There are 5 important steps I follow to make a perfect green drink. These 5 steps should be added to all of your drinks and everything else is considered the “bells and whistles”
70-80% dark leafy greens
Up to a quart of water
Healthy omega 3-fatty acids
Fill your blender 70-80% with leafy greens. Once you have determined that your blender is filled 70-80% with greens, use your fist and push the greens down into the blender and try again. Once your blender is full (for real this time), 70-80% with leafy greens, use the other 20-30% of empty space to fill your blender with fruit. I always try to use a banana or two with whatever other fruit we have around the house and always add in a little citrus, or else enjoy an orange with your green drink. The citrus is important because it will help your body absorb all of the iron from the greens. After your blender is full of leafy greens, fruit and citrus add in a small handful of your healthy omega 3-fatty acids. This can come in the form of seeds, such as; ground flax seeds, hemp seeds and/or chia seeds. You can also use nuts as your source of fatty acids, (especially walnuts).
After your blender is full of leafy greens, fruit and citrus add in a small handful of your healthy omega 3-fatty acids. This can come in the form of seeds, such as; ground flax seeds, hemp seeds and/or chia seeds. You can also use nuts as your source of fatty acids, (especially walnuts).
The last important step is to fill your blender up with water. Add enough water so that you can see the water line inch its way up to where the greens meet the fruit (about a quart if you are filling up a 60 Oz Vitamix) .
These are the five main parts of making your green drink. The rest, I will consider bells and whistles:
If you don’t like the taste of your drink add in a cup or two of almond milk to sweeten it up a little bit. Dates also do a really nice job of sweetening up your drink. Do what you have to do in order to enjoy your drink, or at least tolerate it enough to gulp this magic medicine down. Sometimes for me that means adding in a few whopping teaspoons of cacao powder or pb2 powder, both of which are nutrient dense.
Leafy green options: Swiss chard, kale, spinach, romaine, arugula, lettuce, spring mix, beet greens, pea greens, turnip greens, dandelion greens, really- any leafy greens are going to do the trick here. I try to steer clear from just using all kale because that makes for a tough drink to drink, but kale a few times a week is nutritionally beneficial for your health. If you find that you are not liking your green drinks because the greens are too strong, try starting with a milder green such as spinach or romaine. Just use what you have to use to make it work ☺.
Favorite fruits: I always add in bananas. Bananas have extremely good health benefits and are super cheap. I stock up on bananas every time I am at the store and freeze the really ripe ones. Apples are another favorite of mine. And, as stated before, it is always important to add in citrus or eat citrus while drinking your drink. Citrus helps your body absorb the iron from the greens, so this step is important. This could even mean adding in a half of a lemon to your drink or some squirts of lemon or lime juice. I also love adding in berries, pineapple, grapes, pears, mango, oranges, watermelon, etc. Really, any of your favorite fruits are going to be what makes the drink. If you are finding you do not like your drink, start off by using more fruit for your first few drinks and you may realize that you are starting to crave more greens and less fruit. Its important to see what is in season and/ or on sale, to get the best bang for your buck. Frozen fruit is perfectly fine, although fresh is best ☺.
Healthy omega 3 fatty acids: This step is important because healthy fats are going to help your brain reach its fullest potential. Not only are these healthy for your brain but also for your mental health. These healthy omega 3 fatty acids also act as an anti-inflammatory among endless other benefits. Make sure you use a plant-based source of omega 3 fatty acids such as; chia seeds, hemp seeds, flax seeds or walnuts.
Bells and Whistles: A teaspoon or two of apple cider vinegar has health benefits and research has shown that it helps with weight loss among other health benefits. Chlorella is a nutritious super food to add in addition to your green drink, but if you do not have access to this then it is not a necessity. Dates are a really good addition if you do not like your green drink and you need to fix it so that you don’t waste it. Dates are really sweet so I wouldn’t add more than 5 dates per drink to your blender. A cup or two of almond milk or other plant milk is a nice addition as well if you do not like the taste of your drink. Cacao powder is my favorite ingredient to add to green drinks because it gives your drink a nice chocolate flavor. Cacao powder is also a great source of manganese, copper, potassium, zinc, iron, magnesium and is known for its energy-boosting properties and divine flavor. Macha powder is also a great thing to add to green drinks. Again focus on the first five steps and add these in if you have them on hand.
Another important tip to remember when drinking your green drinks is to drink a ton of water! Aim for a gallon a day but more importantly, check your pee color every time you go to the bathroom aim for those clear pees!
Enjoy your drinks
Drink water all day long
And focus on improving your health with every thing you put into your body!
Here are a few of our favorites:
Ness’s Favorite Green Drink
Spinach, chard, kale mix (from Costco in the green bag)
3 tbs of cacao powder (not to be confused with coco powder)
3 tbs of PB2
2 cups of almond milk
3 cups of water
3 tbs of ground hemp seeds
handful of ice cubes
small handful of walnuts
small shot of lemon/lime juice for that citrus to help absorb iron
Fill your blender 70% with the green mixture (packed down) and then add in the bananas, apples, cacao powder, PB2, walnuts and ground flax seeds.
Once you have added in all of your greens, fruits, omega 3 fatty acids, citrus, cacao powder and PB2, add in your liquid (water and almond milk)
Blend on high for 2-4 minutes depending on how powerful your blender is.
Lan’s Favorite Green Drink
75% of the blender full with spring mix
a handful of whatever other fruit that’s in your kitchen
quarter inch of fresh ginger
quarter inch of fresh turmeric
1 cup of almond milk
1 quart of water
¼ cup of walnuts
3 tbs of ground flax seed
1 tsp of chlorella
half of a lemon without seeds
Fill your blender 75% with the green mixture (packed down) and then add in the bananas, kitchen fruit, ground flax seeds, chlorella, lemon, ginger,turmeric and walnuts.
Once you have added in all of your greens, fruits, ginger, turmeric, citrus and omega 3 fatty acids (walnuts and flax seeds), add in your liquid (water and almond milk)
Blend on high for 1 minute
Add in a handful of ice
And blend on high for another minute
If you have a Vitamix or other high powered blender I still recommend blending for at least 2 minutes. If your blender is not as powerful, longer may be better for a comfortable consistency.
Kid Friendly Green Drink
Spinach/ romaine mix (smash down greens and fill blender up to 60%)
½ cup of peanut butter
½ cup of walnuts
3 tbs of ground flax seeds
3 cups of vanilla almond milk
3 cups of water
4 tbs of cacao powder
Fill blender 60% with greens (smashed down)
Add in apples, bananas, peanut butter, walnuts, flaxseed, cacao powder, water, vanilla almond milk and ice
Blend until smooth and creamy
Don’t tell the kiddos you added greens ☺
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