Hey Friend! Looking for a green smoothie that will build health as well as taste good?
I’ve got you!
In this article I share with you my favorite GREEN smoothie and why it’s so good for you. It’s a delicious way I’m getting more fruits & vegetables in every day as I’m building abundant health.
Also check out the BONUS video and FREE resources below to help you live life more abundantly.
My Favorite Green Smoothie
There’re a million variations of the green smoothie out there. This one’s my favorite because it’s bright and refreshing, not heavy or too sweet, and it certainly doesn’t taste like the floor of a barn. Instead, it’s bright and fresh.
The combination of citrus with parsley and a ginger kick is so good I keep reaching for it until my cup is empty. The optional dandelion greens and cucumber boost the nutrition even more. I don’t drink this smoothie for dessert – it’s definitely a health drink that plays a part of building abundant health. But I enjoy every drop nonetheless.
I love it because it tastes good, but also because it’s so darn good for me. With it I get over 4 servings of fruits and vegetables, along with a hearty dose of probiotics from kefir.
Abundant health for me includes getting in as many live fruits and vegetables as I can and this smoothie helps me reach that goal.
Getting maximum fruits and veggies each day is like a challenging game for me. I keep score and cheer myself on with each victory. I created a printable tally-sheet to keep me motivated and on track. You can get a printable copy of it below to help you keep track of your fruit and veggie intake and meet your goals too.
Why It’s So Good For You
I’ve studied the health benefits of eating more live fruits and vegetables and am convinced of their goodness. But in preparation for this article I brushed up on my knowledge and was so satisfied to study again how healthful the foods in this smoothie are.
If possible, it’s made me love my favorite green smoothie even more
Here’s what I found in a quick search on the internet on the health benefits of each of the ingredients in my favorite green smoothie:
fights cancer and diabetes, anti-inflammatory, rich in antioxidants to prevent cellular damage from free radicals, high in vitamin A, C and K which protects bones, aids digestion, is a natural breath freshener, source of folate which fights off heart disease, carotenoids such as lutein and zeaxanthin for eye health, antibacterial properties 1 and 2
fiber, vitamin C, thiamine, folate, potassium to lower blood pressure, high in antioxidants, helps protect against heart disease, citric acid which prevents kidney stones, protects your cells from damage, helps your body make collagen which heals wounds, boosts your immune system, and lowers levels of stress hormone cortisol, lowers blood pressure, anti-inflammatory, calcium which keeps your bones, organs, and muscles strong 3
high in vitamin C which reduces risk of heart disease and stroke, fiber, helps absorb iron from other foods to combat anemia, cancer-fighting compounds such D-limonene found in lemon oil, fiber to help with digestion and blood sugar levels 4, boosts immune system, builds cardiovascular health, reduces kidney stones, work as an antimicrobial to kill pathogenic bacteria 5
Vitamin B6, magnesium, phosphorus, zinc, folate, riboflavin, and niacin, helps with digestion, reduce inflammation, cancer prevention 6, anti-bacterial and anti-virus qualities, soothes sore muscles, lowers cholesterol, antioxidant that prevents stress and damage to DNA, fights off chronic diseases like high blood pressure, heart disease, and promotes healthy aging 7, contains gingerol which is a powerful anti-inflammatory and antioxidant, may improve brain function and protect against Alzheimer’s disease, and fight against infection 8
potent source of antioxidants and anti-inflammatory compounds, slow down aging and ward off chronic illnesses including heart disease, cancer, Alzheimer;s, diabetes, and obesity 12, fiber, protein, vitamin A and C, lowers risk of heart disease and colon cancer, improves memory, lowers blood sugar levels, improves sleep duration and quality 13, good source of polyphenols, carotenoids, potassium, tryptophan, serotonin, and melatonin, consumptions of cherries decreased markers for oxidative stress in 8/10 studies; inflammation in 11/16; exercise-induced muscle soreness and loss of strength in 8/9; blood pressure in 57, arthritis in 5/5, and improved sleep in 4/4 studies 14
provides an army of probiotics that act as a natural antibiotic, balances ecology of the gut, assists in digestion, protects against infections and pathogens, helps alleviate inflammation, helps control blood sugar, and provides multiplied amounts of vitamins and minerals 10
excellent source of vitamins A, C, and K, also contains vitamin E, folate, and small amounts of other B vitamins, minerals including copper, iron, calcium, magnesium, and potassium, high in antioxidants such as beta-carotene and polyphenols which help prevent the negative affect of free radicals in our bodies, anti-inflammatory properties, aids blood sugar control, reduces cholesterol, lowers blood pressure, promotes a healthy liver, aids in weight loss, cancer fighting potential, promotes healthy digestion, and boosts immune system 11,12
high in antioxidants, promotes hydration and heart health, protects brain from neurological diseases, protects skin against the effects of aging, anti-inflammatory, anti-cancer properties, can help relieve pain with flavonoids and tannins found in cucumber, protects bones, prevents constipation, contains: vitamins C and K, magnesium, potassium, manganese 13, 14
What about oxalic acid?
Oxalic acid found in leafy greens binds with calcium in our food making it unavailable for digestion. Over time this can cause nutrition deficiencies and irritation to the kidneys. This article gives a comprehensive study on oxalic acid.
Greens are healthier for you if they’re steamed rather than raw because doing so lowers oxalic acid found in the greens.
You can also blend your greens on the soup setting on your high powered blender to lower the oxalic acid in greens without cooking out the nutrients. Alternately, you can blanche then freeze your greens before you add them to your smoothie. These are two ways you can deal with the oxalic acid.
Although it’s important to be aware and make efforts to minimize our intake, I’m not overly concerned about oxalic acid. This is how I deal with it: I’ve tried making green smoothies with kale, chard and spinach, but I’ve found I prefer to eat my greens lightly steamed and oozing with butter and salt and pepper. It’s soothing, satisfying, and tastes so good. Then I enjoy this green smoothie several times a week. For me, the oxalic acid is minimized this way.
Parsley is my go-to leafy green for my favorite green smoothie. And dandelion greens are an excellent addition because they’re low in oxalic acid compared to other greens.
My Favorite Green Smoothie Recipe
*all organic where possible
*add in blender in order given for easier blending
- 1-2 c. kefir or Greek yogurt (may have to add a bit of water if using Greek yogurt)
- 1 orange, peel cut off but leaving as much white as possible, cut into fourths
- 1 lemon, peel cut off except for a little strip left, cut up into fourths
- 1-2 inch finger fresh ginger root sliced (I don’t worry about peeling it)
- 1 big bunch parsley, washed and cut in half then added to blender
- A handful of washed dandelion leaves (optional)
- 1 3-inch chunk of cucumber with the skin on (optional)
- 1-2 T. raw honey to taste
- Ice to liking
- Stevia or pure maple syrup to taste
- In the order given, place all ingredients except ice into a high power blender such as a Blendtech or Vitamix.
- Blend on smoothie setting twice for extra smooth texture.
- Add about 1-2 c. ice cubes to your liking and blend.
- Add a pinch of stevia or a drip of pure maple syrup if you like it sweeter to your taste.
This will make a over 30 oz. so I have some to share with my kids or husband, whoever wants some that day.
Tip: I like to pour mine into a 30 oz. thermos-type cup (this is the one I’ve used for years) that will keep it cold all day long. I drink it through the day as I go about my life. It just comes with me wherever I go. This is one of my favorite and daily ways I get over 4 servings of fruits and vegetables in me.
Hey Friend! I hope you give my favorite GREEN smoothie a try. When you do, leave a comment and tell what you think. I’d love to hear from you! I wonder if you love it as much as I do. And if you’d like an intentional tool to help you keep track of all the awesome fruits and vegetables you eat in a day, grab my tracker right here. It will help a lot!
Grab your FREE printable Fruits & Veggie Tracker here!
I created this tracker to help me stay motivated and on track eating more fruits and vegetables each day. It’s really helped me and I hope it can help you too! You can grab it for FREE right here.
This printable tracker is my gift to you when you subscribe to receive inspirational notes from me in your inbox (don’t worry! I’ll only send great stuff and never send spam!). When you sign up you’ll have access to my private Gifts for You Collection here at my website where I keep the printable tracker and a whole lot of other awesome resources to help you live life more abundantly. It will be great to have you join our community!
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Hey Friend, do you want more ABUNDANCE in your life? Start with the Abundance Toolkit.
The ABUNDANCE TOOLKIT can help you make the changes you want to live life more abundantly.
It’s my FREE gift to you. Just grab it here.
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The Abundant Toolkit is my gift to you when you sign up to receive inspirational notes from me in your inbox (don’t worry! I’ll only send great stuff and never send spam!). When you sign up you’ll have access to my private Gifts for You Collection here at my website where I keep the Abundance Toolkit and a whole lot of other awesome resources to help you live life more abundantly.
What’s in the Abundance Toolkit?
13 page printable workbook.
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