If you’ve lived on Planet Earth for any time during the past few decades, you’ve probably heard the news that green leafy vegetables are good for you. At the same time, there are a lot of things that conspire to get you off track from eating enough of these nutrition-packed leaves.
- It’s hard to eat them in the quantities required to realize serious nutritional benefits – unless you really like chewing salad for an hour 🙂
- Some of the best greens, such as kale, can be an acquired taste – especially when raw.
- A large salad is hard to carry in a typical lunch bag.
Green smoothies are the best way I have found to get around all of these challenges. Not just get around, but completely liquify them. 🙂
The following is my favorite green smoothie recipe (or meta-recipe, since it can be used to generate arbitrarily many specific recipes…).
The green foundation – use about 8 oz / 250 g of greens. Possibilities include:
- mixed baby greens
- lettuce (romaine, green leaf or red leaf)
The fruit – make it sweet. Use both of the listed items:
- 2 bananas (fresh or frozen) and
- 10 oz / 300 g (1 bag) frozen fruit – good choices are strawberries, blueberries, mango, peaches, cherries. Mix up your choices to get a variety of tastes and nutritional benefits!
The fat of the land – make it creamy. Possibilities include:
- 2 oz / 60 g raw nuts – I usually use cashews, but almonds and walnuts also work great.
- 1 avocado – this tends to give you a thicker smoothie that flows less easily (still delicious though!)
The Special Bonus Power-Ups. I use all of these. They are completely optional and change the flavor just a little bit.
- 1 tbsp / 15 mL flax seed
- 1 tbsp / 15 mL maca powder
- 2 tbsp / 30 mL protein powder (I use brown rice, pea, or hemp)
Fill the blender pitcher with enough water to cover whatever solid / dry ingredients you used. (If you want to go overboard, you can use juice, but I find this makes the smoothie too sweet, and adds lots of extra calories.)
As listed, the recipe makes about 2 liters of smoothie, a quantity that I would typically drink in a day. It also requires a fairly badass blender such as a VitaMix or Blendtec, because of both the volume involved and the need for high speed to liquify the nuts and frozen fruit. For a conventional 5 cup blender, I recommend halving the recipe, using avocado instead of nuts, and using fresh, ripe bananas instead of frozen.
If you enjoyed reading this article...
1. Please get my premium personal development tips here, featuring special content not published on the blog.
2. Please follow the thirtytwothousanddays RSS feed here for up-to-date, practical, and inspiring resources that will put you on the fast track to personal growth and happiness.
3. Please follow me on Twitter here.
4. Please share this article with a friend, or anyone else you think could use a little extra peace and happiness today! 🙂