Green Smoothies

People ask me all the time what we put in our smoothies.  We don't eat them every day, but we do eat them several times a week.  Green smoothies are smoothies with added vegetables (preferably green) to help reach the recommended servings of veggies a day!  They don't always turn out to be actually green, but we still call them green smoothies because we put our greens in them.  My kids aren't usually very willing to eat leafy greens, so this is an excellent way to get them to guzzle it down!

Ideally, you want to get to a recipe of 1/3 liquid, 1/3 fruits, and 1/3 veggies.

Here are some things we have tried and liked.

Veggies:

Kale,  spinach, rainbow chard, bok choy,

Fruit: 

Fresh or frozen bananas, strawberries, raspberries, blueberries, peaches, and mixes like a tropical or berry mix

Liquid:

Water, Almond milk, rice milk, 100% juice (only if you are a beginner and trying to phase into these)

Optional:

Ice

Yogurt, Greek yogurt, or kefir (you can use plain or flavored, depending on taste)

flaxseed (I've used ground and the actual seed--depends on what your blender can handle, or what you have on hand)

chia seeds

Protein powder: we have tried Hemp protein that is also high in fiber, but it has a strong taste.  We bought and love a vegan powder made from pea protein and brown rice protein, and sweetened with Stevia.  There are many different brands, just look for ones that have nothing artificial.

Here is a recipe you might try:

~ 1 1/2 cups water

~ 2 T. flaxseed

~ 1 cup vanilla or strawberry yogurt, or kefir (drinkable yogurt found in the specialty aisle at many grocery stores--has lots of live cultures, and very yummy!)

~ 2 1/2 cups fresh or frozen spinach

Blend ingredients until smooth

Add:

~ 1 banana

~ 1 cup frozen strawberries (usually around 4 large strawberries)

~ 1/2 cup ice (as needed, or desired)

I never sweeten my smoothies, but if you do, try stevia.  It is all natural, and no calories.

*Note if you don't have a large blender like I do, then you can halve the recipe.

As you get better, you can start to play around with your recipes.  If you have one you love, feel free to leave a comment!

Green Buzz Smoothie

Kiwi Smoothie

Chocolate Avocado Pudding

Groovy Green Smoothie

Takes: 5 minutes

Servings 2

Ingredients

1 banana, cut in chunks

1 cup grapes

1 (6 ounce) tub vanilla yogurt

1/2 apple, cored and chopped

1 1/2 cups fresh spinach leaves

Directions

1. Place the banana, grapes, yogurt, apple and spinach into a blender. Cover, and blend until smooth, stopping frequently to push down anything stuck to the sides. Pour into glasses and serve.

Banana-Raspberry Bread

yield: Makes 8 servings

Healthy bonus: Manganese from fruit; antioxidants and fiber from berries; selenium from egg

ingredients

Vegetable-oil cooking spray

2 cups all-purpose flour or GF flour

3/4 cup sugar

2 tsp baking powder

1/2 tsp baking soda

1/2 tsp salt

4 large ripe or overripe bananas, mashed

1/4 cup milk of choice

1 large egg

1 tsp pure vanilla extract

1 cup fresh or frozen raspberries

preparation

Heat oven to 350°F. Coat an 8" loaf pan with cooking spray. In a bowl, combine flour, sugar, baking powder, baking soda, and salt; whisk to blend. Make a well in center; set aside. In a bowl, combine bananas, milk, egg, and vanilla; fold in raspberries. Pour batter into center of dry ingredients; fold together until combined. Do not overmix. Pour batter into pan; bake 1 hour or until a toothpick inserted in the center comes out clean. Cool in pan on a wire rack for 10 minutes. Remove from pan; cool completely. Slice before wrapping individually.

Chocolate-Dipped Frozen Banana Bites

yield: Makes about 36

active time: 45 minutes

total time: 3 hours 45 minutes (includes freezing time)

Use your favorite nuts, candies, or cookies to coat the bananas.

ingredients

2 cups bittersweet chocolate chips

2 tablespoons canola oil

Assorted toppings for coating bananas (such as crushed chocolate sandwich cookies, toffee bits, chopped Butterfinger candy bars, chopped salted peanuts, or toasted shredded sweetened coconut)

3 ripe bananas, peeled, cut into 1/2-inch-thick slices

preparation

Stir chocolate and oil in heavy small saucepan over low heat just until smooth. Let stand 15 minutes to cool.

Place each topping in separate shallow dish. Line baking sheet with foil. Arrange banana slices on foil. Using fingers, dip 1 banana slice in chocolate, coating completely. Shake off excess chocolate. Drop dipped banana in 1 topping. Using clean hand, sprinkle more topping over banana to coat; transfer to foil-lined sheet. Repeat with remaining bananas, chocolate, and toppings. Freeze until firm, about 3 hours, then serve.

Banana Frittata

Makes: 6 servings

Takes: 20 minutes

Ingredients

1 cup all-purpose flour (you can try 1/2 whole wheat and 1/2 regular)

pinch sea salt

1 tablespoon flax or chia seeds

2 tablespoons sugar (or stevia)

2 tablespoons brown sugar

1/4 teaspoon cinnamon

1 teaspoon vanilla

1/2 cup milk (can sub any type of milk here: I would use almond)

4 eggs

4 large bananas, sliced, chopped or pureed

coconut or olive for cooking

Directions

1. In a bowl, combine the first 5 ingredients. Combine the milk and vanilla and gradually pour into the dry mixture, stirring constantly, until a smooth batter is formed. Add the eggs, one at time, stirring well each addition. Fold in bananas.
2. Heat oil in a nine inch non-stick skillet over medium heat. Pour the mixture in by spoonfuls, spreading the mixture evenly across the pan. When the bottom has turned a golden brown turn the frittata and cook over low heat until golden brown on the other side. Serve warm. 

Banana Bread

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Healthy Green Coconut Smoothie

Banana Crunch Muffins