Make your Green Smoothies at least two hours after you have last eaten, and do not eat anything else for about an hour afterward. This is a firm rule. The purpose is to let your stomach digest the Green Smoothie before you put anything else into it.
Here is a simple recipe to follow:
1 or more fruits, not to exceed 60% of the Green Smoothie. The other 40 – 50% (not more) is made of vegetables listed below. The rest is water. I added salt and pepper at first, but stopped after the first week as I lost my taste for salt.
Fresh greens and fruits are best. They have the most nutrients. Second choice is frozen. Canned fruits have too much downside from what I read.
Fruit you can use for your Green Smoothie:
Orange – I am on the fence about oranges. As a note, citrus and non citrus fruit do not mix well together in a smoothie.
Any other fruit you may like
Any leafy green cruciferous vegetable (as of this posting my opinions are added after some:
Kale (strong tasting at first)
Spinach – Good
Broccoli – Good
Romaine lettuce – Not iceberg, butter, or other salad lettuce, they have little nutrition
Arugula (also called arrow greens or something like that)
Bok Choy (haven’t tried yet)
Swiss Chard (haven’t tried yet)
Beet Greens – Good
Collard Greens (haven’t tried yet)
Carrot Tops (haven’t tried yet)
Celery (Strong tasting). Add a small piece in a Green Smoothie as an adder to the main vegetable. Otherwise it may be overpowering.
Parsley (use very little, only for taste)
Mustard Greens – Taste like horseradish and hot chili with some chemical added to me
You can add peeled cucumber if you want, I like the flavor sometimes.
No root vegetables except maybe 1/2 carrot per smoothie. Kale, Spinach, and Broccoli are the Queens of nutrition. That’s why I haven’t explored further yet. Root vegetables (carrot, beet, potato, etc) and squash are lower in nutrients and high in carbs, so they are not good a choice for Green Smoothies.
Also, dairy is not really recommended for Green Smoothies. I understand you may have gas so bad, you won’t be able to stand yourself. Even though a lot of smoothie recipes on the web add yogurt or milk, you may not like the effects. Also greens have more than enough calcium by themselves.
Four ounces of Broccoli has more protein than four ounces of steak. Another way of looking at is per calorie broccoli has more nutrition than beef.
Here is what you do to make a Green Smoothie:
1. Cut the green leaf vegetables and (carrot if you add some) into blender size pieces and place them in the blender. Add ice if you want it colder, and a little water. Ice also helps greens blend smaller. Turn your blender on Puree or whatever is your highest speed and it can handle it. You may need to pre chop larger pieces into smaller sizes.
When you get the mixture right, it will be thick green sludge of pureed vegetable. Not really that appetizing yet, but it will make you drool in a couple of weeks I bet!
2. Add at least 1/2 banana. Now add your fruit. If it is a dry fruit like banana you will need to add more water. If it is apple or other wet fruit, you may not need to. All you want to do now is mix it together and make it fairly smooth. A few bits of fruit are won’t be as bad as a few bigger bits of vegetable.
3. Practice until you end up with between 24 to 32 ounces of Green Smoothie. When you do, you have the proportions right. You should drink all of it in 15 – 20 minutes. There is a lot of fiber to help you feel full longer.