True, true, I start every weekday with a green smoothie as breakfast and here I will share the recipe of my version along with some explanation why I use certain ingredients.
Basic Ingredients (for approximately 500ml smoothie):
- ½ ripe banana
- ½ avocado (mid size)
- 1 portion frozen or 2 handfuls fresh spinach
- ¼ ts (teaspoon) turmeric powder
- ½ ts spirulina powder
- 1 ts maca powder
- 1 handful fresh parsley
- 1 celery stem
- 2-4 cubes of pineapple
- 200-300ml liquid (I use freshly squeezed orange & grapefruit juice)
Optional Ingredients:
- ¼ ts matcha (green tea) powder
- ½ ts gingko biloba powder
- 1 ts nettle powder
- 1 ts moringa powder
- ¼ ts gotu kola powder
- ¼ ts ashwaganda (or other ginseng variety) powder
- 1 drop of doTERRA Lemon essential oil (or other citrus oil)
Preparation:
Throw banana, avocado, parsley and spinach in the smoothie maker, add the powders, blend with 150ml of liquid for a minute until smooth.
Then add all the other ingredients (celery, pineapple) and fill up the bottle with liquid and blend for about 2 minutes to make sure the smoothie will be 100% creamy.
Be creative and change the recipe in any way that works for you.
I recommend investing in a smoothie maker, as other kitchen appliances might not achieve the desired consistency. I recommend doing your own research online which one would suit your needs and budget best. The only thing I can say is to avoid the Ninja, as that one is extremely loud ;P
Best to look for something with a glass bottle or jug, or at least BPA free Class 1 plastic.
Tip 1: If you want to spare time, you can prepare everything in advance on a weekend and make little frozen packages you just have to throw in the blender and be ready in a few minutes.
Tip 2: during the cold months I add a knob of ginger to my smoothie to keep away the germs and keep my metabolism going.
Tip 3: I keep broccoli, cauliflower and kale stems during cooking and use them in my smoothie to reduce food waste, to add fiber and for the health benefits of raw cruciferous vegetables.
Below is a longer, more detailed list with all the benefits of the ingredients I use.
Banana
- Source of kalium, potassium, magnesium, fiber, vitamin B
- Gives nice taste, especially necessary when using lots of greens
Avocado
- Can be ¼ avocado if it’s bigger than fist size
- Full of good fats that boosts brain function and nourishes skin and hair
- Gives a creamy texture to your smoothie
Parsley
- Frozen or fresh, I keep it in the fridge standing in a glass of water to keep it fresh
- You can use the stems as well in your smoothie, no need to throw them away
- Contains high levels of apigenin that aids in cancer prevention, a powerful anti-inflammatory and antioxidant
Spinach
- I use frozen portioned bio spinach, easier to manage, always in the freezer
- Rich in iron, calcium, and magnesium
Pineapple
- I buy a whole pineapple each weekend, cut it up, and keep it in a box in the fridge or freezer, so in the morning I just have to pop it in the smoothie maker
- Don’t use canned pineapple because it`s loaded with added sugar and BPA from the can
- Supports immune function, bone strength and eye health
Turmeric
- Strong anti-inflammatory effect, boosts immune system, the health benefits are basically endless
- If you have a piece of the fresh root, even better to add it to your smoothie, otherwise, go for the powder
Celery
- Powerful antioxidant and anti-inflammatory effect
- Supports skin, liver, eye and cognitive health
Spirulina
- Powerful antioxidant that aids in cancer prevention
- Rich in protein, iron and vitamin B, a great support on a vegan diet
Maca powder
- Rich in flavonoids that support mental health, fights depression and anxiety
- High in protein and fiber
Liquid
- You can use water or coconut water, I use freshly squeezed orange and grapefruit juice
- I juice about 2kg oranges and 1kg grapefruits on the weekend, store it in the fridge in glass bottles and use up in max 4-5 days
Lemon essential oil (optional)
- High in limonene, lightens mood
- Supports digestion while giving an amazing flavour
Matcha (green tea) powder (optional)
- Powerful antioxidant that aids in cancer prevention
- Supports heart health and healthy weight management
Gingko Biloba powder (optional)
- Powerful antioxidant, fights inflammation
- Improves brain function and reduces anxiety
- Supports eye health
Nettle powder (optional)
- Reduces inflammation, promotes prostate health
Moringa powder (optional)
- Powerful antioxidant and anti-inflammatory effect
- Promotes cardiovascular, brain and liver health
Gotu Kola powder (optional)
- Antibacterial, antifungal, antiviral
- Boosts brain performance, supports skin and hair health
Ashwaganda powder
- Adaptogen herb, helps the body to coop with stress, improves sleep, regulates blood sugar level