The green smoothie: its benefits and 7 delicious recipe ideas

The green smoothie is the star of blogs, it is on everyone's lips and in all recipes! But what is it exactly? The principle of the green smoothie is to combine fruit with a selection of leafy green vegetables (such as cabbage, spinach, turnip tops, watercress, etc.), well known champions of nutrition.

Not very appetizing? At first glance, a green and spinach-flavored smoothie does not seem to be the most delicious recipe! But wait before judging. By carefully choosing the right alliances, we find absolutely delicious recipes. But above all, it's great for your health and it gives you a real boost. By the way, even the stars love it!

But where does this smoothie-green-mania come from? Stars of course! The famous nutritionist Kimberly Snyder continues to boast the merits of this miracle drink. And when we look at who counts among his customers (Reese Witherspoon, Chaning Tatum, Drew Barrymore, etc.), we would rather tend to trust him!

According to her, the regular consumption of green smoothies would be not only a health ally but also a beauty asset. Indeed, rich in antioxidants, green leafy vegetables will allow you to display a healthier and brighter skin. The high fiber content of these juices will also facilitate digestion and reduce bloating. What advantages? So, to your blenders!

The benefits of green smoothie

You tend to nibble? Why not replace greasy and sweet snacks with this green smoothie that will not only satisfy you, but will only bring you health benefits? While these vegetables are true "superfoods", they are not always easy to incorporate into your diet, and you do not always know how to cook them.

Indeed, when you are a little in a hurry it can be difficult to consume well 5 fruits and vegetables a day. So why not drink them? We do not always know how to cook these vegetables. With the green smoothie, no more puzzles! And we can keep some of it so we do not have to do it again every day.

By adopting the green smoothie reflex, you can consume these vegetables quickly and very simply. In breakfast, it's a way to start your day with a real cocktail whip! You can also eat it at the snack: excellent for health and in addition it satiates.

Green leafy vegetables are nutrient-rich and very low-calorie foods. They are rich in folic acid, vitamin A, calcium, and vitamin K. They're also rich in vitamin C and fiber, yet low in fat and sodium. They are also very rich in omega-3, iron and protein. They are therefore extremely interesting from a nutritional point of view. While meeting your nutritional needs, they are naturally low in sugars and fats, they therefore contain only good things for your health!

Green leafy vegetables are also bursting with chlorophyll, which effectively detoxifies your body by neutralizing toxins and helping to purify your liver. Indeed it is sometimes called "green blood" thanks to its virtues that help to purify your blood.

Chlorophyll will also serve to ease your digestion by fighting against bloating. It will allow you a better intestinal transit. It also contributes to the production of red blood cells. Remember that the darker the leaf of the vegetable, the higher the concentration of chlorophyll.

These vegetables also contain a very large amount of beta-carotene. Beta-carotene is excellent for the skin and especially to fight against signs of aging. Green leafy vegetables also contain significant amounts of potassium, excellent for cardiovascular health.

In addition, keeping raw vegetables helps preserve all of their benefits. Indeed, cooking destroys a good part of the vitamins contained in your vegetables.

These vegetables are therefore gold mines from a nutritional point of view, they are an unstoppable health ally. However, we often forget them in our dishes and we do not necessarily know how to cook them. With the green smoothie, no worries, just choose your ingredients and mix everything! But how to make your green smoothie?

The green smoothie: the basics

All green smoothies work on the same basis: at least 60% leafy greens. For the future, free to you to be imaginative!

The base :

The liquid base: try to choose an unsweetened liquid. It can be just water or a vegetable milk, see a fruit juice (be careful with sugars) or coconut water.

Vegetables: spinach, arugula, kale, young shoots, chard, turnip leaves, etc. Remember to learn about seasonal vegetables and choose according to your tastes. It is also better to choose organic vegetables that have not been contaminated with pesticides. It can also be an opportunity to turn to vegetables often ignored in the kitchen such as dandelion leaves, watercress or kale. Rediscover these forgotten vegetables from our kitchens and discover new flavors.

Fruits: here, it's according to your tastes. However, prefer once again the fruits of seasons and from organic farming. If the banana and avocado are found in many recipes, it is that it is the fruits that allow to add the most creaminess to your recipe. The consistency of your green smoothie will be even more enjoyable. In winter, as there are not many fruits available, think of the frozen fruits that will be able to help you out.

Possible additions, according to your tastes:

The "plus stuff": here it is optional, if you want to supplement your smoothie with a "super food" to boost its virtues, so be free and creative! Chia seeds, coconut oil, goji berries etc. Go around your closets and give a little originality to your green smoothie!

For the greediest: avoid sugar that is not very good for health. However, do not hesitate to add a teaspoon of stevia, agave syrup or honey. You can also add a spoonful of mashed almonds or peanut puree, so you get a deliciously creamy texture. You can also think of some spices such as cinnamon or ginger that will enhance the taste of your smoothie.

To get the most nutrients, consider varying the vegetables included in your smoothie, and be careful to select fruits that are not too rich in sugars.

Then, all you have to do is pass all your ingredients to the blender, adjust the liquid dose, and it's ready! If you're not sure where to start, you can try out some of these gourmet recipes.

Examples of green smoothie recipes

If you are not inspired, do not hesitate to try one of our 7 gourmet recipes:

The beauty recipe of Kimberly Snyder, the famous star nutritionist:

  • 500ml filtered water, very cold
  • 7 small handfuls of spinach, chopped
  • 6 small handles of romaine lettuce
  • 2 chopped celery stalks
  • 1 apple
  • 1 pear
  • 1 banana
  • 2 tablespoons lemon juice

The smoothie spinach avocados:

  • 4 cups of baby spinach sprouts
  • 2 big carrots
  • 1 orange
  • 1 banana
  • ½ lawyer
  • 1 cup of almond milk
  • 1 C. fresh ginger
  • ½ c. vanilla coffee
  • 1 pinch of sea salt
  • 1 pinch of cinnamon (optional)

The smoothie kiwi spinach bananas:

  • 1 kiwi
  • 1 banana
  • 1 to 3 cm fresh ginger
  • 2 spinach handles
  • 5 basil leaves
  • 20cl of almond milk
  • sprouted seeds (optional)

The zucchini apple kiwi smoothie:

  • 1 kiwi
  • 1 raw zucchini
  • 1 Granny Smith apple
  • 1 C. coffee lemon juice
  • 5 mint leaves

The spinach smoothie bananas cocoa dates:

  • 1 banana
  • 4 dried dates
  • 1 C. coffee mashed almonds
  • 1 C. unsweetened lean cocoa
  • 1 C. honey coffee
  • 1 handful of spinach leaves
  • 20cl of vegetable milk

The red fruit smoothie kale:

  • 1 small handful of blueberries
  • 1 small handful of strawberries
  • 1 handful of cabbage leaves kale
  • 1 cup of coconut milk
  • water

Pineapple Grapefruit Spinach Smoothie:

  • 2 small spinach handles
  • some mint leaves
  • 2 stalks of celery
  • 1 cup of cooled green tea
  • 1 grapefruit
  • 2 handfuls of frozen pineapple
  • ½ lawyer
  • 1 C. cayenne pepper (optional)

Keep in mind that a green smoothie does not represent a complete meal. It replaces more commonly snacks and breakfasts.

These few examples of recipes should already give you some ideas to get you started. But do not hesitate to show yourself creative. Indeed, it is good to be interested in his health but it is important not to forget to have fun! Combine your favorite vegetables and fruits.

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