8 Delicious Green Smoothie Recipes for Healthy weight loss
Not everyone is enthusiastic about cooked vegetables or a portion of fruit on the table. Nevertheless, eating enough fruit and vegetables is essential to stay healthy.
A green smoothie offers a solution. They are healthy, tasty and can be prepared at home in no time.
This drink also fits well in this time where we strive for a healthy body. Our health is largely determined by what we eat and drink.
The green smoothie is popular because of its health benefits and is not a hype.
In this article, you will discover why green smoothies are a good addition to your diet.
You learn, among other things:
- How green smoothies can help with weight loss
- The ideal fruit and vegetable ratio in a green smoothie
- Which smoothies you absolutely do NOT want to drink
- How to make the tastiest and healthiest smoothies
- 8 delicious green smoothie recipes
Lose weight with green smoothies recipes
A green smoothie is initially frightened off to drink, but it is not the green monster you think.
Green smoothies get their vibrant color by adding leafy vegetables such as spinach, broccoli and kale.
They are seen as the healthiest vegetables because of the many important nutrients.
The mixed taste of this type of vegetables is very mild and is well masked by the flavor of fruit that you add.
A green smoothie does not only look healthy, but it is also healthy too!
A green smoothie probably contains more fruits and vegetables than most western people eat on average one day.
Making a smoothie is one of the easiest ways to take your daily portion of fruit and vegetables.
Smoothies are packed with essential nutrients.
These foods also have a lower calorie density (low calories) and a large volume.
That is, of course, interesting if you want to lose weight with the help of healthy smoothies.
The addition of fruit juices and sugars is what you often see in unhealthy smoothies in the supermarket. That makes these smoothies far from healthy.
That makes sense if you combine ingredients such as ice cream, chocolate syrup, powder and pudding. That may well be good, but it is not good for blood sugar levels.
That does not mean that smoothies cannot be good for you. With a green smoothie, you will not experience the ups and downs that you can have with a smoothie of only fruit.
That’s because the high-fiber vegetables slow down the absorption of fruit sugars, giving you just the right amount of energy and nutrition at a rate that your body likes. This way you can give your smoothies a healthy make-over!
Especially if you want to combine a healthy diet with weight loss, then making a green smoothie is interesting.
Green smoothies are very suitable to lose excess body kilos. If you plan to lose weight through green smoothies, you replace one or up to two meals a day with a smoothie.
That way, smoothies can help with weight loss in a healthy way.
Because by making a smoothie every day, you do get the nutrients you need, and at the same time you take in fewer calories than when consuming a full carbohydrate-rich meal.
Green smoothies help reduce appetite by being full of fiber and giving you full body feel and giving your body a lot of nutrients.
To control yourself which nutrients and how many calories you take, it is advisable to make your smoothies yourself.
Healthy smoothies that are completely tailored to your personal preference make you at home in no time. Smoothies offer the opportunity to get healthy nutrients at any time of the (working) day.
A glass of 250 milliliters contains about 100 to 150 calories, depending on the ingredients in your smoothie course. For comparison: an average breakfast quickly contains 500 calories.
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Making a healthy smoothie for breakfast
There seem to be endless possibilities for making smoothies for breakfast.
But what distinguishes a “healthy smoothie” from the rest?
Scoops of ice cream and other sweet ingredients do not meet the criteria. Making a healthy smoothie is much more than that!
A healthy smoothie contains vitamins, minerals, antioxidants, proteins, fiber-rich food sources and even healthy fats. For fiber-rich food sources, you can think of linseed or hemp seed.
However, pay attention to the total amounts of carbohydrates that you process in your smoothie. A nice guideline is a maximum of five grams of carbohydrates per kilogram of body weight.
Making a smoothie yourself as breakfast can be done wisely by skipping refined sugars, including table sugar (sucrose) and concentrated sources of fruit juice, and adding proteins, leafy vegetables, vegetable milk and healthy fats.
This makes a green smoothie as tasty and satisfying as the sweet, high-calorie smoothie variety.
You can throw almost all kinds of fruit or vegetables into your blender and the result will taste pretty good (some basic rules can of course help).
Green smoothies give you the flexibility to make your own recipes and they are a great way to make leftover fruit and vegetables.
Because the number of proteins in smoothies are often quite limited, it is wise to fill a smoothie every now and then with a scoop of whey protein.
For vegetarians and vegans, there is now also vega protein. Vega protein is a full replacement of whey protein and consists entirely of vegetable proteins.
Fats in a smoothie for better absorption vitamins
I can already see you thinking “huh, why on earth do I add fats to my healthy smoothie?”.
Let me explain to you why.
It is important that you add some fats to your smoothie for better absorption of the fat-soluble vitamins A, D, E, and K.
For these vitamins, they are only absorbed into the body if they can bind to fat.
A small-scale study shows that eating fresh vegetables with a little fat, such as oil-based salad dressings, helps the body to absorb important nutrients, including carotenoids (source).
To allow these carotenoids to be absorbed well by the human digestive system, a little bit of fat is needed:
- The minimum amount of fat required for optimal absorption of nutrients from vegetables is 6 grams of fat.
So you can occasionally add one teaspoon of coconut oil to your smoothie.
Green smoothie with fruit: the right ratio
A green smoothie consists of three basic elements, namely:
- Leaf vegetables (uncooked)
- Fresh fruit
- Water or another liquid
An important basic rule is that you use as many vegetables as fruit for a green smoothie.
Fill the blender for 50% with fruit and fill the rest with 50% leafy vegetables. Fill the blender with for example 2 glasses of water and the blender does the rest.
Is the drink too lumpy? Then add extra moisture.
By replacing a meal every day with a smoothie, you ensure caloric restriction, while you get enough and varied nutrients.
This is certainly the case when you alternate between breakfast, lunch or dinner with a smoothie.
But if you make a green smoothie, do not put too much fruit in your smoothie.
Besides the fact that fruit provides that tasty predominant taste in a smoothie, it also contains large quantities of sugar. To make a comparison: in fruit juice, there is just as much sugar as in soft drinks.
- The best you can, therefore, keep a ratio of 50/50. That means 50% fruit and 50% leafy vegetables.
8 tasty green smoothie recipes
Below I have 8 delicious green smoothie recipes ready for you that come straight from the Smoothie Slimming Bible.
Making a tasty and healthy smoothie is more than just throwing some ingredients into the blender.
We take you, step by step, to make the perfect green smoothie.
The recipes are tasty, healthy and help you to slim down. Try them out one by one and enjoy the healthy smoothies!
Green smoothies recipe # 1: Broccoli smoothie with pineapple
What do you need:
- 200 g broccoli
- 2 stalks of celery
- 1 banana, peeled
- 150 g of pineapple, frozen
- 200 ml of coconut water, unsweetened
- Wash the broccoli with cold water and cut the broccoli florets into small pieces.
- Cut the white part with the fine carrots from the bottom of the celery stalks and wash the stems and leaves thoroughly. Cut the stalks into pieces and pull off the hard veins. You can also use a peeler for this.
- Put the coconut water, the celery and the broccoli in the blender. Mix until the smoothie is slightly smooth.
- Add the peeled banana and frozen pineapple pieces to the smoothie. Blend the smoothie until it is drinkable.
- Keep a stalk of celery and wash it with cold water. Pour your smoothie into a glass and place the stem in your glass. In this way you get more vegetables unnoticed and through the extra chewing your digestion is stimulated.
Green smoothies recipe # 2: Green snickers smoothie
What do you need:
- 2 bananas, peeled
- 4 hands (200 g) spinach
- 4 tbsp peanut butter, with pieces of peanut
- 40 g hazelnuts, unroasted and unsalted
- 400 ml of soy milk, unsweetened
- 1 tbsp cocoa powder, raw
- Add the soy milk, spinach and bananas together to the blender. Mix until the structure is even.
- Put the peanut butter, hazelnuts and cocoa in the blender. Blend briefly at the lowest setting; this smoothie is best when it still contains pieces.
- Pour the smoothie into two glasses. Sprinkle cocoa nibs over the smoothie.
- Do you want to avoid soy? Then replace the soy milk for other vegetable milk; think of oat milk, rice milk or almond milk.
Green smoothies recipe # 3: Creamy fig with avocado
What do you need:
- 4 Medjool dates
- 160 g of figs, fresh
- 2 hands (100 g) baby spinach
- 1 avocado
- 400 ml almond milk, unsweetened
- Remove the kernel from the dates, remove the peel from the avocado and remove it.
- Wash the baby spinach, if it has not been washed yet. Add the almond milk and baby spinach to the blender. Mix until the texture is even.
- Wash the figs with water and remove any hard pieces with a knife.
- Put the remaining ingredients in the blender and mix until you are satisfied with the drinkability of the smoothie.
Green smoothies recipe # 4: Smoothie with oatmeal and cocoa nibs
What do you need:
- 300 ml of water
- 2 hands (100 g) spinach
- 1 banana
- 4 Medjool dates
- 4 tbsp oatmeal
- 2 tbsp cocoa nibs
- 2 tbsp hemp seed
- 2 tbsp grated coconut
- Wash the spinach if it has not yet been washed and add it to the blender together with the water. Blend the substance until it is smooth.
- Add the oatmeal to the blender and blend again.
- Peel the banana and remove the seeds from the Medjool dates. Put both in the blender and mix the smoothie until it is drinkable.
- Pour the smoothie into two glasses. Sprinkle the cacao ribs, the grated coconut and the hemp seed over the smoothie.
Variation tip (s):
- You can also opt for vegetable milk. Unsweetened almond milk and rice milk, for example, give a sweeter taste.
- Also, vary with seeds: choose for example chia seeds or flax seeds instead of hemp seed.
Green smoothies recipe # 5: Spinach island with mango and ginger
What do you need:
- 2 hands (200 g) of fresh spinach
- 150 g of mango cubes, frozen
- 1 tsp ginger
- 1 tbsp mint
- 50 ml of coconut milk, unsweetened
- 50 ml of coconut water, unsweetened
- Grate the ginger and chop the fresh spinach into smaller pieces.
- Add the spinach, the mango cubes and the ginger to the blender.
- Add 1 tbsp mint here.
- Then pour the coconut milk and the coconut water over the whole.
- Blend everything into a smooth whole and serve the smoothie in two glasses.
- The frozen mango cubes serve as ice cubes in this recipe. No time to freeze a fresh mango? Then cut into pieces and use ice cubes for the cold effect.
- Instead of coconut water, you can also use normal drinking water.
Green smoothies recipe # 6: Shot of energy with carrot and ginger
What do you need:’
- 250 g of carrots
- 1/2 cucumber
- 250 g strawberries, fresh
- 2-3 oranges
- 2 cm ginger
- Wash the carrots and the cucumber with water.
- Cut off the ends of the carrots and then cut them into coarse pieces. Do the same with the cucumber. The cucumber does not need to be peeled.
- Peel the oranges, break them into wedges and add them to the blender. Fill with the carrots and the cucumber, and blend until everything is smooth.
- Peel the ginger and cut into small pieces.
- Wash the strawberries with water and remove the crowns. Put the whole strawberries and ginger in the blender. Let the smoothie mix until it is liquid and drinkable.
- To save time, you can also opt for strawberries from the freezer. The smoothie tastes even fresher.
- If you find the taste of cucumber too dominant, you can choose to peel the cucumber.
Green smoothies recipe # 7: Papaya paradise
What do you need:
- 1 papaya
- 1 banana
- 1 big hand (100 g) baby spinach
- 1 lime
- 100 ml of coconut water, unsweetened
- 5 ice cubes
- Remove the seeds and the peel of the papaya.
- Peel the banana and cut it in half.
- Put the papaya and the banana in the blender and add a generous hand of baby spinach.
- Cut the lime in half and press both halves over the blender.
- Add 100 ml of coconut water and place 5 ice cubes on top of the other ingredients.
- Blend everything together well until a smooth smoothie occurs.
- For a slightly more acidic version, you can use a lemon instead of a lime.
- Is the smoothie not watery enough? Then add some extra coconut water. You can also replace this with regular drinking water.
Green smoothies recipe # 8: Sweet cucumber surprise
What do you need:
- 6 carrots
- 1 cucumber
- 50 g of pineapple, in pieces
- 3 sprigs of coriander
- 150 ml of water
- First, put the water in the blender.
- Clean the carrots and cut them into pieces. Then add them to the water.
- Wash the cucumber well and cut into smaller pieces that fit into the blender. Add them.
- Then add the pineapple pieces.
- Use the coriander only the leaves and the upper part of the stalks. Cut this fine and add it to the blender.
- Let the mixture mix for about 2 minutes and then serve it in 2 glasses
- Spinach is also a nice addition to this smoothie. Then leave the carrots away so that the number of ingredients remains. So you keep this smoothie nice and simple.
- Is the smoothie too watery through the cucumber? Then add slightly less water.
Did you know that research shows that 1 in 3 just gains from a diet instead of losing weight? (source)
Discover how you lose several kilos per week with tasty and easy to make slimming recipes!
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