This green smoothie is made from a wide selection of veggies, fruits, spices and superfoods. It’s loaded with healthy fats, has a bit of protein, is low in sugar and packed with vitamins, minerals, enzymes and phytonutrients.
To tell you the truth, when I start working on a smoothie, I don’t start with an exact plan in my mind. Instead, I leave a lot of room for improvisation and this leads to some strangely interesting combinations. Just to give you an example, through improvisation I discovered that adding veggies to a smoothie (and I mean veggies, not just a few spinach leaves!) will simply enhance its flavor and will add even more health benefits.
My smoothie formula is simple enough and pretty much looks like this:
- Healthy fats
- Few Fruits
The anatomy of a smoothie
Let’s look closely at each of these categories. I’ll try to explain the logic behind my choices and what I used for this particular smoothie.
What I used – coconut butter, avocado, hemp seeds, raw cream.
Healthy fats are a very important part of all my smoothie recipes. Healthy fats come with some many associated health benefits that you just can’t ignore them. But here’s one trick … you have to make sure that you’re using only the best and natural sources of healthy fats, unprocessed or processed as little as possible.
What I used – spinach, celery.
Veggies always come with vitamins, minerals, enzymes, fiber and phytonutrients. They’re also low in sugar so, while they’re not sweet as most fruits, their nutrients tend to be absorbed better by our bodies. The rule is to use many different types of veggies and combine their nutrients together into a nourishing smoothie. Sometimes you’ll fail and your smoothie will not be the best, but most often you’ll end up with some wonderful combinations. With time you’ll get a feeling of what combinations work better, what you like and even how to “repair” a smoothie.
What I used – avocado, coconut (butter), dates, hemp seeds, lemon.
I like to go low-carb here, at least most of the time. Sometimes I feel the need for a sweeter smoothie, but even then it’s not going to be as sweet as what’s considered “normal” these days. Still, because I’ve learned how to play with taste and aromas in a smoothie, I don’t need to use extra sweetness to make a smoothie that tastes great.
Bottom line, fruits are great but I always use them in moderation; I believe there are many other categories of plants that are simply worth-it more than fruits.
Spices and Superfoods
What I used – hemp seeds, turmeric powder, cinnamon powder, cacao powder, vanilla powder, Himalayan salt, lovage, dill, mint.
I like to include spices and superfoods with every smoothie. These come with very potent nutrients even when used in low quantities. I never make a recipe without at least 2 of these: cinnamon, cardamom, ginger, turmeric, vanilla powder.
What I used – spinach, hemp seeds, raw cream, whey protein powder.
While I’ve created a protein category here, I’m not looking to add a certain quantity or source of protein. Instead, I simply rely on my veggies to provide the protein. If I feel the need to include more protein, I may use something like a protein powder. Hemp protein or pea protein are 2 great vegan sources of protein. Or if you don’t mind milk, you can also choose whey protein powder, which by the way is a great source of protein. For this smoothie, because it was designed as a recovery smoothie, I’ve included 2 extra sources of protein: raw cream and whey protein powder.
What I used – water
The healthiest liquid you can use is clean water and this is exactly what i used for this smoothie. You could also use coconut water, coconut milk, even your favorite kind of nut milk (almond milk for example). And if you feel really adventurous, you could maybe use homemade kefir, a natural homemade fruit juice (pay attention to those carbs) or even raw milk.
In conclusion, this smoothie comes with plenty of healthy fats, a bit of protein, is low-carb, and it’s loaded with vitamins, minerals, enzymes, healthy fiber and antioxidants. I always like using many different fresh veggies in my smoothies and just enough liquid to make the smoothie creamy and thick. Feel free to play with the liquid quantity until you obtain the desired combination, at least this is what I do.
One last note – since I used raw cream (raw milk) and whey protein powder (also dairy) this smoothie is not vegan. If you eat vegan and want to make this smoothie, you have 2 options:
- option 1 – Skip those 2 ingredients and that’s it
- option 2 – Replace them with vegan alternatives. You can easily replace raw cream with coconut cream and whey protein powder with protein powder from green peas or hemp seeds.
I hope that I managed to show you a bit of how I see smoothies and how to put together your own recipes, packed with real nutrients.
As always, thanks for reading! I hope it was worth it for you and see you on the next smoothie.
What’s your formula for making smoothies? Would you try this greens power-up smoothie? Please share your thoughts in the comments section below. If you decide to blend this smoothie let me know by tagging a photo #refreshmyhealth on Instagram.
What’s your formula for making smoothies? What is your best tip for making a healthy and tasty smoothie? Share with us below!
Healthy Greens Power-Up Smoothie
- 200 g fresh or frozen spinach
- 1 tbsp raw cream
- 2 tbsp coconut butter
- 1 big avocado (skin and seed removed)
- 1 stick celery
- 3 dried dates (chopped small)
- 1 tbsp hemp seeds
- fresh lovage (chopped)
- fresh dill (chopped)
- fresh mint (chopped)
- 1 scoop whey protein powder (or pea protein powder)
- 1 tsp raw cacao powder
- 2 tsp turmeric powder
- 1/2 tsp cinnamon powder
- 1 slice lemon
- pinch of vanilla powder
- pinch of Himalayan salt
- 250-300 ml water
- Prepare all the ingredients - remove skin and seeds (if applicable) and chop in small pieces.
- Add everything into the blender (including herbs and spices).
- Add water as needed and mix until you obtain the desired texture. Feel free to add more water if your smoothie looks a bit thick or your blender has trouble chopping the ingredients.
- Serve fresh or keep in the fridge for 2-3 days.