How to Make your Dream Green Smoothie Powered by Leafy Greens

by | September 19, 2019 | Breakfast and anytime bowls, Recipes, Smoothie

Leafy greens are among the healthiest foods we can eat. In fact, a study published in the journal Preventing Chronic Disease, which ranks plant foods for their nutritional value, placed the leafy greens in the top 10.

They are high in nutrients but low in calories meaning they can always be added to a meal to boost its nutrient value without boosting its caloric value.

Leafy greens are a great source of vitamin K, important for normal blood clotting, and folate needed for cell renewal and the body’s ability to heal itself. They also contain the antioxidants lutein and zeaxanthin with support healthy vision.

Brain function also gets a boost when we pack in the greens, as research has linked them to improved memory and cognitive skills. Many studies have also linked eating your greens to having a healthy heart.

Certain leafy greens, such as arugula, bok choy, cabbage and kale, are part of the cruciferous family of vegetables and are some of the best sources of glucosinolates which may protect against cancer, according to the National Cancer Institute.

Green Smoothie – the basic concept

The flavor and consistency of your green smoothie can be adjusted according to your taste. With any smoothie, focusing on the vegetable portion and trying to keep to one portion of fruit would be the most balanced. An ideal ratio of fruit and vegetables per day is 2-4 servings of fruit and 7-8 (at least 4-5) servings of vegetables.

Basic ingredients – to serve 1 person

  • 1.5 cups of green leaves (choose from spinach, kale, baby greens, micro greens, boy chow, arugula etc.)
  • 1 cup of fruit (banana, berries, mango, melon. You may use fresh or frozen fruit – if out of season, better to use flash frozen fruit as this has more nutrients than fresh fruit that has had to travel long distances). You can also use avocado here if you enjoy a savory smoothie.
  • 1 cup of liquid (made up of water/coconut water/nut milk /coconut milk )
  • 1 tbsp good fats (coconut oil, MCT oil, hemp heart seeds, sunflower seeds, ground flaxseeds, chia seeds)
  • Superfood powder (Optional. If you feel you need a boost then feel free to add here, but technically any whole food is a superfood. You may want to add collagen, protein powder, adaptogenic herbs, vitamin C powder, etc.)


Nothing stated or posted in this article is intended or should be taken to be the practice of medical or counseling care. The information made available in this article, including, but not limited to, interviews, text, graphics, images, links to other articles, websites, and other material contained in this article, is strictly for informational and entertainment purposes only. The information in this article is NOT (and should not be used as) a substitute for professional psychiatry, psychology, medical, nursing, or professional healthcare advice or services, nor is it designed to suggest any specific diagnosis or treatment. Please always seek medical advice from your physician or a qualified health care provider regarding any medical questions, conditions or treatment, before making any changes to your health care regimen, medications or lifestyle habits. None of the information in this article is a representation or warranty that any particular drug or treatment is safe, appropriate or effective for you, or that any particular healthcare provider is appropriate for you. Never disregard professional medical advice or delay seeking help from a health care provider due to something you have read or seen in this article. Your reading/use of this article does not create in any way a physician-patient relationship, any sort of confidential, fiduciary or professional relationship, or any other special relationship that would give rise to any duties. This article does not recommend or endorse any specific tests, healthcare providers, procedures, or treatments, and if you rely on any of the information provided by this article, you do so solely at your own risk.