How to make a delicious green smoothie?
Как да си приготвим вкусно зелено смути?

Smoothie literally means  smooth drink . In recent years, the drink is extremely modern and preferred by physically active people and those who  want to lose weight.

The drink is increasingly popular and  universally loved by young and old.  Perhaps the secret lies in the endless variety of ingredients from which it can be prepared. The appearance of the smoothies was in the  60s  of the last century, when they began to be available in health food stores and ice cream boxes.

Bottled smoothies  have been on the market for two decades now. Most often they can be found in large food chains, coffee shops or organic products.

How to make a delicious green smoothie?

In the spring and summer, when there are more and more seasonal fruits and vegetables, it is probably  the best time to start the day with smoothies  or to add the vitamin bomb to the menu of a busy everyday life.

Moreover, during the warmer months  everyone dreams of improving their appearance , regardless of whether they want to lose only a kilo or two or more.

In itself smutito is a drink with high nutritional value,  primarily consisting of vitamins, minerals, fiber and other useful ingredients.

Its most characteristic quality is that it is  prepared from several ingredients , which are ground with a blender to obtain a medium-thick pulp. In addition to fruits, vegetables, water or milk liquids,  various nuts, seeds or spices can be added to the smoothie.

 Smoothie – 10 reasons to choose it:

  1. The drink contains substances useful for the body.
  2. Helps digestion.
  3. Gives strength and energy to the body.
  4. Easy to digest and does not cause heaviness in the stomach.
  5. Good opportunity to consume more fresh fruits and vegetables.
  6. Quick and easy to prepare.
  7. A fresh start to the day.
  8. An excellent source of energy in the diet.
  9. A useful substitute for harmful and high-calorie foods.
  10. Convenient for consumption at any time and place.

Preferred green smoothies – useful tips

In most cases,  green smoothies contain many leafy vegetables,  which are extremely useful for quick and easy detox or weight loss. This makes them  one of the most recommended in various diets for weight loss , cleansing the body or switching to a healthy diet.

Regardless of the ingredients that the drink includes, it is good that the liquid that is added (water or milk) is not too much,  so that the resulting mixture is completely liquid.

If green leafy vegetables predominate, first beat them and then add the fruit or other ingredients. In order not to add additional ice, some of the fruits may be  pre-frozen.

To prepare a smoothie you need a blender,  although the products can be beaten with a blender  but it will be harder to grind some of the vegetables and nuts.

The latter are an important ingredient because nuts and seeds provide useful fats and proteins. Avocado, peanut or almond oil, chia seeds, hemp protein are some of the  sources of essential nutrients for guaranteed health.  Avoid adding white crystal sugar, replace it with honey, agave, dried fruits.

If you are in weight loss mode, green vegetables are your best friend because they are low in calories and rich in vitamins.  Never add ready-made juices to the jam  – additional sugars and preservatives are not part of the natural regime.

How to make a delicious green smoothie?

The biggest advantage of a smoothie is that it is  prepared very quickly and extremely easily.  It is enough to put the preferred ingredients in a blender with a little liquid. Even more interesting is that you can experiment with the tastes and be yourself  the author of your favorite recipe.

The drink is most useful when it is  very freshly prepared.  However, it is possible to store the finished product in the refrigerator for several hours to a day or two. Most fruits and vegetables can be  pre-frozen in the freezer  so that you have products available for your favorite drink at any time.

Disturb the day

The healthy drink is  extremely suitable for an unloading day , during which you can consume your favorite smoothie or a set of various recipes. For breakfast  bet on a fresh drink rich in vitamins and minerals,  and the rest of the meals can be replaced with lower-calorie smoothies, in which the main ingredient is  green and leafy vegetables and spices.

How to make a delicious green smoothie?


Green bomb:

  • 5-7 lettuce leaves
  • 1 banana
  • 1 orange
  • 1 cup water

How to make a delicious green smoothie?

Popeye the sailor :

  • 1 bowl of spinach / it is better to be baby /
  • 4 green apples
  • 1 banana
  • 1-2 glasses of water
  • The juice of a lime


  • 1 small bowl of nettle
  • 1 bunch parsley
  • 1 avocado
  • A few sprigs of green onions
  • The juice of one lemon
  • 1 cup water

Kiwi delight:

  • 6 mature kiwis
  • 1 banana
  • A few stalks of celery
  • Water

How to make a delicious green smoothie?


  • 1 cup beetroot
  • 1 cup spinach
  • 1 apple
  • 1 banana
  • 1 cup strawberries
  • 1 mango / can be frozen /
  • 1-2 glasses of water

Mint dandelion:

  • 2 cups dandelion leaves
  • 2 cups strawberries
  • 2 bananas
  • 1 cup mint
  • 1 cup water

Dill dreams:

  • 1 bunch of dill
  • 1 teaspoon fennel seeds
  • 1 pear
  • 1 mango
  • 1 cup dandelion leaves
  • 1 cup water


  • 1 leaf of aloe vera with bark
  • 3-4 leaves of kale
  • 2-3 stalks of celery
  • 1 pear
  • The juice of one lemon
  • 1-2 glasses of water

Green freshness:

  • 2 cups spinach
  • 1 bunch parsley
  • 1 cucumber with peel
  • 1 cup water
  • The juice of a lime

Fantasies in green:

  • 1 green apple
  • 1 cucumber
  • 1 banana
  • ½ a bowl of spinach
  • ½ a glass of coconut water or plain
  • 1 tsp flaxseed

Blueberry smoothie:

  • 200 grams of blueberries
  • 1 cup spinach
  • 1 banana
  • 1 tsp chia
  • Water

Cale is embarrassed:

  • 2 bananas
  • 2 cups frozen kale
  • 1 tbsp. flaxseed
  • 3 pitted dates
  • ½ A glass of almond milk
  • ½ orange

How to make a delicious green smoothie?

Mandatory ingredients for super useful smoothies

Spinach  – one of the  most useful green foods , which contains many useful vitamins and minerals, recommended for the prevention of cancer.

 Kale – a powerful antioxidant , has anti-inflammatory properties, low in calories, recommended for joint and autoimmune diseases.

 Yogurt  – a natural probiotic, excellent for digestion and absorption of proteins,  useful for the skeletal system.

 Cucumber  – a powerful detoxifier due to  95%  water content, recommended for hydration, useful for kidney and urinary tract functions.

 Lemon  – anti-inflammatory, antitoxic and highly refreshing agent,  helper in burning calories.

 Blueberries  – perhaps one of the  strongest antioxidants among fruits,  useful for blood circulation, urinary system and heart.

Strawberries  – high content of vitamins and low levels of fruit sugar.

 Banana  – almost  a mandatory ingredient for any good smoothie,  giving a pleasant density and sweetness, with lots of fiber and vitamins, suitable for children and adults, a natural antidepressant.

 Ginger  – stimulates digestion, with anti-inflammatory action, a catalyst for metabolism, strengthening the immune system.

 Chia  – a source of  omega 3 fatty acids.

 Flaxseed  – extremely useful due to its rich content of fiber, fatty acids and lignans, useful for the stomach, colon cleansing and  detoxification of the body.

Pumpkin seeds  – a good source of zinc,  vitamin E  and useful omega-3 and omega-6 acids, antioxidant.

 Turmeric  – has a proven  positive effect on the liver  and is good to consume for good digestion and peristalsis, a source of vitamins B6, C, magnesium, potassium, iron, magnesium.

 Cinnamon  – lowers blood sugar, helps good blood circulation, which makes it very useful for diabetics and not only,  is used for detoxification and stomach cramps.

 Basil  – the spice that has  anti-inflammatory and antibacterial properties,  helps digestion, useful for the urinary and respiratory systems.

 Mint  – extremely  fresh and aromatic spice  with many qualities that refreshes, flavors, tones, soothes, anti-inflammatory, antiseptic and vasodilator.

Most preferred combinations:

  • Yogurt – banana – strawberries
  • Spinach – mint – coconut milk
  • Apple – carrots – banana – water
  • Blueberries – spinach – mint – banana – coconut water
  • Parsley – cucumber – dill – spinach – water
  • Mix of wild red fruits – banana – almond milk
  • Pear – avocado – yogurt – chia seeds
  • Mix of green leafy vegetables – cucumber – mint – carrots – apple – coconut milk – pumpkin seeds – avocado
  • Spinach – blueberries – flaxseed – coconut milk
  • Banana – chia – strawberries – mint – yogurt – dates

The combinations of vegetables, fruits, nuts and liquids are infinitely many and definitely  depends on individual preferences and taste.  It is recommended to reach mainly for fresh and raw products. The frozen version of fruits and vegetables is also a  possible option, especially in the winter months.

If you are on a diet, you can  keep an eye on the calories in the cup.  It is good to know that some dried fruits are processed with sugar and are more caloric. To make  even fewer calories in the drink  you can replace yogurt, almond or coconut milk with a little water and ice.

Leave a Reply