Too Busy to Keep up with Greens? Here’s a Smoothie Sure to Satisfy

Getting bored or fickle with your plant-based diet? Do you sometimes look in the fridge or pantry and nothing looks enticing? Perhaps it’s time to mix-it-up a bit. There’s an outstanding green smoothie that’s an oldie but a goodie. It’s a 10-minute prep and blend, and promises to delight in flavor and nutritional satisfaction.

New York Times bestselling author Angela Liddon has invented 100’s of vegan recipes, but there’s one kitchen sink-type drink full of veggies that promises to keep you feeling sated for hours. Its ingredients were chosen specifically by Liddon to create a perfect shake; it doesn’t include bananas, which is one reason why if you make a large batch, it will last for an entire day. She calls it the “All Day Glow Green Smoothie.” And glow you will.

She describes the flavor as “refreshing, tangy, and lightly sweet.” Included in the recipe is: fresh turmeric (found at Trader Joe’s and Whole Foods), which is a natural anti-inflammatory and pain-reliever; fresh cilantro beneficial for detoxifying; fresh parsley, an antioxidant containing vitamin K; red leaf lettuce containing iron and fiber; lemon, an antibacterial high in vitamin C; avocado for the good fat; and mango containing vitamin A and C along with prebiotic dietary fiber.

Here’s the recipe. Enjoy!

Ingredients:

  • 1 cup (250 mL) coconut water
  • 1/2 cup (125 mL) mango juice (I love Happy Planet Organic Mango juice)
  • 2 large (400 g total) Granny Smith apples, cored and roughly chopped
  • 2 cups (70 g) packed red leaf lettuce or romaine
  • 2/3 cup (18 g) loosely packed fresh parsley leaves
  • 1/3 cup (15 g) packed fresh cilantro leaves OR ¼ cup of fresh mint
  • 1/2 cup (70 g) frozen mango chunks
  • 1/4 cup (50 g) packed avocado
  • 4 teaspoons fresh lemon juice, or to taste
  • 2 small, pinky-sized pieces (12 g total) peeled fresh turmeric
  • 5 to 6 large ice cubes, or as needed

Directions:

  1. Add the coconut water and mango juice into a (64-ounce) high-speed blender. (If your blender is on the small side, you may want to make a half-batch.)
  2. Now add the rest of the ingredients. Blend on high until super smooth. If you have a Vitamix, use the tamper stick to get things moving. Taste and adjust sweetness if desired. If it’s too tart, feel free to add a bit of liquid sweetener.
  3. Serve and enjoy! Place any leftovers into an airtight container and store in the fridge for up to 24 hours. I love to enjoy half in the morning, and the other half in the afternoon.

Alkaline Your Gut with a Berry Smoothie

Does your belly burn, especially after eating? A berry smoothie may just be the meal your gut needs to help it heal. Here’s some info (and recipe ideas) that can replace those antacids you’ve been taking.

Berry Smoothie Yummy, and Good for the Tummy!

Fruit, specifically berries, promote balance in our gut. With the ingestion of processed foods, fatty meats, and refined grains, our digestive system can become overly acidic. Raw fruits and veggies help to re-establish an alkaline state.

Why Alkaline? Why Smoothies?

An alkaline environment in the gut has been shown to provide many excellent health benefits. First off, that constant burning or gassy sensation will eventually disappear. Your metabolism will increase, giving you lots of energy and help you lose weight if that’s what you want. Your immune system will also strengthen. Eating berries are part of the process, and putting them into your smoothie is easy and can work wonders.

Healthiest Berries Around

Nutritious berries grow all around the world. Blackberries, for example, can grow wild in your backyard. But the Goji berry, for instance, is from Tibet and Nepal. They are both part of a list of the healthiest berries you can find in your garden or at a market that sells fresh produce. Others are:

  • Acai berry (from Brazil – extremely high in antioxidants; ten times more than grapes)
  • Blueberry (considered one of the healthiest because they’re packed with antioxidants, fiber, vitamin C, manganese, and other nutrients.)
  • Strawberry (an excellent source of potassium, fiber, many B vitamins, vitamin C, vitamin K, manganese, iodine, folate, omega-3 fatty acids, magnesium, and copper.)
  • Cherries (contain melatonin, a natural chemical that aids with healthy sleep patterns)

Using Berries in a Smoothie

Think of your fruits and vegetables as your base. If you really want to help your gut and alkaline your system, for fruits only use only berries, lemon, or green apples. Others are too acidic. The best vegetables to include are the leafy greens like spinach, kale, and even wheatgrass.

Other Additions to Create a Delicious, Effective Smoothie

Sure you can add ice cream, candied pecans, or sweetened fruit juice—but that defeats the purpose of keeping it “healthy.” If your intent is to make a berry smoothie work to your tummy’s advantage, then there are other items you can add that are more beneficial. Some are:

  • Protein powder made from a pea protein base; no whey or soy; no artificial sweeteners or sugar added. Stevia is a natural sweetener that is OK if added in small amounts
  • Greens powder supplement; same rules apply in the ingredients as in the protein powder
  • Seeds: Chia, flaxseed, millet, pepita (pumpkin)
  • Good fats: peanut or almond butter, avocado
  • Liquids: Almond or coconut milk, water, lemon juice (to detoxify and as a diuretic)
  • Yogurt, Greek or a probiotic powder

Putting Your Berry Smoothie Together

Making smoothies with berries and incorporating some of the above ingredients will add protein and Omega 3s. Fresh fruits and veggies are easily digestible, allowing your metabolism to soar. Adding yogurt gives the drink a great texture and also provides probiotics, which aid in digestion. Here are some recipe ideas:

#1- 1 cup Strawberries, ½ cup almond milk, 1 tbsp. Flaxseed oil, 1 ½ scoops vanilla pea-protein powder, handful of spinach, 2 basil leaves, squeeze of lemon juice, 4 ice cubes, and blend

#2- ½ cup Acai berry puree, ½ cup coconut milk, 1 tbsp. grapeseed oil, 1 ½ scoops chocolate pea-protein powder, a pinch of chia seeds, a handful of kale; a squeeze of lemon juice, 4 ice cubes, and blend

#3- 1 1/2 cup mixed blueberries, raspberries, and strawberries, 2 tblsp. Plain Greek yogurt, dash of cinnamon, 2 sprigs mint, 1 ½ scoops of pea-protein powder, 1 tablsp. Almond butter, ½ cup almond milk, 4 ice cubes and blend.

As you can see, you can mix and match a wealth of healthy ingredients to make your alkaline berry smoothie. Try having two each day and then eat fish or lean meats and other veggies at your sit-down meal of the day. In no time, your gut will thank you. For other healthy food tips, check out www.GetThrive.com