Unlike juices, green smoothies retain the beneficial fiber content from whole foods.While these greens alone can make for a bitter-tasting smoothie, there are tons of combinations that improve its flavor profile and add nutritional content.Leafy greens are naturally low in these nutrients, so make sure to be mindful when adding ingredients to ensure a balanced smoothie. .
Are Smoothies Healthy and Good for Weight Loss?
Workout studios serve them up post-class, dietitians preach their powers and fit celebrities tout their nutritional prowess.But most consist of liquid (like water, non-dairy milk or kefir), fruits, vegetables, seeds, nuts (or nut butter), supplements like protein powder, maca or matcha, and toppings (such as granola, coconut and cacao nibs), says Ryan Andrews, a registered dietitian and author of A Guide to Plant-Based Eating.The key to making it healthy is to strike the right balance of vegetables, fruit, protein and fat, says Miranda Hammer, a registered dietitian and natural foods chef based in New York.For an additional nutritional boost, she recommends adding ingredients such as maca, acai powder, lucuma, cacao, spirulina, herbs like cilantro or parsley and spices like cinnamon, nutmeg, ginger or turmeric.Balance it by adding a dark leafy green like spinach, kale or Swiss chard (which provides fiber, calcium, vitamins A, C and K, as well as powerful phytochemicals) and protein to keep blood sugar in check and control cravings and hunger.But if these types of smoothies are in your regular rotation, they could lead to excessive sugar intake or digestive distress, he says.One of Hammer’s rule is that all of her smoothies include a dark leafy green like spinach, kale or Swiss chard, which provides fiber, calcium and vitamins A, C and K, as well as powerful phytochemicals.Only 9% of Americans get the recommended daily amount of vegetables (2 to 3 cups), despite research suggesting that plant-based diets reduce the risk of chronic disease and cancer.Green, leafy vegetables in particular are linked to a lower risk of developing Type-2 diabetes, as well as slower age-related cognitive decline.But when it comes to the idea of a “detox,” most experts agree that smoothies (or any other food, for that matter) aren’t the solution — and that the human body has its own resources (namely the liver, kidneys and GI system) to cleanse itself naturally.Drinking smoothies could fit as one of those weight-loss behaviors, along with eating a balanced diet, getting plenty of physical activity, ensuring adequate sleep, building social connections and practicing stress management.But add vegetables, seeds or nuts, kefir or yogurt and possibly some protein powder, and “this would be similar to foods that make up a meal.”. .
The Dark Side of Green Smoothies
Cruciferous vegetables, such as kale, broccoli, cauliflower, and cabbage, have been found to contain high levels of a toxic heavy metal, thallium.Oxalates are plant-based compounds that may promote kidney stone formation and inflammation when consumed in large amounts.Unfortunately, research shows that the toxic heavy metal thallium, which occurs in soil as a byproduct of smelting and coal-burning, preferentially accumulates in cruciferous vegetables such as kale, broccoli, cauliflower, cabbage, brussels sprouts, and bok choy.(1) This means that people who eat a lot of cruciferous vegetables, as green smoothie aficionados are wont to do, may be exposing themselves to high levels of thallium.In fact, an astute molecular biologist and alternative health practitioner named Ernie Hubbard found this to be just the case among his health-conscious clients, who were experiencing many bizarre symptoms that did not fit any standard disease pattern.After much investigation, he was eventually able to trace their symptoms back to thallium toxicity resulting from their cruciferous vegetable-heavy green smoothie habits.Unfortunately, when it comes to thallium, even low-level exposures can cause symptoms such as nausea, diarrhea, stomach pain, hair loss, and peripheral neuropathy.Cruciferous vegetables—common ingredients in green smoothies—contain compounds called glucosinolates, which inhibit iodine uptake by the thyroid.(7) Furthermore, the risk of high cruciferous vegetable intake impairing thyroid function is greater in people with iodine deficiency.Cooking cruciferous vegetables stimulates the production of an enzyme called myrosinase that helps to deactivate goitrogenic glucosinolates.On their face, green smoothies seem like a great health food, but if you have a thyroid disorder, they may be causing you problems.This site is a great place to start, and we will always work to bring you the latest evidence-based information about how diet affects people’s health.Students in the program learn about thyroid disorders, gut dysbiosis, HPA axis dysregulation, and other health concerns and how various diets affect these conditions.Another significant problem with green smoothies is that they are often high in oxalate, a type of naturally occurring plant compound that promotes kidney stone formation and inflammation in certain people when eaten in excess. .
Start your morning with a glass, and you’ll feel oddly invincible the rest of the day.I realize I am at risk of dramatizing the impact that a breakfast smoothie can have on a person’s psyche, but this kale pineapple smoothie truly makes me feel fantastic every time I drink it.With its oodles of fruit, veggies, and protein, this healthy green smoothie makes me feel like a booty-kickin’ superhero ready to take on the world, from my wildest goals to the laundry that I’ve been ignoring for the two weeks.Thanks to the pineapple, banana, and honey, this healthy breakfast smoothie is sweet and creamy, and the kale’s flavor is mild.It packs fiber, protein, and a whole host of vitamins, antioxidants and other nutrients!The raw kale flavor is strong on its own, but the other ingredients mellow it.The raw kale flavor is strong on its own, but the other ingredients mellow it.My secret to taming the flavor of the raw kale and making it nearly imperceptible!Since bananas are low in calories and high in fiber, they may aid in weight loss as well.Banana makes the kale smoothie rich, thick, and creamy, and it naturally sweetens it too.Since bananas are low in calories and high in fiber, they may aid in weight loss as well.Banana makes the kale smoothie rich, thick, and creamy, and it naturally sweetens it too.Honey is full of antioxidants, can aid in digestion, and may soothe a sore throat.To make the kale smoothie vegan, swap maple syrup (which also has health benefits!Honey is full of antioxidants, can aid in digestion, and may soothe a sore throat.To make the kale smoothie vegan, swap maple syrup (which also has health benefits!).A big dollop of nonfat Greek yogurt provides extra healthy protein and makes the kale smoothie even more filling.A big dollop of nonfat Greek yogurt provides extra healthy protein and makes the kale smoothie even more filling.While you’ll have the smoothest results with a high-powered blend like a Vitamix, you can make this banana kale smoothie with a regular blender too.Food fads may come and go, but this recipe is here to be your little black dress of morning meals.While it doesn’t get things as smooth as quickly as a high-powered blender or come with the same bells and whistles, it’s a good option for the price.They make everything you drink through them from smoothies, to iced coffee, to even water taste extra cool and refreshing. .
The Hidden Dangers In Your Green Smoothie
From detoxifying our bodies to making us look and feel younger, it’s no wonder so many of us consider our daily smoothie essential to good health.But after years of gulping my greens every morning, I began to develop fairly serious side effects: weakened digestion, low thyroid function, severe acne and major hormonal imbalance.Their tough, fibrous structures require massive amounts of digestive energy to be broken down.Add too much sweetened vanilla-flavored nut milk, and suddenly your formerly “green” smoothie becomes a perfect recipe for the ultimate sugar high — along with the inevitable crash and cravings that are sure to follow.Cruciferous vegetables — like kale, bok choy, broccoli, cabbage, cauliflower and more — are absolutely bursting with nutrients and beneficial fiber.So if you’ve ever experienced brain fog, exhaustion, depression, low libido, dry skin, unpredictable bowels, anxiety, poor body temperature regulation or hair loss, your thyroid may need some TLC.Solution: Lightly steam all cruciferous vegetables before adding them to your smoothie, and reduce intake to a reasonable serving size per meal.It may be unpleasant to consider, but raw produce contains a heavy load of bacteria and parasites — even if you choose the organic variety.Normally, the digestive acids of the stomach and the immune agents of the intestines destroy these little stowaways, so you never experience their effects.Solution: Lightly steam or wash all produce in tap water, or spray your veggies with this super-simple lemon rinse:.Now that we’ve been enlightened about the hidden secrets within our smoothies, you may be wondering: can I still enjoy my favorite blended beverage?But, as with anything else, be mindful of your choices — rotate your ingredients, wash produce thoroughly, and allow yourself a few “smoothie-free” days every week so you can try other nutrient-dense foods.This way, your body will be able to absorb all of the nourishing benefits (and none of the bad stuff) the next time you turn on the blender.Healthful hint: peeled, frozen bananas will keep everything cool, without the watered-down effect of melted ice cubes.We'd love to hear your favorite smoothie recipe — connect with us on Facebook or Instagram and leave a comment! .
High Protein Blueberry Kale Smoothie
Not only delicious but it adds a subtle, spicy balance to the sweet fruit.As a result, your energy levels will remain stable and you won’t experience that post-meal crash.This leafy vegetable contains high amounts of vitamins A, K, and C along with numerous other benefits such as preventing heart disease, lowering cholesterol, and providing bone health.Utilizing a high-speed blender such as a Blendtec, Ninja or Vitamix will ensure your kale is well blended into a smoothie.When blending I would not recommend kale stems in smoothies as it would make the end product taste bitter.I typically add 1/2 cup water with the protein powder as a way to get the smoothie going in the blender but it is optional.This smoothie has over 17g of protein so it’s a great choice to stay full throughout your busy day. .
10 Health Benefits of Kale
Kale is a popular vegetable and a member of the cabbage family.It is a cruciferous vegetable like cabbage, broccoli, cauliflower, collard greens and Brussels sprouts.Given its incredibly low calorie content, kale is among the most nutrient-dense foods in existence.Eating more kale is a great way to dramatically increase the total nutrient content of your diet. .
Healthy Kale Smoothie with Pineapple and Banana
I love that smoothies are a way to make one simple change in your day that will benefit you in a big way.It was one of those rare times when you feel like you are totally winning at the parenting thing!It is easy to find frozen at the grocery store, but if you can get a fresh pineapple on sale, it is sometimes cheaper to chop it up and freeze it yourself.It is easy to find frozen at the grocery store, but if you can get a fresh pineapple on sale, it is sometimes cheaper to chop it up and freeze it yourself.I like to peel and slice them and freeze them on a baking sheet, then transfer them to a ziplock bag.I like to peel and slice them and freeze them on a baking sheet, then transfer them to a ziplock bag.They also provide fiber, potassium, calcium, antioxidants and they are a good source of Omega-3 fatty acids.There are all kinds of things you can add (like bee pollen or probiotics or wheatgrass) but I’m usually pretty simple and don’t usually go beyond occasionally adding protein powder.But you can always add things like yogurt, nut butters, oats, or chia seeds.I have even started adding cottage cheese, and I love the creaminess it adds.Any extras – there are a lot of things you can add, like extracts, sweeteners, or spices.But I know they can get pretty pricey, so if you aren’t making smoothies every day, it might be hard to justify the cost.So if you are using a cheaper blender, here are my tips for making the smoothest green smoothie possible.Since the cheaper blenders don’t have as much power, it takes a little more liquid to get things moving around.Make sure you get rid of any tough stems before adding the kale to the smoothie. .
Are Green Smoothies Good For You?
Green smoothies seem to be everywhere these days, from juice bars to daytime TV shows.Most people who advocate the nutritious value of green smoothies believe that it's best if the entire smoothie is made from fresh raw vegan food ingredients, that is, raw fruits rather than frozen or canned, and with fresh juice, fresh coconut water, or almond milk for liquid, instead of milk or yogurt, as in some smoothie recipes.The reason is that the greens are much easier to digest when pureed in a smoothie, taking up less of your body's energy in the digestive process, and giving your body that much more nutrients and energy.However, the first time you try it, they do look pretty awful, and your friends and family are sure to give you and your green smoothies a few odd looks.The greens may add plenty of color to your recipe, but they shouldn't alter the taste much at all.If you're having trouble finding the right balance, start with fewer greens, and gradually work your way up to more, or, just add a bit of sweetener, such as honey, brown rice syrup or agave nectar.You can use herbs such as parsley and cilantro, mustard greens (these will add a spicy tang if you're into that), collards, or even spinach. .
Best Green Smoothie Recipe
A simple green smoothie for beginners that is healthy, tastes amazing, and it's made with 4 ingredients in less than 5 minutes!So this post, explaining "how to make a green smoothie" with all my tips and tricks has been something I've wanted to write since I started this blog!I'm always prepared to make a delicious green smoothie in a moment's notice.I don't want to waste any time measuring protein powder, chopping fruit, etc.This means I always have my freezer stocked with frozen fruit and greens and pre-portion all of the add-ins like protein powder!In my opinion, bananas are an essential ingredient to make the best green smoothies for both natural sweetness and a creamy texture.So make sure to purchase bananas designated to freeze for smoothies when you go grocery shopping!Flash freeze on a baking sheet, then transfer to an airtight, freezer-friendly container to store!During the summer, purchase seasonal produce on sale and flash freeze it in the same way as the bananas!I buy large container of spinach or power greens and toss them into the freezer when we get home from our shopping.If you don't have a lot of space in your freezer, you can take the fresh spinach (or other greens of choice) and blend with a small amount of water until the mixture is smooth.I even have a drawer right under my Vitamix blender where I store the containers for easy access.I started putting add-ins into my green smoothie recipes when my third baby was born.A few scoops of nutritional boosters gave me increased energy throughout the day and made the green smoothies taste even better!So it’s not surprising that I will tell you that the best way to achieve silky smooth green smoothies is to use a Vitamix blender!I bought my first Vitamix because I was sick of chewing my green smoothies (can anyone else relate)?!I wanted a blender that would pulverize anything and everything I put into my smoothies and the Vitamix was the answer.When making a green smoothie, it's important to always add the liquid ingredients into the blending container first.I always use some sort of non-dairy milk in my green smoothies because I think it gives them the best taste and texture.Putting the frozen fruit on top of the greens helps push all the leaves into the blades and prevents them from sticking to the sides.Blend on high speed for 50-60 seconds or until the green smoothie is smooth!To be as helpful as possible, I want to take a minute and answer a few frequently asked questions about making this green smoothie recipe for beginners!This green smoothie recipe has loads of protein, a good dose of fiber and is packed full of nutrients!If you make this green smoothie recipe as it is written you will not be able to taste the spinach at all!If you make and love our recipes, it would mean so much to me if you would leave a comment and rating! .