How to Build a Healthy Smoothie

How to Build a Healthy Smoothie

Think green when you make a smoothie. The popularity of green smoothies has soared in the last few years for good reason. A fistful of dark leafy greens added to your smoothie delivers a bonanza of vitamins, minerals, chlorophyll, enzymes, biophotons, and phytonutrients.

Green Berry Blaster

1/2 cup apple juice
Juice of 1/2 lemon (Meyers lemons are sweeter)
3-4 dark green leaves (collards, Swiss chard, or kale), chopped 1-inch chunk ginger root, chopped
1 cucumber, peeled if not organic
1 avocado
1 cup berries (blueberries, raspberries, or blackberries) fresh or frozen 

Pour apple and lemon juice in the blender. Chop the greens and ginger and add to the blender. Cut the cucumber in chunks, toss in the blender, and blend well. Add the avocado and berries and process until creamy smooth.
Serves 2

Here are tips on how you can build a healthy smoothie:

  1. Add liquid to the blender first. Start with fresh juice such as
    apple, orange, or lemon juice; or milk of choice such as almond or rice milk.

  2. Add room-temperature fruits and vegetables next.  If you like a
    sweet smoothie, choose a sweeter fruit such as banana.  If you want to keep the sugar low, choose berries or green apple. For a “no sugar”
    smoothie, flavor with lemon juice. Add a cup of chopped greens such as spinach, chard, collards, or kale to make a super-nutrient charged smoothie. You’ll barely even know they are there, but you’ll reap all the health benefits. You may want to blend the ingredients at this point.

  3. To thicken a smoothie, add nuts, seeds, or avocado. It’s surprising how an avocado makes a smoothie creamy and delicious.  It goes very well with fruit (it is a fruit) and adds good fat and protein to your smoothie.

  4. Add supplements next. You may want to add protein powder or
    other supplements such as vitamin C, bee pollen, barley green powder, or liquid minerals to fortify the nutrition of your smoothie. Blend the ingredients until smooth.

  5. Add frozen items last. If you want a colder smoothie, add frozen fruit or ice cubes last and blend until creamy smooth.

Written By: Cherie Calbom, author of The Juice Lady’s Turbo Diet: Lose ten pounds in ten days- the healthy way!

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