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Green Smoothie Recipes

green smoothie

Green smoothies are a great way to get more vegetables into your diet to help you reach your recommended number of servings according to Canada’s Food Guide. Vegetables and fruit are low in fat and calories, but rich in vitamins, minerals and fiber. They help to reduce the risk of heart disease and some types of cancer.  Green smoothie recipes using dark green vegetables such as spinach and kale are important sources of folate, a key nutrient responsible for cell division in developing babies.

Green Smoothie Recipes for Weight Loss

Green smoothie recipes are typically low in fat and calories depending on the ingredients. In contrast to high fat breakfasts such as eggs and bacon with buttered toast or pancakes, you’ll enjoy a fresher start to your day and some weight loss over time as you shave off calories every morning by making a healthy green shake versus eating out for breakfast. I don’t like using the term green smoothie diet and much prefer asking you to take the green smoothie challenge for the next 2 weeks to see how you feel and track whether you notice a difference on the scale as well.

As always, a good rule of thumb is to not weigh yourself daily and instead limit yourself to a weekly weigh-in. Our body weight fluctuates about 2 to 3 pounds a day depending on fluid shifts, and timing (before or after a meal or a bowel movement). Choose one day out of the week for your weigh-in. It’s best if you can weigh yourself in the morning after your first bathroom visit but before you eat or drink anything. Repeat on a weekly basis and record the number to track your trends.

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Raw Green Smoothie Recipes

Try blending together the following combinations for a simple breakfast or snack:

Chocolate Jungle Monkey Shake

  • 2 dark kale leaves (green, purple, or black work just as well)
  • ¼ cup blueberries
  • 1 small banana
  • 2tbsp plain cacao powder
  • 1 cup milk (soy, almond, rice, or hemp milk are okay)
  • (optional) 1 tbsp honey or agave nectar for added sweetness

Forest Strawberry & Banana Shake

  • 2 cups loosely packed spinach leaves
  • ½ cup plain yogurt
  • 1 cup frozen or fresh strawberries
  • 1 banana
  • (optional) maple syrup for sweetness
  • Blend with water or milk to desired thickness.

Message for the Parents

For parents of young children, it’s important to remember that children model after what their caretakers eat. Even though we’re bombarded with messages on television and from peers and elders of what ‘normal food’ or kid-friendly foods are, ultimately you’ve got the power (and the responsibility) to encourage your kids to eat well. Why go the hard route of making separate foods for the adults and the kids? Use the same green smoothie recipes for kids! Consistently offering children the same foods gives them more opportunity to like it. Foster a commitment in your household to enjoy foods that are good for health, and not the mention, very tasty as well.