It’s easy to look cool while you’re drinking a green smoothie. Here at Zipongo, we prefer smoothies instead of juices because smoothies keep the whole fruit and veggie intact. This helps your body better absorb all of the good stuff.
What goes into a green smoothie?
Lots of things can. For a tasty, health-boosting treat, follow these four easy steps to green smoothie goodness.
1. Make It Fruity
Start with the sweetness by adding one or more servings of fruit.
One serving is about:
- 1 piece of whole fruit, or
- 1 cup of berries or chopped fruit
Frozen fruit works too — it has just as many vitamins and minerals as fresh fruit.
Healthy tip: Fruit adds a ton of soluble fiber, which helps lower cholesterol levels. Of course, the biggest advantage with drinking smoothies (instead of juices) is that they use the whole fruit. This holds onto the insoluble fiber, which keeps you feeling full longer. Munchies be gone!
2. Turn It Green
Next, reach for one cup, or a big handful, of leafy greens.
You can add things like spinach, kale, arugula or any other green. If you’re feeling ambitious, mix in some fresh herbs, too.
Healthy tip: Dark, leafy greens have potassium, which helps keep blood pressure at good levels.
3. Add Fat the Healthy Way
Healthy fats make everything better.
Add 1 tablespoon, which is about the size of your thumb, to your smoothie.
Avocados, chia seeds, flax seeds, nuts and nut butters all count as healthy fats.
Healthy tip: These fats will help your body better absorb the vitamins and makes the smoothie more filling. Seeds like chia and flax have omega-3 healthy fats, which can help boost good cholesterol levels.
4. Liquefy, Blend and Enjoy
Add some type of liquid to make everything smooth.
Good choices include:
- Lowfat or nonfat dairy milk
- Non-dairy milk like soy or almond
- Water
- Unsweetened coconut water
- If you’re feeling cool, throw in some ice cubes too.
Blend it all together and take a big gulp.
Zipongo’s Pineapple Green Blend
- 1 medium banana
- 1 cup pineapple
- 1 cup packed spinach leaves
- ¼ medium avocado
- 1/2 cup soy milk
Combine all ingredients in a blender and process until smooth. Makes one 12-ounce serving.
Bobby is the community and social media manager at Zipongo. He has a degree in nutrition and dietetics and previously worked as a health educator.
