I know you’re probably familiar with green smoothies by now, and maybe you even have your own go-to recipe.
In this article, I’ll share the basic green smoothie template that I make 99.9% of my mornings. I hope this serves as a guide to simplify and maybe even diversify your own smoothie making.
First off, if you aren’t familiar with my concept of using meal templates to save bandwidth, read this first.
Secondly, I must say ever since I bought my vitamix 5 years ago, we’ve been inseparable. (Here’s the one I use – if you’re planning to purchase one, feel free to use my above affiliate link and get free shipping. 😉 ) Seriously, there is no going back – I’ve even brought it with on multiple road trips. (Yes, I’m that girl.)
The Green Smoothie Matrix
Here’s the 4 part template for a breakfast-sized green smoothie that will keep your energy running until lunch and prevent the mid-morning slump. Ingredients listed here are just suggestions – feel free to substitute and get creative depending on availability and season!
1) Fresh fruit (3-4 pieces)
Great source of vitamins to kickstart your day.
Options (choose one):
- 1 banana and 2 large apples (standard, easy to find ingredients year round)
- 1 orange and 2 large pears (juicier)
- 3-4 peaches (creamy but lower calorie – peaches also highest protein fruit)
2) Omega 3 boost
I always add one of these to get my daily recommended value of these healthy fats – great for reducing inflammation and key for absorbing fat-soluble vitamins in your smoothie.
Options (choose one):
- 1 tbsp hempseed (best for digestion)
- 1 tbsp chiaseeds
- 1 tbsp ground flaxseed (or 1/2 tbsp whole if high speed blender like Vitamix)
3) Greens (1-2 cups)
A key source of minerals and protein in your smoothie.
- Kale leaves
- Spinach (the mildest green and best beginner option)
- Collards (more advanced but great source of calcium – start small here!)
- Romaine lettuce
4) Frozen berries (1/2-1 cup)
An antioxidant boost and cools the smoothie down (or replace with fresh fruit in winter for a room-temp smoothie so you don’t get chilled.)
5) Liquid (0-1 cup)
Adjust the consistency based on your own personal preference. I don’t add any liquid because I like to eat my smoothie in a bowl with a spoon.
- Almond milk (unsweetened)
- Coconut milk (unsweetened in the box, NOT the can you use for curry) – makes it creamier
- Put the soft fruit in first at the bottom to help the blades spin. E.g. banana
- Add harder fruit (chopped) and then hempseed.
- Add the optional zucchini (chopped) or oats (see below) then the greens.
- Top with the frozen berries and blend*.
*If you don’t have a highspeed blender like the vitamix, blend after each of the above steps, stopping the motor and pushing the contents down towards the blade in between each step.
Decreasing or increasing the calorie-load of your smoothie
- Reduced calorie – replace 1 piece fruit with a medium zucchini. Makes it really creamy and bulks it up without calories.
- Calorie boost – add 1/4-1/2 cup rolled oats. Oats are more calorie dense than fruit, but make sure to also increase the liquid because they’ll thicken it up.
Getting creative with your greens
I regularly rotate in the following, mixing 1:1 with spinach to decrease the intensity.
- Fennel (licorice-flavored)
- Parsley (savory)
- Dandelion (yowzas) – mix with acidic fruits like citrus or strawberries to help with the bite
- Bok Choy (spicy)
- Mint (very cooling) – a little goes a long way
Need a green smoothie kickstart?
Download my 3-Minute Morning Meal Plan (it’s free!). It’s a stress-free breakfast strategy to power your entire workweek – with some smoothie recipes using this template to get you started and see how it all can play together.
Now your turn.
What was in your last green smoothie?
Go ahead and share it in the comments because I want to know!
Warmth and joy,
P.S. Have you joined the Feed Your Hustle Facebook group yet? It’s a safe community space for female entrepreneurs to talk about self care, eating well, moving your body, time management, and the balancing act that goes on behind-the-scenes of your business. (You sooo need this, right?!)
As an Architect turned Plant Scientist turned Healthy Living Strategist, I help female entrepreneurs who don’t want to choose health over hustle make healthy living part of their business plan.
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