Many friends and family members ask me about the green smoothie that I make. I decided to post an article to explain the recipe and why I use each ingredient.
First-things-first… You need a blender or mixer to make this bad boy. I personally have the Vitamix 5200… It rocks!
I suppose I should get the dang disclaimer out of the way… You know that you can choke drinking a thick shake… Right? hehe… Seriously though:
WARNING: Mixing random foods, supplements, and other concoctions can be dangerous. Allergies and other issues can easily crop up when you don’t know what you’re doing. The opinions, stories, and ideas presented here are my own and do not constitute a recommendation of or endorsement for any particular or general use. I strongly recommend doing your own research and evaluations, including knowing thyself! Especially if you are over the age of 40 or have high blood pressure, genetic heart problems or conditions, immune system disorders, or elevated cholesterol levels. If you choose to follow a specific diet or nutritional plan, you do so at your own risk. In addition, high-quality recipes and homeopathic panaceas requires patience, diligence, and above all else, using good products. Never drink or eat something that you know nothing about! Most important: listen to your stomach and body…
Let’s start by listing the ingredients, tell you what I do, and then list a few of the benefits of each potent item that I add. Also, remember to tailor this recipe to your taste and needs… Everyone has different wants and you should adjust and play with this smoothie until you find your perfect one. Most of all, enjoy the entire process… No shake or smoothie should taste like shit and be hard to put down. If you don’t dig what you make you will not stick with it. So, carefully craft your brew to not only give you maximum benefits, but also taste splendid!
2 cups Spinach (kale is also great, but doesn’t taste as good to me)
2+ cups Water (or coconut water, almond milk, etc.)
1 Tbsp. Hemp Seed Oil
2 cups Fruit (fresh or frozen)
2 Tbsp. Ground Flaxseed
1 Tbsp. Cinnamon (Ceylon)
2 Tbsp. Hemp Seeds (shelled)
1 Tsp. Fiber
1 Tbsp. Coconut Oil
3 Stevia Leaves (or drops of liquid)
1 Tbsp. Raw Honey
2(ish) cups Ice (1 cup should be enough if you used frozen fruit)
One of my tricks to having a true smooth smoothie is to blend it in stages. Many folks I know just pile in the ingredients (I’ve been known to do this), but I think it is best broken down like this:
1. Blend the spinach and liquids;
2. Add fruit and blend some more;
3. Add the remaining things and blend one last time.
Here is some information on the ingredients and why I choose to include them…
Vitamin C. Lots of it. Spinach is my favorite form of vitamin C! Popeye introduced me to spinach, and I truly believe it’s the miracle food. Along with vitamin C, spinach is also a great natural resource of vitamin K, vitamin A, manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium, fiber, vitamin B1, phosphorus, zinc, protein, choline, omega-3 fats, vitamin B3, selenium, and pantothenic acid. And, it has been proven to prevent some forms of cancer! Also, it provides glycoglycerolipids, which are known to protect your digestive tract. Like I said… It’s the miracle food!
Your smoothie won’t be drinkable unless you add a liquid. I use water for the simplicity, but you can add any number of nutritious liquids. Try different things out, and find one that tastes great and works for you.
Hemp Seed Oil
Hemp seed oil (not to be confused with hemp oil) is an aliment obtained by pressing the raw seeds of the hemp plant, scientifically called Cannabis Sativa (yes, pot). Hemp seeds contain protein, polyunsaturated fatty acids, omega 6, omega 3, and insoluble fiber. They are also a great source of vitamin E antioxidants (tocopherols), potassium, magnesium, iron, zinc, calcium, phosphorus, strontium, thorium, arsenic, and chromium. The flavor isn’t grand, but in small amounts it can go unnoticed. The benefits far outweigh the taste. Also, hemp seeds are proven to aid with your immunity and counteract aging. Not to mention helping to balance hormones! Good stuff!
Also, Omega 3 and 6 are hard to find as a vegetarian or vegan… This is a great way to get ’em!
I believe that hemp seeds are nutritionally superior to most other sources of protein and essential fatty acids.
Hemophiliac sidebar: Hemp oil is an anticoagulant, and it can have an anti-clotting effect on the blood. Nothing is perfect… Just saying.
Not only does fruit contain lots of goodies for your body and health, but they also sweeten the whole shake! Even though I see clear benefits from using fresh, raw, and ripe fruit, I prefer frozen fruit. It really helps to chill the smoothie, and it is easier to keep for longer. Here is a little somethin’ somethin’ about fruit. If you use fruit with big seeds, make sure you remove them.
There are several forms of Omega 3 & 6… Flaxseed is one. Checkout this article for another type. Along with Omegas, flaxseed also gives you a good source of fiber and can reduce hypertension. Remember to grind up your flaxseed before pouring it into the blender. If you buy it pre-ground, you can/should store it in the fridge or freezer to keep the healthy benefits for longer.
There are two primary types of cinnamon and each offers different benefits. I only use ceylon, not canela molida. This is mostly because of my bleeding disorder, but my research has also revealed the benefits of ceylon to be better (in my humble opinion). Read more about cinnamon here.
We already added hemp seed oil, but I like to double up on a good thing.
Fiber is good and you need it. Remember that not everyone can take psyllium. Some fiber alternatives include: flaxseed, glucomannan, methylcellulose, and inulin. This is an article that talks more about fiber.
Many benefits come from the coconut. Did you know that societies that have coconut in their daily diet are among the healthiest in the world? Also, it balances out your energy usage and helps with metabolism and burning fat! Coconut oil is also scientifically proven to lessen your chances of heart disease. All around good!
Secret Tip: Coconut oil liquifies above 75 degrees. So, use hot water to clean your tablespoon and the blender. Also, using a hot spoon makes it easy to carve out of the container.
Stevia rebaudiana is a plant that has been used for more than 1,500 years in South America by the Guaraní. They called it ka’a he’ê; which translates to sweet herb. Your smoothie will most likely be pretty hard to swallow without some form of sweetening… Try this on for size!
Raw honey, unlike pasteurized honey, promotes digestive health and is a powerful antioxidant that strengthens the immune system with anti-viral, anti-bacterial, and anti-fungal properties. It is believed to eliminate some allergies. Honey is also an excellent remedy for skin wounds and all types of infections. Need I say more?
There isn’t much to explain about this… Suffice it to say that a cold smoothie is more refreshing. If you add too much ice, it will turn out overly thick… If that happens, simply add water to dilute it.
Optionally, I often add protein. There are many forms and that is another whole article. However, if I’m being pure and true, I think that protein derived from hemp is the best bet. Make sure you try adding your own magical ingredients, and please share what you find in my comments below!
I should mention that I really dig the benefits of garlic, and eat a clove each day. That said, I NEVER add garlic to my smoothie, because it will wreck it! My preferred method of injestion, is to simply eat it. This is not always easy, and it’s certainly an acquired taste. Do what you like.
Note: If you call yourself vegan, than the honey should go. Veganism is a way of living which excludes all forms of exploitation and cruelty to the animal kingdom. Unfortunately (or, fortunately depending on how you think of it)… This includes honeybees. Also, some things on my list may not be gluten free. You need to figure that part out on your own.
Along the nutritional needs line, you might really enjoy this article: Nutrition in a Nutshell.
Most important (I can’t say it enough), live your life and experience things the way you like… This is merely a guideline… You must find your own path and walk it.
Please comment and let me know what you drink in your smoothie. Also, let me know if this kind of article is helpful and so on.
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