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How to Make a Green Smoothie

The only green smoothie template you’ll need to make any green smoothie your kids want!

Last year my mom got me a Blendtec.  It came with one caveat though.  I had to use it everyday for 30 days or else she would take it back!  She and my dad had purchased a Blendtec for themselves and had been making green smoothies for a few months before this and were really excited about the way they were feeling.  They wanted all of their children to join in the green smoothie madness!  At the time, I must admit I was not really into smoothies.  I think my hold up was that the majority of my experiences with smoothies were from places like Jamba Juice.

When I was in highschool, a lot of my friends worked there and were really into smoothies.  I always felt like they were packed full of calories and sugar and so I would take a few sips and then be done with it.  What I didn’t realize is that smoothies are actually really healthy for you when you customize them and make them at home.  It is a great way to get a lot of nutrition in one sitting.  I’m always surprised at how many more fruits and vegetables we eat when we are drinking smoothies regularly.  Back to the Blendtec.  I decided to take the challenge and used my Blendtec every single day for 30 days!  These days there is almost not a day that goes by that I don’t use it.  There is a counter on the front that tells you how many blends you have.  This was my blend number today:

Out of the 365 days that I have had the Blendtec, I have used it almost everyday!  (Sometimes I use it twice a day, so that may have made up for the times I didn’t – ha)  The great thing about a smoothie is that they are really hard to mess up.  With that being said, it is also nice to use a recipe so that you know it will turn out delicious.  We have made A LOT of smoothies – of every variety.  In fact, Amy has made so many smoothies that she even wrote a book about it.  201 Smoothies and Juices for Kids.  That is a lot of smoothies.  I decided that instead of just giving out some great recipes (which I will do that also) I would give out a template so that you can always make your own great smoothie with whatever you have on hand!  What is that old saying?  ‘Give a man a fish and he eats for a day; Teach a man to fish and he eats for a lifetime.’  We want you to be able to drink smoothies for a lifetime!  This is our template that has worked for us time and time again.  If you want to print it here is a link to a pdf.   You can print, laminate and stick in on your fridge!

With this template you can make almost any variety of smoothie your heart can imagine and your taste buds can handle.  When you follow this template, it will make enough to feed about 4 people – depending on how big or little the people are.  My girls usually will drink about 4-6 ounces each and my husband and I will drink about 10-16 ounces each.  These are some of our favorite recipes (green and non-green) from our site:

Green Smoothie Tips and Tricks

  • If you are just starting making green smoothies, don’t worry about increasing your proportion of fruit to greens until you get used to the flavor.
  • Spinach and Swiss Chard are the most mild tasting greens.  Baby Kale is more mild than mature kale.
  • Bananas are a natural sweetener – the more banana you add the sweeter your smoothie will be.
  • Cinnamon and Ginger give your smoothie a ‘warm’ flavor
  • Dark berries hide the green color if your kids have a problem with it at first

If you want a HUGE inventory of recipes, make sure you check out our book:

Here are a couple of other good recipes for you to try.

How to Make a Green Smoothie

Peaches and Cream Green Smoothie

  • 3-4 handfuls of greens
  • 2 cups almond milk
  • 2 cups frozen peaches
  • 1 frozen banana
  • 1 Tbsp chia seeds
  • 1 scoop vanilla protein powder
Blend together until smooth and creamy.

Pineapple Dream Green Smoothie

  • 3-4 handfuls Spinach
  • 1 cup frozen pineapple
  • 1 cup frozen grapes
  • 1 frozen banana
  • 2 cups coconut water or milk
  • Juice of 1 lime
Blend together until smooth and creamy.

Choco-Peanut Butter Green Smoothie

  • 2 handfuls spinach
  • 2 handfuls baby kale
  • 2 cups chocolate soy milk
  • 1 1/2 frozen bananas
  • 2 Tbsp All-Natural Peanut Butter
  • Ice
Blend together until smooth and creamy.        
Yum


39 Comments

Tia

I also always add rolled oats for the fiber and protein as well as greek yogurt for the low calorie protein.

Reply
Gina F

Thanks! I’ve discovered my 3 year old loves green smoothies. Do you know if you can use frozen spinach or cooked and cooled greens? It’s hard for me to have fresh greens on hand especially during the winter, but I wondered if I froze small servings to throw in. I’m just not sure if it is food safe or would taste weird. Thanks!

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Sabrina

My Blendtec is hands down my favorite appliance. It’s truly an amazing machine. I’ve owned mine for almost 2 years and used it over 1,000 times. Thanks for the tips on green smoothies. I have made many in my day, but there are a few things on here I hadn’t thought of. I am always interested in new combos to keep things exciting.

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Yum! Green smoothies were my daily breakfast for years. Maybe it’s time to dust off the Blendtec and buzz one up again!

I really love your website and blog, by the way. So many healthy, creative snacks! My son is almost two, and we’ve enjoyed your recipes very much, especially the “cheesy spinach bites.”

I’ve been blogging pictures and recipes of real food for little ones on my blog, Kid Can Eat! if you feel like looking. :)

Keep up the good work!

Reply
Robyn

Cannot wait to try with my kiddos! Do these have a banana flavor, and if so, what is another creamy option?

Thanks.

Reply

It really depends on what else you put in your smoothie. Banana does have a strong flavor, but a lot of times when combined with other fruits it is very subtle and not distinct banana – just more sweet. If you absolutely hate banana, try avocado for your creamy option.

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Pineapple is a great fruit to add some natural sweet flavors into any veggie smoothie. My mom used to add it to this mix of spinach, broccoli and celery when I was a kid and I used to just drink it up because of the pineapple. One question for you: to drain or not to drain? My mom kept always all the fibers and everything, but as an adult I now prefer to filter all the solids.

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KAREN

This may sound like a dumb question to you Green Smoothie regulars, but I’m a newbie, in your template, am I to use all the ingredients in each section or choose one from each?

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Karen – Not a stupid question at all! Typically you would just choose one of the items from the section, except for the fruit section. Once you have started making them for a while you can mix it up. You could add a few different greens, 2 different healthy fats, etc. Hope this helps and good luck!

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Cristina

Can someone please tell me how not to make smoothies so thick? I just have a regular blender. Where can I buy a blendtec and how much does it cost? I usually put a cup of skim milk or unsweetened vanilla almond milk, a cup and a half of frozen chopped kale or Swiss chard or fresh kale/spinach/Swiss chard
mix, a scoop of greens powder, a teaspoon of spiralina, a scoop of whey vanilla protein powder, three tablespoons ground flax seed, two hemp and chia, 1 banana, 1/2 cup frozen berries and peaches or frozen pineapple fruit mix/mango, 1 cup coconut water. Thanks!

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May

I have a family member who is allergic to both bananas and avocados. Any ideas for substitutions for these? If I just omit them, what will that do to the smoothie?

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It will be just fine. Bananas and avocado just make it a little thicker, and sweeter. I make them all the time without either of those and they are delicious. I have found that frozen mango makes a smoothie thick and sweet, so you might want to try that!

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Natalie

1. When adding things like kale, bok choy or Swiss chard to the smoothie, do you put it all in or do you get rid of the stemy parts?
2. I don’t care for avocados, can you actually taste them in the smoothie?

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1. I add all of it. I have a Blendtec and it blends things really fine. If you don’t have a high powered blender, I would suggest getting rid of the stemy parts…..or purchasing a high powered blender if you are going to be making a lot of smoothies :) 2. No, you can’t taste them at all depending on what you add. If you any sweet fruit, I can never taste them.

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Amber

Have been wondering for quite some time what the best way is to put apples in a smoothie? I always found they made my poor smoothie really grainy, even when I removed the skin.
I thought perhaps grating the apple might help? Or is it better to give it a quick blast in the microwave before pureeing or even make my own apple sauce? Then I thought perhaps instead of all this cooking (which destroys nutrients) I could freeze them – would that work? What have you found works best for apples?

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We do cut them up pretty small, and then with a little water, cook them down (in the microwave). Then, you can chill it till you are ready to make your smoothie.
Or, try applesauce, made from only apples (no sugar!)

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Taylor Kirby

I’ve been wondering how I could add peanut butter to a smoothie, but I never could figure out how I could make it work, and I don’t know what else I could put in it (I like my smoothies creamy with chunks of some sort of fruit in it).

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Nancy

Do u have to make so much at a time? It’s just for me can u keep it in the frig for the next day? I have a magic bullet I think it will work to mix it. Thank you

Reply
lois

I enjoy green smoothies and now keep ripe peeled bananas I haven’t had time to eat in the freezer ready to add for the cold ingredient. NO more wasting food!

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Hi Tina, You can actually purchase protein powder at a number of locations. You just want to be sure that it is coming from a reputable company such as those brands found in Whole Foods. For a number of years I have been using Juice Plus Complete. For many reasons it is my favorite, one important reason is that it mixes very well, in the simplest of ways. I will sometimes just toss some powder in a shaker bottle with almond milk post runs or during my kids running events. –some powders can be chalky and forms chunks when not mixed in a blender. Here is a link where you can find my favorite! http://realfood.juiceplus.com/content/JuicePlus/en.html#.VQJc8hDF9uo

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