This smoothie is rather lush, feels almost naughty to drink and somewhat reminiscent of a mango lassi, quite possibly the oldest smoothie in the world! 1 cup frozen cubes of mango 1 banana 1.5 cups fresh almond milk mild green such as baby bok choy, or wombok cabbage 1 heaped tsp [...]
If you feel like more than a freshly squeezed OJ and less than a full on smoothie, then this hits the spot! On the weekend I take the chance for a sleep in whenever I can, but I still like to start my day with some blended greens. This is a typical weekend smoothie that [...]
Mint is one of my fave greens for green smoothies, its a low oxalate green and tastes sensational, especially with chocolate! 3-4 bananas 2 cups of water (or coconut water for absolute decadence!) 1-2 Tbs of raw cacao 2 handfuls of mint optional – add 1-2 drops of pure peppermint essential oil Mint is a [...]
Using herbs in green smoothies is a powerful way to add the nutrition of greens to your day. Parsley is rich in iron and Vit C (Vit C is needed to help absorb iron), it is rich in the green antioxidant pigment chlorophyll, and contains all B Vitamins except B12! Parsley is one of the [...]
In Doug Graham’s book the 80/10/10 diet, he provides lots of simple recipes to eat a low fat, nutritious and high energy raw food diet. My favourite recipes from that book is a salad made of red papaya, tomatoes and basil. I had left overs and turned it into a smoothie. Paying homage to what [...]
To help celebrate St Patrick’s Day, Ireland’s national day celebrated worldwide, this smoothie is cool and creamy, with a lovely head on it just like a Guinness, only its green and taste rather unlike beer! 1.5 cups of almond milk 2 large frozen bananas, sliced 1 tsp vanilla extract (optional) 2 big handfuls [...]
I had a serious problem this particular week. My organic veggie co-op was on holidays and my fridge and fruit bowl was looking a bit scary. I had a wedge of watermelon in the fridge, frozen blueberries and some silver beet leaves….that’s all. Delicious! 2-3 cups of watermelon 1/2 cup of blueberries silver [...]
2 bananas 1 cup of frozen or fresh pitted cherries (or blueberries if you can’t get cherries) 1.5 of cups of coconut water A big handful of greens In Australia, where I am from, cherries are ripe in time for Christmas which is so special. Snow for a white Christmas or sun and cherries?….you [...]
So far we are having a very wet, cold and dreary winter in SouthEastern Australia. I know my friends and family in the UK are having similar weather and its supposed to be summer! This smoothie is very warming and not for the faint hearted! I love it but my hubby finds a bit too [...]
I am in the process of writing a mother and baby smoothie book, and I am doing market research in the form of a survey to enhance to quality of information presented in the book.
To qualify to complete the survey, you need to be a smoothie drinker (even if its occasional), have children under 5, or if over 5, you can still remember your pregnancies and times with your kids when under 5 very clearly.
The survey should take approx 5 mins to complete.
As a thank you for completing the survey, you can go in the draw to receive a copy of my books – ‘Green Smoothie Bible’, ‘Green Smoothies For Every Season’ (coming soon) and the yet to be titled Mother and Baby Smoothie book. Plus a copy of Lana Purcell’s ‘Green Smoothie Kids’.
Many thanks, Kristine Miles
Spirulina, chlorella, AFA (Alphanizemenon Flos-Aquae) and MPP (Marine Phyto-Plankton) are all single cell organisms that have similar nutritional profiles with key differences. They all boast a similar abundance of vitamins, minerals, enzymes, 60% or greater protein, all essential amino acids, essential fatty acids, RNA and DNA, and antioxidant pigments (namely chlorophyll). They also have reported immune boosting properties being anti-bacterial/fungal/viral in nature. In addition they are said to improve mental capacity, are cancer fighting, detoxifying, anti-inflammatory, blood building and are 90-100% able to be assimilated by the body.
Chlorella and Spirulina are cultivated in fresh water ponds and lakes. AFA is a wild harvested, cold water micro-algae from Klamath Lake in Oregon. Marine phytoplankton (MPP) is a sea/salt water based micro-algae.
Spirulina, AFA and some chlorella strains have the blue pigment phycocyanin, which is an antioxidant, is blood building along with chlorophyll, and is a stem cell enhancing substance. With the green chlorophyll pigment these algae are often » Read more..
This smoothie is rather lush, feels almost naughty to drink and somewhat reminiscent of a mango lassi, quite possibly the oldest smoothie in the world!
1 cup frozen cubes of mango
1.5 cups fresh almond milk
mild green such as baby bok choy, or wombok cabbage
1 heaped tsp of chai spice mix
Blend for 1-2 mins and serve for two
For the chai spices they need to be pure spices not a mix of spices and sugar/milk powder. Here is my recipe:
2 tablespoons ground cinnamon
1 tablespoon ground ginger
1 tablespoon ground cardamom
1 teaspoon ground star anise
½ teaspoon ground cloves
¼ teaspoon ground black pepper
Mix and store in a glass jar. Whole spices (except ginger) can be used
as well. Use equivalent amounts whole spices and grind in a mortar and
pestle or spice grinder
Given the variation of produce around the world and the huge number of green smoothie recipes available, in my book ‘The Green Smoothie Bible‘, I have arranged all of the recipes into categories. For those passionate about eating with the seasons, there are chapters for spring, summer, autumn, and winter. There are recipes for green smoothies for children, recipes for superfood fans, for those with specific concerns like weight loss or cardiovascular health, and many more.
Here are a few guidelines for my green smoothie recipes:
- Recipes make enough for about 1 quart (1 liter) of green smoothie unless otherwise stated. This is enough for about 2 servings.
- Specific types and amounts of greens are not given unless a particular flavor or nutritional benefit is desired.
- If just “greens” is stated, use whatever raw, leafy greens you like, and as much or as little as you like.
- If you’re new to green smoothies, start with a small handful of mild greens, like spinach, and with time you will naturally increase the amount and variety you use.
- Use good quality ripe fruit. Unripe fruit will make your smoothie taste unpleasant.
- Try to buy organic produce and, if possible, from farmer’s markets, where the produce will be fresher.
- I also recommend using the best source of water possible and at a minimum, filtered tap water.
- Slice or break fruit into appropriate sized pieces for your blender.The larger and more powerful the blender, the larger pieces it will handle, such as quartered apples. Less expensive or small blenders will require smaller pieces of fruit.
- It’s assumed that fruit such as bananas, mangoes, melons, and papaya are peeled, and that stone fruit and cherries have stones removed.
- Apples don’t need to be cored; however, pears do.
- Specific blending times are not given, as this will vary among blenders. You will get to know your own blender well and will learn to know when your smoothie is ready.
- For more information on different blenders, see here
- If your blender tends to make your smoothie warm, use ice cubes in place of some of the liquid in a recipe, or use some frozen fruit in place of fresh fruit. Ice blended through a smoothie can also aid the breakdown of particularly fibrous ingredients like whole lemons and celery, to help create a smoother smoothie.
- Be careful not to regularly consume green smoothies that are very cold to avoid potential digestive strain.
- Be sure to check the smoothie’s flavor and consistency before serving since ingredients will vary in size, texture, and sweetness.
- If it’s too thick, add more water or other liquid.
- If it’s too thin, add more fruit or 1–2 Tbsp. of chia seeds.
- If it’s too tart, add sweetener, like stevia, xylitol, agave, honey, dates, or maple syrup.
- If it’s too bitter, add lemon juice, sweetener, and/or vanilla extract.
As you experiment with making green smoothies, you will realize that some ingredients just don’t go well together, like pineapple and cacao, or coconut and tomatoes, but there are seemingly limitless green smoothie possibilities, so you’re certain to come upon winning combinations. All of my green smoothie recipes have been designed with flavor and texture pairing in mind. I hope you enjoy them as much as I do!
If you feel like more than a freshly squeezed OJ and less than a full on smoothie, then this hits the spot!
On the weekend I take the chance for a sleep in whenever I can, but I still like to start my day with some blended greens. This is a typical weekend smoothie that is light, and doesn’t interfere with my appetite by lunchtime. This is also a great recipe for before dinner/after work if you fancy a snack to tide you over without heading for things you shouldn’t!
3 cups of freshly squeezed orange juice
1/2 -1 cup of blueberries (fresh or frozen)
1-2 handfuls of leafy greens e.g. fresh raw spinach
Blend for a minute or till well blended and serve for two
Coriander (or cilantro) is a medicinal herb that has been used for thousands of years, as documented in the ancient Egyptian and Sanskrit writings.
I addition to the common herbal properties of anti-bacterial, anti-anxiety, digestive aid, anti-cancer and anti-inflammatory, coriander is considered a good herb for diabetics, as it helps to regulate insulin activity. It also aids the lowering of cholesterol by improving the digestion of fat.
Coriander is rich in chlorophyll, making it a great chelator of toxins such as heavy metals, meaning it attaches to the toxin to disarm it and remove it safely from the body.
Coriander is very strong in flavour and people tend to either love it or hate it. If you are like me and you love it, then eat this magnificent herb with gusto! If you are not a big fan then you can still receive the benefits by combining » Read more..
In part two of my feature on herbs in green smoothies, the herb of the day is beautifully scented and tasty Mint.
In Greek mythology, Pluto was in love with the nymph ‘Minthe’. His jealous wife, Persephone, cast a spell on Minthe, turning her into a plant that she trampled upon. Unable to reverse the spell, Pluto was able to give his beloved a smell that became stronger the more it was stepped on. The smell of course was the classic menthol dominant scent of peppermint.
The mint family includes basil, lemon balm, marjoram, oregano, sage, rosemary and thyme. Most commonly known and used is spearmint and peppermint.
The benefits of mint aromatically and medicinally are almost identical to basil; however the classic mint aroma from the stronger menthol oils, provide the more powerful effects on calming a gut that is inflamed or in spasm, and the cool, stimulating effect on the skin and to the taste. The effect of menthol on » Read more..
Mint is one of my fave greens for green smoothies, its a low oxalate green and tastes sensational, especially with chocolate!
2 cups of water (or coconut water for absolute decadence!)
1-2 Tbs of raw cacao
2 handfuls of mint
optional – add 1-2 drops of pure peppermint essential oil
Mint is a good source of Niacin, Phosphorus and Zinc, and a very good source of Dietary Fibre, Vitamin A, Vitamin C, Riboflavin, Folate, Calcium, Iron, Magnesium, Potassium, Copper and Manganese.
For more about mint visit my post devoted to this humble herb!
There is no consensus amongst experts or novices about whether or not we should be adding superfoods to our diets and this includes to green smoothies. David Wolfe is famous in the raw food world for his love of superfoods, though he is willing to admit he does not live on superfoods alone.
There is no regulation for the term ‘superfood’, however the general censuses is that superfoods are super-nutritious, not just with one or a few nutrients but many. There are many varied opinions about superfoods from dubious websites touting ice-cream and bacon as superfoods, through to supreme superfoods like maca, noni and AFA blue-green algae.
The term ‘functional food’ is also an unregulated term referring to a feature of food which serves a particular function to promote health or prevent disease. Generally they are processed foods that have claims such as ‘high in fibre’, or » Read more..
Parsley belongs to the celery and carrot family and was held such high esteem to the ancient Greeks, that they adorned athletic victors with it.
Parsley is very high in the green pigment chlorophyll which is a detoxifier/chelator of heavy metals, and a deodoriser, masking the odour of other foods. Chewing on parsley after a pungent dish such as with garlic helps to freshen breath. It is also rich in the Vitamin A rich, yellow, carotene pigments such as zeathanthin is necessary for macular health in the eye.
Parsley is an excellent source of Vit A, K and C. It also contains Vit B1, B2, B3, B5, B6, Folic acid, Iron, Potassium, Zinc, Manganese, Magnesium and » Read more..