Today I want to say goodbye to September and Green Smoothie Month by giving you a smoothie recipe that’s so simple you can make it in seconds.
Whenever you make a smoothie, there are a few things you have to balance. On one hand, there’s nothing better than the light, refreshing quality of a smoothie that achieves maximum tastiness and nutrition with only a few ingredients.
On the other hand, sometimes you want a smoothie that’s going to keep you satisfied and ward off hunger for several hours.
So, right now I want to give you some tips for…
Making Green Smoothies Heartier
There are some great ingredients you can add to smoothies to make them more satisfying. I recommend these additions whenever you’re especially hungry.
They’re also ideal to include if you tend to experience pronounced blood sugar spikes and dips—the added fats and proteins in avocados, nuts, and seeds help stabilize blood sugar levels.
When making any smoothie, after putting the water in the blender, add one of the following:
- 1/2 avocado
- 2 tablespoons almond butter
- 3 tablespoons chia or hemp seeds, or a combination
- 3 tablespoons nuts (such as almonds, walnuts, or Brazil nuts), soaked overnight, drained, and rinsed
- 3 tablespoons seeds (such as sunflower, sesame, pumpkin seeds, or a combination), soaked overnight, drained, and rinsed
1. With any of these additions, add an extra 1/2 cup of water so the smoothie isn’t too thick.
2. You can mix and match these additions. For example, you could use 2 tablespoons soaked pumpkin seeds plus 1 tablespoon hemp seeds. (For best texture, don’t exceed 3 tablespoons total nuts/seeds in a recipe.)
3. If using chia or hemp seeds, you can choose between adding them as-is, soaking them overnight, or grinding them. If you don’t have a very powerful blender, soaking or grinding these seeds can make for a smoother texture.
4. The lightest of these additions is avocado. (For a lower-sugar smoothie, you can replace 1 piece of fruit in any smoothie recipe with 1/2 avocado.)
5. You can add 1 to 3 tablespoons of ground flax seeds to any smoothie, either instead of other nuts/seeds or in addition.
Okay, so now that you know how to make smoothies heartier while still keeping them healthy, I want to share one of the lightest smoothies. It’s also super fast to prepare.
This seems like the perfect time for the recipe I’m about to give you because in the next few weeks we’ll be entering the height of kiwi season. Yum!
Apple-Kiwi Green Smoothie
Yield: 3 cups, 2 servings
Thanks to kiwi, this is a refreshing, low-sugar smoothie. Kiwi is packed with vitamins and minerals and provides more Vitamin C per ounce than most other fruits, including oranges.
- 1 cup water, or 1 cup ice plus 1/2 cup water
- 1 apple, unpeeled and chopped
- 2 peeled and chopped kiwi fruit
- 4 cups stemmed and chopped greens, lightly packed
- 3 tablespoons hemp seeds (optional)
Put all the ingredients in a blender and process on high speed until smooth.
And now, it’s nearly time to say goodbye to Green Smoothie Month. But if you’re not feeling ready for it to be over and would like lots more smoothie recipes, check out my new booklet Green Smoothies: The Easy Way to Get Your Greens.