The bones of a good Green Smoothie
Green smoothies are fantastic for getting in an extra serving of vege’s for the day, as well as a perfect opportunity to create a nutrient dense and tasty meal in one tall glass.
I have converted many a child to a “green monster juice” with a sneaky trip (being careful to not wake up the monster) to the garden to gather the ingredients and the addition of a teaspoon of honey to the mix, as children definitely like it better when it’s nice and sweet.
Firstly you do need to invest in a really good blender – this is an appliance I would never do without! Inferior blenders can’t blend these raw ingredients to the creamy consistency that makes a smoothy so pleasant to drink.
I got my Omniblender at http://www.houseofhealth.co.nz/shop/Omniblender
I also hear the Nutri-Ninja does a great job too if you don’t want to buy a full size blender (available at Mitre 10 and their mates Noel and Harvey)
Use organic ingredients where ever possible. Ideally grow your own greens and herbs – it's easy!The picture above is me in my garden. If I can do it, anyone can!
1 cup of liquid - best is coconut water or nut milk but if neither of those is around water will do.
(Coconut water is ideal for it’s electrolytes)
Something a bit creamy like 1/2 avocado, 1/4 cup of coconut cream, ¼ cup of natural unsweetened yoghurt or heaped dessert spoon of almond butter
(these give you your good fats and helps better absorption of nutrients)
A handful of berries and a handful of fruit. I buy organic frozen berries, and freeze ripe bananas whenever there are extra in the fruit bowl, peeling them and cutting them into 3 - 4 pieces then free flow freezing them before storing in a zip lock bag. I also love mango and pineapple. If you are using fresh fruit and berries add a couple of ice cubes to the blender
1 tightly packed cup of roughly chopped green leaves of choice - silver beet, kale, cos lettuce, spinach
1/2 a lemon roughly chopped, whole with the pips and all for their vital health properties
1 small handful of green herbs. I like mint the best and it grows wild most of the year in my garden, and parsley is always refreshingly good!
Depending on my mood I may add some spices - I love cinnamon or fresh ginger but try whatever you like!
Use water or more coconut water for desired consistency.
If you want to make your smoothy a complete meal you will need to add protein e.g. 1 or 2 raw eggs or a high quality protein powder (I think whey is best unless you are avoiding dairy)
If you have a recipe of your own you would like to share I would love you to go ahead and do so in the comment section below
Meryn Wakelin is a Naturopath, Medical Herbalist, Nutrition Consultant (and passionate cook of all good food) with clinics in Pukekohe and Parnell, Auckland, New Zealand.