My Favorite Green Smoothie Recipe
In the summer months I especially love to start my day off with a cold green smoothie for breakfast. I like to pack it full of good protein, fiber, and healthy fats to give me lots of energy in the morning and some frozen fruits to make it thick and delicious. This smoothie recipe is the same one that I have been making for almost seven years because I just love it that much. I thought that it was high time that I share the recipe here. My version is free of gluten and dairy, but you can make substitutions that are appropriate for your needs and preferences. Rumor has it that children will even drink it sometimes too.
Okay, you are going to need some ingredients. Before I tell you what to do with them I am going to tell you long stories about the ingredients because I find food really interesting:
Coconut Oil: I love coconut oil. I have been using it for a long, long time. When we initially changed our diet over to being free of dairy eight or nine years ago, coconut oil was the primary fat that I used as a substitute for butter in baking. I find that I use organic, sustainably harvested palm shortening more for baking now but we still use loads of coconut oil for anything from smoothies to popcorn and a host of non-food applications as well. I also like repurposing the big, clear containers for storing dry goods or craft supplies after I finish the oil. In addition to being delicious and coming in useful containers, coconut oil has tremendous health benefits. You can Google your day away reading all about it. To get you started, here’s a helpful article exploring its greatness. I always make sure to buy raw, or cold-pressed, organic, coconut oil to get the maximum health benefits.
Hemp Seeds: Another super healthy and delicious ingredient. Of the brands I have tried, my personal favorite is Nutiva (they also make excellent coconut oil). I remember meeting who I think was the owner of the company at the Chicago Green Festival Expo seven or eight years ago (if he wasn’t the owner he was a representative with an intense passion for hemp seeds and coconut oil). We had already been using the products for a while at that time and came home from the festival with a stroller loaded with oil and hemp seeds that we purchased at the event. Hemp seeds are delicious, having a nutty flavor that reminds me of pine nuts. They are a great source of protein and fiber as well as omega-3s. I toss them into quick breads, yeast breads, smoothies, and on salads.
Bananas: Frozen bananas give a very creamy texture and mouth feel to the smoothie. Since I make this smoothie often and go through a lot of bananas doing it, I keep a never-ending bag of bananas in the freezer. Whenever we have bananas that are getting too ripe for anyone to eat happily, I just peel them, break them in half, and toss them in the bag. Many of the stores around me will also reduce overripe produce for quick sale and bananas are frequent flyers in this area. I tend to stock up on these spotted or bruised bananas at 5-8 cents each and use them to keep the “frozen banana bag” stocked.
Strawberries: I keep big bags of frozen strawberries on-hand for my smoothie needs. I like the zing that they give to the smoothie. The iron present in the greens will also be more readily absorbed when paired with the vitamin C in the berries. I have found the best value pound-for-pound at Costco in their 4 lb. bags. Since I know that I will use this quantity, I have no problem buying in bulk. l don’t always buy all of my produce organic, but I strongly prefer to eat organic strawberries because the Environmental Working Group tells me that it’s an important one.
Milk Substitute: We use rice milk as our primary milk substitute. We have used hemp milk in the past as well when protein content was of a higher priority in a milk substitute (when it was Asher’s primary fluid source as a toddler because Mommy had cancer and had to wean him far earlier than expected). You can use other preferred milk substitutes too as well as cow’s milk if dairy is agreeable to you and to your constitution. You can even use water, but I don’t think that tastes as delicious.
Green Powder: There are eleventy jillion green juices, shakes, and powders on the market these days. I have always made this smoothie with Pure Synergy Superfood powder. When I was first looking for a green powder to use in my smoothies, one of the moms from the kids’ Waldorf school sang the praises of this one. In my experience the moms at the school were some pretty nutritionally-savvy ladies so I took the recommendation to heart. I like Pure Synergy because it is packed with organic, raw, sprouted, awesomeness with everything from mushrooms and sea vegetables, to herbs and grasses. I am not affiliated with this company, I just think that they make a great product. If you have another green powder that you prefer, just substitute that in, adjusting the quantity to be equal to one serving of whatever green powder that you use.
Alright, now to make your smoothie you need:
1 c. rice milk or other milk substitute
2 bananas, frozen
3/4 c. strawberries, frozen
2 T. hemp seeds
1 T. coconut oil
1 T. Pure Synergy powder (they recommend that you work up to this amount over time so that you’re body doesn’t explode from too much healthy right away).
Now, it is important to follow the manufacturer guidelines for your blender if you make this frozen delight. In my experience, if you have a high-powered blender like a Vitamix, you can just toss everything in and blend away, using the tamper thing to get it all well blended. If you have a less powerful blender, you will likely have to thaw the fruit a bit or it will be too hard and dense and you will risk breaking your blades or overheating your motor. You also may need to start the blender without the fruit and slowly add the fruit a bit at a time with the blender running to avoid problems (I once spent a good thirty minutes on the phone with a blender customer service representative discussing the importance of a “vortex” in proper blender usage).
It should be noted that this is not a low-calorie drink. It is about 24 oz. of nutrient-packed goodness. I use this as my breakfast and to fuel me all morning. You can of course modify the quantities of hemp seeds and coconut oil or the type of liquid used to alter the protein, fiber, fat, and calorie contents to suit your personal health needs. I like it just like this.