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A Week of Green Smoothies

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Eating leafy green vegetables provides many health benefits without adding loads of calories. Approximately 2 cups of leafy greens is only about 20 calories.

Kale is jam-packed with vitamin C, which research shows is associated with reduced wrinkles and skin dryness.1 Consuming the vitamin C found naturally in leafy green vegetables and many fruits can also boost your immune system.2

Calcium is needed for increasing and maintaining bone strength. The calcium in many leafy greens is more bioavailable than the calcium in milk, making these vegetables a great choice. Additionally, leafy greens contain vitamin K, which also helps keep your bones strong.

Gram for gram, leafy greens such as spinach, kale and chard contain more potassium than bananas, the potassium “poster child.” Increased dietary potassium can help protect your heart and reduce your blood pressure.3

Leafy green vegetables are also an abundant source of folate. This essential vitamin is crucial in neural functions. Folate may also reduce the risk of depression and dementia and improve cognitive functioning.4

In addition to the many vitamins and minerals in leafy greens, these dark vegetables also contain fiber. Fiber helps keep your blood sugar level in the desired range and also keeps you feeling full longer, which will help you avoid unnecessary snacking.5

Blendtec's Garden Green Giant

Blendtec’s Garden Green Giant Juice

Now that you know many of the health benefits to leafy greens, you may be wondering how to increase these nutritious vegetables in your diet. A great way to start is with smoothies, especially if you’re not yet a fan of eating leafy greens in savory dishes or salads. We’ve prepared a whole week of green smoothies so you can dive right into a healthier diet. Following the menu below will guide you through the different types of greens and flavor combinations. And while the menu keeps your shopping list to a minimum, it maximizes flavor.

Here is what you’ll need for a full week of green smoothies:

  • 12 c spinach
  • 4 c kale
  • 5 stalks celery
  • 3 oz avocado
  • 5 bananas
  • 3 oranges
  • 2 apples
  • 4 c frozen fruit
  • Water and ice

A Week of Green Smoothies

Once you’ve tried the green smoothies above, get adventurous by experimenting with different combinations of ingredients. Also, check out Blendtec’s other delicious green smoothie recipes.Add ingredients to FourSide jar or WildSide jar in order listed and secure lid. Select “Whole Juice.” Each smoothie recipe produces 2 servings.

References:

  1. Cosgrove MC, Franco OH, Granger SP, Murray PG, Mayes AE. Dietary nutrient intakes and skin-aging appearance among middle-aged American women. Am J Clin Nutr. 2007; 86:1225–1231.
  2. Fashner J, Ericson K, Werner S. Treatment of the common cold in children and adults. Am Fam Physician. 2012; 15; 86(2):153–9.
  3. Kohlenberg-Mueller K, Raschka L. Calcium balance in young adults on a vegan and lactovegetarian diet. J Bone Miner Metab. 2003; 21:28–33.
  4. Haddy FJ, Vanhoutte PM, Feletou M. Role of potassium in regulating blood flow and blood pressure. Am J Physiol Regul Integr Comp Physiol. 2006; 290:R546-R552.
  5. Mischoulon D, Raab MF. The role of folate in depression and dementia. J Clin Psychiatry. 2007; 68[suppl 10]:28–33.
  6. Slavin JL. Position of the American Dietetic Association: Health implications of dietary fiber. J Am Diet Assoc. 2008; 108:1716–1731.

36 thoughts on “A Week of Green Smoothies

  1. Ashley

    I’m gonna start this challenge tomorrow and just want to make sure that this is for one smoothie a day, right? These are meal replacements aren’t they? Looking forward to doing this challenge! Thanks!

    Reply
  2. Melissa Hamilton

    On day two it just says 1 orange, but then on day 5 and 7 it says 1 orange peeled and halfed? Does that mean on day 2 I put the whole orange in the smoothie rind and all?

    Reply
    1. Holly Michaels Post author

      Massimo,

      The ingredients where the whole fruit/vegetable is included do not need the weight measurements. Where recipe calls for 1 cups of spinach, use 40 grams (80 grams for 2 cups, 120 grams for 3 cups). Where the recipe calls for 1 cup mixed frozen fruit, use 126 grams (252 grams for 2 cups). Where the recipe calls for 1 cup kale, use 28 grams of kale. Also, 1.5 ounces of avocado equals 42 grams. Use 240 ml for 1 cup of water, 480 ml for 2 cups of water, and 720 ml for 3 cups of water. Good luck!

      Reply
    1. Holly Michaels Post author

      Melinda,

      I recommend selecting the “Whole Juice” cycle for these smoothies. With all the whole fruits and vegetables a better product is resulted from the “whole Juice” cycle which blends for 10 more seconds than the “Smoothie” cycle.

      Reply
  3. Ashlee

    I am going to be doing this challenge next week and wanted to make sure I understood correctly. It says at the end that each smoothie creates 2 servings. Should I be substituting a smoothie for 2 meals and then eat 1 healthy meal each day or is this more like a juice cleanse where all I have is the smoothie? Looking forward to trying this.

    Thanks!

    Reply
    1. Holly Michaels Post author

      Ashlee,
      This is not a juice cleanse but is meant to replace one meal of the day with a green smoothie. One batch makes 2 servings, so if you only need one serving, use half of the ingredients listed in the recipe. Good luck!

      Reply
  4. Angela Josephine

    I have been making these every morning for 2 weeks and they are great! Today I made a recipe, poured it in a glass and stuffed it in the freezer to keep it cold as I was hoping to have it after exercising. It was in for about 1 1/2 hrs. and had frozen. I put it in the fridge as I hoped it would soften while I showered and wow! When I came back to it 30-40 minutes later it was the perfect frozen treat… am eating it with a spoon right now and it is SO refreshing! What a happy accident! I might have to always have them this way now – especially come summer!

    Reply
  5. garyb009

    I was wondering how long a green smoothie lasts? Can I save one serving for latter in the day as long as I keep it in a sealed, refrigerated container? Do you loose vitamins and minerals in the drink if it is not consumed right away? Thanks for your advice in advance!

    Reply
    1. Holly Michaels Post author

      Hello Gary. A smoothie will stay good for 24 hours if kept in a sealed container in the refrigerator. Vitamin and mineral loss occurs more over time. For example, if you consume the smoothie 3 hours after preparation the loss will be less than if you consume it 24 hours after preparation. Minimal nutrient loss occurs in 24 hours, which is why it keeps for 24 hours.

      Reply
  6. Donna

    How many calories, carbs, sugar are in each drink? Also, does it matter what frozen fruit is used? Can you suggest a good combination?

    Reply
  7. Jill Morales-Ratner

    Hi-first, as a diabetic, these sound amazing, but how many carbs can I count for these? Also-what can I substitute for Avocado, as I am allergic?

    Reply
  8. Donna

    Can you use protein powder or almond milk with these smoothies? How many calories, carbs, sugar, etc, are in the smoothies? Which frozen fruits should be mixed together for the best flavor?

    Reply
  9. Angel

    Hello – I am still saving up for a Blendtec. Can I use my regular blender (maybe leave it blending longer?) until I get my Blendtec? If yes, how long and on what setting? I am sure these kind of blends would probably stress out the motor but my blender is practically unused so it’s still kinda new even though it’s years in age.

    Also – since each day makes 2 servings, I was thinking of having 1 in the morning and at night with 2 small meals in between (you know the old have 4 small meals a day rule?) – is this OK?

    Please advise. Thanks a million!!!!

    Angel

    Reply
    1. Holly Michaels Post author

      Hello Angel,

      Thank you for your comment. The blends run for 40 seconds on the Smoothie cycle of the Blendtec. You may want to blend for a longer time if you are not using a powerful blender to get the desired smooth consistency. Also, having one serving in the morning and one in the evening is a great way to get fruits and vegetables into your diet. I recommend having adequate protein in the other two meals because these smoothies are not high in protein. Best of luck to you!

      Reply
    2. mrsdmk

      Angel..did you get your Blendtec yet? Ive been saving for one too..hopefully i can get one in the next few week. just curious…..yea Blendtec! I dont know what it is but i dont want a Vitamix, and i considered a Ninja for a few minutes, but nothing is like a Blendtec. I have a perfectly ok oster blender but I want to upgrade.

      Reply
  10. Matthew

    Nice recipes, Thanks! I’m lucky, because I’m a huge fan of raw kale, and I eat a big salad of the leafy parts every day, but hated wasting the center stalks. I used to cook with them when making stews, but I found they subtracted from rather than adding to the flavor. Then I got the idea to freeze then and put them in my smoothies. I’m shocked and delighted to report that it adds a great texture, and so long as there’s plenty of fruit and banana, it’s still tastes more delicious than “healthy,” even though there is a ton of great fiber in kale stalks. Also: I find that by cutting up and freezing the banana and/or fruit/berries, I need no ice, and the texture is amazing.

    Reply
  11. Latisha Tolbert

    Hi. I’m going to start the smoothies tomorrow. Would it be ok to add protein powder or a protein shake to the ingredients??

    Reply
    1. Holly Michaels Post author

      Hello Latisha! Adding protein powder is a great way to get extra protein in your smoothie. You can also try adding Greek yogurt, milk, or nuts to get protein in your green smoothie. Best of luck to you!

      Reply
  12. Sheri

    Hi,

    I can’t seem to eat Banana’s. What is a good substiture for fresh Banana in recipes. Please let me know if the replacement should be fresh or frozen.

    Reply
    1. Nathan Hirst

      Great question!

      In addition to banana flavor, bananas are generally added to smoothies to give it a nice creamy texture. In order to give your smoothie that creamy feel you can substitute banana with avocado or raw cashews. These will not add the banana flavor, but they will give your smoothie a nice creamy texture with minimal change to the flavor.

      Reply

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