Mindful Monday: 5 Steps for Making the Perfect Green Smoothie
With spring only days away and the weather slowly starting to warm up, we’ve begun daydreaming about all the delicious fruits and veggies coming with the warm weather. There’s no better way to enjoy them than in a creamy, tangy, and sweet green smoothie.
Green smoothies take the best of both worlds by combing both fruits and vegetables into on satisfying, nutrient-packed drink that makes the perfect snack or meal on-the-go. Read on to find out how to blend up the perfect green smoothie.
1. Get the Ratios Right
Set your smoothie up for success by blending together the right fruit to veggie to liquid ratio. An easy formula is:
- 1 cup of greens such as kale, spinach, Swiss chard, or collard greens
- 1-2 cups of your favorite fruit (nearly any combination works well, but some of our favorites are banana and strawberry, pineapple and mango, and blueberry and cherry)
- 1 to 1-1/2 cups of liquid such as milk or dairy-free milk or water
2. Supercharge It
You’ll get a big dose of nutrients from the fruits and veggies you add, but you’ll need to add some protein and/or fat to ensure it keeps you full until your next meal. Some of our favorite, most satisfying options are:
- 1 serving of protein powder
- 1 Tbsp chia or flax seeds
- 2 Tbsp peanut butter or another nut butter
- 1/4 of an avocado
- 1/4 cup silken tofu
- 1/4 cup coconut
3. Blend in Stages
Slow and steady wins the race when it comes to blending smoothies. Throw all your ingredients in at once, and you may find you end up with big chunks of fruit and flecks of greens, regardless of how long you blend. Instead, work in stages by first blending together you liquid and greens. Then add the fruit in two stages to ensure a creamy drink.
4. Skip the Ice
If you like your smoothie to be extra frosty, use frozen fruit. It will ensure a creamy, chilly drink that won’t be watered down as it may be if you were to use ice. What’s more, freezing ripe fruit, such as those extra-brown bananas on your counter, is a great way not to waste it.
5. Plan Ahead for Grab-and-Go Meals
If you know you’re always in a rush in the morning, you can save yourself some time by making your green smoothie the night before. Just blend as usual, seal it in an air-tight container, and store it in your fridge for up to 2 days. You can also store the smoothies in smaller portions for after-school snacks for your Military Kids.