the greenest smoothie

Packed with green vegetables, winter citrus, and green apples, this green smoothie is just what the nutritionist ordered. Optional mix-ins add a little extra sweetness, healthy fats, and protein. 
the greenest smoothie // www.heynutritionlady.com

Hello folks, happy New Year!

Huge apologies for my unannounced absence over the last couple of weeks. I had decided that I needed to take a little break and fully intended to write one last post before the holidays letting you all know I wouldn’t be around, but life happened and the post didn’t. The last week before we went away was a flurry of activity; my parents were here for just a couple of days so we were busy doing family and touristy things, then there was packing for our trip, and both Paul and I worked literally up until the second we left the house. But then we left, computers securely behind us and not to be opened again for two whole weeks.

Our trip was not without travel hiccups, as are wont to happen at this time of year; we had delays, missed connections, a surprise night in Singapore, no luggage for the first four days we were in Bali, and a particularly exciting evening whereupon sensing something large had flown against our mosquito net, we realized there was a bat in our room.

the greenest smoothie // www.heynutritionlady.com

Still, Bali was bliss. It was hot, probably some of the most intense sun I’ve ever experienced, and I spent much of my time squared away in the shade reading books. I read five books over the two weeks we were gone, and one of my goals for 2015 is to read more books during the rest of the year, something I need to be better at making time for. I slept 10 – 12 hours a night at least for the first week, and a solid amount over the rest of the trip. We ate well, and I found Bali much easier as a vegetarian than I have in other parts of Asia. I have lots of inspiration for recipes to share with you here in the coming weeks.

In our last stop, Seminyak, my heart broke when I saw the amount of plastic on the beach, and even more in the water. One couldn’t swim even a couple of meters without getting tangled up in plastic. I decided immediately that my primary goal for 2015 would be to reduce the amount of plastic I use. Although I’m already a fervent recycler and a reuser of things, one can always do more. Since I’m an avid meal prepper I often use freezer bags or similar when I stash food away, so I’m brainstorming changes I can make. Any suggestions are welcome.

the greenest smoothie // www.heynutritionlady.com

It’s always bliss when I get home from a trip to get back into my own bed and my own kitchen. Although we didn’t eat excessively in Bali, two weeks of airplane, hotel, and restaurant food left me wanting all the green things, and so when I got back to Stockholm I made it happen.

This is the greenest smoothie I make. It’s absolutely jam-packed full of goodness. There’s kale, romaine lettuce, parsley, celery, and cucumber on the vegetable side. A ruby-red grapefruit ups the vitamin C content even more, and adds a good amount of zing, as does a big chunk of green apple. From here you’ve got decisions to make. If you’re used to drinking really vegetal green smoothies, or your after a lower-sugar option, you can add half an avocado. This adds healthy fats and gives the smoothie a creamy texture. If you’d prefer something slightly on the sweeter side then add half a frozen banana instead of the avocado. Hemp seeds add protein and healthy fats. Which ever direction you take the whole thing is gloriously green, vegan, raw, and delicious. It’s just what the nutritionist ordered.

MM_Know_Icon_FINALWe’ve got a lot of goodness happening here!

Kale is a good source of vitamin C, beta-carotene, manganese, and contains nearly twice the vitamin K (essential for blood clotting and also an important anti-inflammatory agent) than any other cruciferous vegetable (broccoli, cabbage, etc).  Iron, magnesium, vitamin E, folate, and phosphorous are among the complement of vital minerals found in kale.

Avocados contain an incredible range of phytonutrients, and many vitamins and minerals. Avocados are a good source of vitamin K, fiber, vitamin B6, vitamin C, folate, and potassium.

Celery is rich in dietary fiber and B vitamins, and helps prevent water retention.

Parsley is a rich source of antioxidant nutrients with chemoprotective compounds.

The phytonutrients found in cucumbers (cucurbitacins, lignans, and flavonoids) provide us with valuable antioxidant, anti-inflammatory, and anti-cancer benefits. Cucumbers are an excellent source of vitamin K. They are also a good source of copper, potassium, manganese, vitamin C, phosphorus, magnesium, biotin, and vitamin B1. Cucumbers also contain the mineral silica, which is important for nail and hair health.

Grapefruit is an excellent source of vitamin C. It is also a great source of carotenoids; a pre-curser to vitamin A. Dietary fiber, potassium, and vitamin B1 round out this nutritional powerhouse. Ruby red and pink grapefruits also contain lycopene (good for your prostates, fellas!).

Bananas are a great source of concentrated energy and potassium. They are also a very good source of vitamin B6 and a good source of vitamin C, dietary fiber, and manganese.

Hemp seeds are a great source of protein, contain the ideal balance of omega 3-6-9 fatty acids, and are high in fibre. Hemp seeds also reduce inflammation in the body and balance hormones.

the greenest smoothie // www.heynutritionlady.com

One year ago: Heather’s Hallelujah Bowl
Two years ago: Kale and Lentils with Tahini Sauce 
Three years ago: Stuffed Acorn Squash
Four years ago: Next Level Hummus

the greenest smoothie // www.heynutritionlady.com
5 from 2 votes
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the greenest smoothie

This ultra-green smoothie is just what the nutritionist ordered!
Course smoothie
Prep Time 5 minutes
Cook Time 2 minutes
Total Time 7 minutes
Servings 1 -2
Calories 441 kcal
Author The Muffin Myth

Ingredients

  • 1 cup Tuscan kale
  • 1 cup romaine lettuce
  • 1/2 cup parsley leaves and stems
  • 1-2 stalks celery leafy bits are fine too
  • 1/2 cup cucumber slices
  • 1 ruby red grapefruit peeled and quartered
  • 1/2 a green apple
  • 1/2 a ripe avocado OR 1/2 a frozen banana
  • 1-2 Tbsp hemp seeds optional
  • 1 cup cold water more if you'd like a thinner smoothie

Instructions

  1. Place all ingredients into an upright blender.
  2. Pulse a few times to loosen, then run the blender for 1-2 minutes until a very smooth consistency has been reached.
  3. Pour into a glass, and drink immediately.

Recipe Notes

This makes one very large or two medium smoothies.

Nutrition Facts
the greenest smoothie
Amount Per Serving
Calories 441 Calories from Fat 198
% Daily Value*
Total Fat 22g 34%
Saturated Fat 2g 10%
Sodium 82mg 3%
Potassium 1496mg 43%
Total Carbohydrates 56g 19%
Dietary Fiber 16g 64%
Sugars 29g
Protein 12g 24%
Vitamin A 239%
Vitamin C 195.6%
Calcium 19.1%
Iron 30.3%
* Percent Daily Values are based on a 2000 calorie diet.

 

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Comments

  1. Superb smoothie!! Some of us UK food bloggers are doing something we are calling Jumpstart 2015, with B and L being smoothie or juice (mainly veg) and then a normal but healthy dinner (maybe a healthy soup). I will definitely be making your smoothie, Katie. We are posting recipes that we are using ourselves and linking to others in the ‘event.’ But I would love to link to this one too. And I’m glad you enjoyed your holiday despite the issues and horrible plastic. Mostly I am home for meals but when I need to eat at the cancer centre I often take mine in in a rectangular glass box with silicone lid. can’t remember who makes it, but we have them at discount stores.

    • Thanks Kellie! I’d be honoured if you linked to my humble smoothie 🙂

      For packing meals to work I’ve got plenty of reusable containers I’m happy with, it’s more like when I roast up a bunch of pumpkin puree or apple sauce to freeze what do I do with that if I don’t use freezer bags? I don’t have the freezer space for containers or jars, so I might be stuck with freezer bags for the mean time but will carefully recycle them and make sure they don’t end up in the ocean!

  2. Thanks for another great recipe. I’m glad you had a relaxing holiday despite the travel disruptions. Several months ago I ordered some reusable snack bags and a resuable sandwich wrap on Etsy–they’re cloth on the outside and some sort of waterproof material on the inside (it’s all BPA free, etc.). They can be washed in the washing machine with your clothes or, according to the website, in the dishwasher (since I don’t have one, I can’t vouch for that). I doubt they’d be great in the freezer, but they’re fabulous for taking my lunch.

    • Thanks Jennifer! I have a similar reusable wrap called Bee’s Wrap, which is a cloth coated in bee’s wax. You can warm it with your hands and form the wax wrap around a bowl (or sandwich or piece of cheese or whatever) and it’ll firm up and hold it’s shape, especially in the fridge. I’m more looking for options for when I freeze things like sauces and purees, but am somewhat limited by freezer space. I’ll keep brainstorming!

  3. Now that is some serious super green! I like the idea of using creamy avocado. I will making this and I know that I will enjoy it. So glad to learn that you enjoyed your holiday, eventually. Bali is on my ‘list’. xx

  4. I wonder if we passed in the air, Katie! 😉 You came out my direction and I went yours (sort of). Glad you had a relaxing vacation, and are starting out the new year on this beautiful and very green note – I need a few (dozen) of these over the next month. Uggg, and I’m going to throw myself in with you on the minimizing plastic thing – there is so much plastic being used here and it breaks my heart. I was so thrilled to get to Madrid where customers are charged for using plastic bags, and it is the norm to bring your own canvas one. Such a change from here where even my local market looks at me like I’m crazy when I pull out a reusable shopping bag. Anyways, way too long for a blog comment – ha! Happy New Year sweet friend!

    • The plastic bag culture really is something else in Asia, isn’t it? They also charge for plastic bags here and I use mostly my reusable bags but from time to time will buy one to repurpose as a garbage bag or something similar. I think that attitudes towards plastic change regionally depending on the predominant industry as well. For example, my husband works in the paper industry and in places like Sweden where forestry and paper are big, paper and paper recycling are seen as more eco friendly than plastic. In countries like India, however, where trees are much more scarce, paper isn’t seen as eco friendly at all and plastic is used preferentially. I don’t know which is the right answer, but I know that scads of plastic on the beach and in the ocean isn’t it.

  5. Happened to stumble upon this and am thanking my lucky stars! Thank you for this smoothie and all the other recipe’s! I Was wondering how long this smoothie would last in the fridge? Also, if I wanted to make a gallon of this smoothie, do you know how the individual serving sizes would have to be modified?

    • Hi Aaron, the smoothie will last a day or so in the fridge, however it’s best consumed immediately. When the fruits and vegetables are blended oxidization begins almost immediately and the nutritional value of the smoothie begins to decline, so I wouldn’t recommend making up a big batch and letting it sit in the fridge.

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