traces of potassium and sodium.

Chia seeds expand when wet into a kind of gelatinous substance, which makes them a great thickening agent. They are also a great egg-replacement alternative (just like flax-seeds). If you have a high-powered blender, such as Vitamix, put the chia seeds in whole and the blender will grind them. Or, you may want to buy the seeds pre-ground.

The only downside is that chia seeds can work too well. If you let a chia-enriched smoothie sit on the counter for too long, it will get too thick to drink and you may have to eat it with a spoon!

Where to buy chia seeds?

Chia seeds can be quite expensive, but keep in mind that you’ll only use a teaspoon or so when making a smoothie, while still getting lots of valuable nutrients. If you cannot find chia at your local health food store, perhaps you can buy them online, for example, on Amazon:

Buy chia seeds on Amazon

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!

Banana Almond Butter Smoothie: Super Creamy Sensation!

by Joanna | Green Smoothies

Simple banana smoothie recipes are great, but wait till you try this banana-almond butter smoothie! I started adding nut butters to my son’s smoothies, and now I’m getting addicted to them.

If you never tried adding almond butter, or peanut butter or other nut butter to a smoothie, you are in for a treat!

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.

Plus, the fats in these butters will help with absorption of nutrients, and slow down the release of the fruit sugar into your bloodstream (great for people with high blood-sugar level issues).

They will also increase calories in the smoothie – something I’m looking for when making smoothies for my very active nine-year-old son. He is not a big eater in the morning, so a smoothie with nut butter, with some oats, is a good option. (If you are trying to lose weight, make sure you don’t drink too much of these rich smoothies, or cut back some in other areas.)

You may simply buy nut butter for your smoothies – and if you do – be sure to check the label before purchasing. Not all commercially made nut butters contain healthful ingredients. Many brands contain only ground-up nuts, but some contain added salt and sugar. Some use partially hydrogenated oil—a source of unhealthy trans fats. (You can also try making your own. It’s actually quite easy and you have full control over the ingredients, i.e. what oil and sweetener you add, etc.)

Banana Almond Butter Smoothie

Ingredients

1 cup almond milk, or any other dairy free milk
3 bananas
1 cup peaches or other fruit, fresh or frozen
2 cups mild greens, such as spinach or mixed greens
2 tablespoons almond butter (or nut butter of your choice, such as peanut, hazelnut, macadamia or cashew)
1/2 teaspoon vanilla butter or extract

Instructions

Blend all ingredients until very smooth, pour and enjoy!

https://greenreset.com/banana-almond-butter-smoothie/

It’s easy. Simply add 2-3 tablespoons of seed or nut butter to your other ingredients and blend! What could be better than a smoothie like this to kick off your morning?

Vegetarian, vegan, dairy free, egg free, refined sugar free, wheat free, soy free (if not using soy milk)
Nut free (replace nut butter with 1/2 cup of sunflower, or pumpkin seed butter.)
Gluten free (use gluten-free oats or quinoa)
Salt free (don’t add salt and make sure the butter you use doesn’t have any salt added)
Raw (use raw oats/quinoa)

Variations

To make the smoothie into even more filling meal-replacement drink, add:

1/2 cup oats, quinoa, or chia seeds (makes a thicker smoothie)
1 tablespoon of ground flax seeds
1 cup water, or to desired consistency

If using dry ingredients, blend them with liquid first until smooth. Then add the rest of ingredients and blend on high until smooth and creamy. (High speed blenders may need 2 minutes, less powerful blenders may need a lot more, sometimes 5-10 minutes).

More tips

Add more liquid if required to thin it out.
Substitute any of the ingredients for whatever you already have, for example, add berries instead of peaches; add one more banana, and skip other fruit – for a banana only smoothie; add chia or quinoa (cooked or raw), instead of oats.
If you want a cold smoothie, add frozen fruit (you can freeze your bananas before use), or add ice instead of water.

The Benefits. Nut butters contain a number of important nutrients, including:

protein
healthful fats
calcium (see the note below)!
fiber
vitamins and minerals
phytochemicals (which according to the American Cancer Society may help prevent cancer)

Check the Label. Be sure to check the label before selecting a nut butter. While all nut butters contain around 100 calories per tablespoon, not all nut butters contain healthful ingredients. Many brands contain only ground-up nuts, but some contain added salt and sugar. Some use partially hydrogenated oil—a source of unhealthy trans fats.

Watch the Calories. While nuts are considered to be “nutritional powerhouses,” they’re also high in calories. Therefore, if you eat a lot of nuts or nut butters, cut back in other areas. Don’t let fear of fat keep you away from trying nut butters, however. Eating just two ounces of nuts weekly can lower your risk of heart disease.

Safety First. If your allergies force you to keep your distance from all nuts, seed and soy nut butters are excellent alternatives. Sunflower seed butter is high in heart-healthy poly-unsaturated fats. Soy nut butter (which tastes similar to peanut butter) is higher in protein and lower in fat than the average nut butter. If your nut allergies are severe, ask your doctor to test for potential soy or seed intolerances before trying these options. If you have a family history of nut allergies, play it safe. It’s important to check with your doctor if you or your child has even a minor allergic reaction to nuts. A mild past reaction may indicate a risk of a more severe future reaction. While nut allergies can be a burden, you can prepare your favorite recipes with one of the many nut butter alternatives.

The Surprising Benefits of Almond Butter

Nut butter is a great source of healthy fats, which are important for regulating your energy, mood, and even your weight.

However, some nut butters also deliver a more unexpected benefit: They’re great for your bones!

Let’s take a look at two of the most popular nut butters–almond butter and peanut butter. Between the two, which one should you choose for better bone health?

Almond butter wins hands down in this one. Compared with peanut butter, it contains more calcium, magnesium, manganese and phosphorus, which are all important minerals for building and maintaining strong bones.

Check out the comparison below (per two tablespoons of both almond and peanut butter):

Mineral	Almond Butter	Peanut Butter
Calcium	86.4 mg (8% DV)	13.8 mg (1% DV)
Magnesium	97 mg (24% DV)	49.3 mg (12% DV)
Manganese	0.8 mg (38% DV)	0.5 mg (23% DV)
Phosphorus	167.4 mg (16% DV)	115 mg (11% DV)

Plus, if you add calcium fortified almond milk, you’ll get even more of that bone building ingredient!

Please use only non dairy milk in your smoothies! Even this doctor will tell you so!

Making Nut Butters

You can easily make your own nut butters—from a variety of raw and roasted nuts—for a fraction of the cost of store-bought. Once you’ve tried the basic Peanut Butter recipe, your own creativity becomes a main ingredient. Combinations of various nuts and added natural flavorings will produce a range of delicious spreads.

Try these tips and ideas for creating your own, customized nut butters at home:

Experiment with various combinations of nuts, including almonds, cashews, pecans, walnuts, pistachios, macadamia, or Brazil nuts.
Add seeds and fruits, like pumpkin or sunflower seeds, raisins, and other dried fruits to the recipe.
Add sweetness & flavor with maple syrup, vanilla, cocoa, cinnamon, or cardamom.
Even creamier consistencies can be created with a teaspoon of coconut oil for a subtle tropical flavor, or flaxseed oil for an omega 3 boost.
Roasting nuts on a baking sheet at 350 degrees for 10-15 minutes will give nut butters a deeper flavor and creamier texture, and release oils more easily in processing. Walnuts will mellow from roasting if a less sharp flavor is desired.

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!

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