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30+ Flavorful Green Smoothie Recipes That You Can Make In Less Than 5 Mins!

30+ Flavorful Green Smoothie Recipes That You Can Make In Less Than 5 Mins!

Getting in those daily servings of green can sometimes be a pain – and sure, salads are a great option but when you think of the amount of calories you end up ingesting with salad dressing – well, leaf chomping suddenly doesn’t sound all that great! So how do you get that daily dose of greens in without actually having to go through endless plates of drab and tasteless salad? Simple, you drink it!

Green Smoothies

Traditionally smoothies used to be calorie-laden drinks with yogurt being the only good thing in them, the rest being artificial flavors and tons of sugar. Then came the concept of the healthy smoothie of yogurt with fruits. Now of course, the trend has changed with the concept of the green smoothie that incorporates all that is healthy; veggies, fruits and of course, all natural additives like nuts, seeds and herbs. [1].

If you are a green smoothie virgin, then the very concept will sounds alien and tasteless to you. That said, after a few hits and misses, you can make green smoothie recipes that are good to taste and very healthy to eat/drink as well. The advantage of green smoothies are many; they are nutrient-packed with ample fiber, low on calories, filling and hydrating and are easy to make, be it pocket-wise or kitchen wise. Here’s how you can make that perfect green smoothie [2].

    An infographic to basic green smoothie!
    • Use alkaline greens: 60 to 80 percent of your smoothie should be alkaline greens – start with mild tasting ones like cucumber, romaine and spinach and move on to more adventurous tastes like kale, fennel, collard greens as well as green herbs like cilantro, basil, parsley and coriander.
    • Use low GI fruit: Sugary fruits can give you a sugar rush early in the morning – in smoothies, keep your fruits flavorful and low GI. Think apples, pears, kiwi, citrus, strawberries and plums; and even bananas, mangoes, papaya and pineapple.
    • Add in some healthy organic supplements for taste and health: For fiber, think flax or chia seeds whilst for protein you can add in nuts like almonds, walnuts or brazil or seeds like pumpkin, sesame or sunflower. Various herbs and roots can also give you vitamin and mineral boosts – cacao for magnesium or maca root for Vitamin B, iron and calcium. To make a creamier but no less healthy smoothie add coconut meat or avocado. And in case you need to make it sweeter, think of dates or even stevia.

    Green Smoothie Recipes

    So now that you know the basics, here are some ideas how to make awesome green smoothies that are as good to taste, as they are for the health…

    The Greenest Smoothie Ever

      Think spinach, cucumber, jalepeño, mint, cilantro, coconut water, mango. Sounds yum and is one healthy smoothie.

      Microgreen Smoothie

        With kale, mango, microgreens (or alfalfa sprouts), hemp seeds, and almond milk, with some raspberries thrown in, this smoothie will not taste green at all.

        Grapefruit & Spinach Smoothie

        The cooling citrus, couple with mild-tasting spinach greens makes for an excellent smoothie, excellently spiced up with ginger and with the added fiber of flax seeds.

        Pomegranate Green

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          Coconut water, strawberries, spinach, and pomegranate, thickened with banana or Greek yogurt make this green smoothie an antioxidant superstar.

          Spinach & Kale Greenie

          This may sound a bit much but it calls for just a leaf of kale for the flavor and is made yummy with spinach, frozen yogurt and almond milk. The recipe is here.

          Cranberry Kick

            With kale, cranberries, oranges, bananas and water – how simple is it to make this awesome smoothie?

            Kale Up

              For a great fall smoothie that’s sweet and energizing, think of kale, pear, grapes, banana and cashew almond milk.

              Yummilicious

                Made with avocado, cinnamon, spinach, banana and almond milk, this is one smoothie that simply does not taste like one.

                Green Warrior Smoothie

                This one is for the algae lovers, and the serious vegetarians only. With algae oil, virgin coconut oil, grapefruit, kale, celery and a host of other ingredients – this is one complicated and nutritionally dense smoothie indeed.

                Go Vegan All The Way

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                  This vegan smoothie is made from fresh spinach leaves, frozen mango chunks, banana, coconut milk, and a splash of orange juice.

                  Raw Mango Yumminess

                  A raw mango coupled with frozen banana and kale make for the perfect yummy green smoothie, complemented by chia and pumpkin seeds.

                  Ginger Pear Green Smoothie

                    Kale, pear, banana, ginger and citrus flavor kombucha give this smoothie a probiotic twist.

                    3-Layers Spinach Smoothie

                      Spinach, mango, strawberry and honey give this green smoothie a sweet pick-me-up flavor.

                      Strawberry Kiwi Kicker

                      Kiwi, strawberries, pineapple, spinach and a twist of lemon along with coconut water go into making this a simple and sweet smoothie, suited to beginners too.

                      Green is for Pistachios too!

                        Fresh mint, avocado, pistachios, and protein powder go into this slightly heavy but very fulfilling green smoothie.

                        Green “Slime”

                        Don’t go by its name! With spinach, frozen strawberries and the goodness of honey, this green gunk will be popular with the kids too.

                        Pineapple Whiz

                        Pineapples, grapes, spinach and oranges. Sounds good doesn’t it? Well, this smoothie tastes even better!

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                        Green PB&J Smothie

                        Yogurt, banana, spinach and PB aka peanut butter make this smoothie one awesome one indeed.

                        Coconutty Kale Smoothie

                          Spice up bland kale with tropical flavors of peach, banana, ginger, honey and coconut water for a healthy and delicious smoothie.

                          Simple Beginner Smoothie

                          Marry celery, banana, cucumber and pineapple for a simple and fulfilling smoothie that’s easy on the tongue.

                          A Smooth Mojito

                          Spinach, mint, lime, lemon, oranges and banana make this a yummy, filling and a healthy smoothie indeed.

                          Smoothie Bowl

                          If you want to eat your smoothie than drinking it then go for this green option with spinach, banana, dates, almond butter, and wheat grass powder.

                          Go Green

                          Kale and green grapes, you cannot get more green than this pleasing smoothie that’s as great as it is simple and healthy.

                          Vanilla Twist

                            Spinach married with honey, banana, lime juice, and vanilla make this green smoothie a super flavorful one.

                            Multi-Ingredient Detox Smoothie

                            How does pineapple juice, spinach, pear, apple, avocado, and broccoli florets sound? Healthy and surprisingly tasty too, in this smoothie that truly detoxifies and energizes you.

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                            Berry It Up

                              Frozen spinach, peanut butter, flax seed meal, mixed berries and banana go into this sweet, creamy smoothie that really fills you up.

                              Matcha Green Smoothie Bowl

                              For this green smoothie, you can use spinach, chard, or beet greens and then flavor up with matcha, mint, vanilla, protein powder and maple syrup.

                              Chocolate, Mint and Green Smoothie?

                                Avocado, baby spinach, mint and vanilla whey protein go into making this decadent smoothie, that might as well be dessert!

                                Brekkie in a Glass

                                Too tired to eat breakfast? Drink it up in this smoothie that combines oats, aloe vera juice, baby spinach and kale, cucumber, banana, and so much more… Can’t say no to this all-in-one green smoothie.

                                Peachy Kick Start

                                  Want to lose weight with a meal that’s green and in a glass? Well this peachy smoothie with Swiss chard, coconut water, cayenne pepper and more is perfect for that.

                                  We hope you enjoy these recipes – and have fun drinking them to be at your healthiest!

                                  Reference

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                                  Rima Pundir

                                  Health, Wellness & Productivity Writer

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                                  Last Updated on August 15, 2018

                                  7 Amazing Things That Will Happen When You Do Plank Every Day

                                  7 Amazing Things That Will Happen When You Do Plank Every Day

                                  Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

                                  Video Summary

                                  Why is it important to train up our core strength?

                                  There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

                                  This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

                                  Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

                                  In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

                                  One Exercise, multiple benefits

                                  There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

                                  By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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                                  When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

                                  Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

                                  In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

                                  What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

                                  What will happen when you start doing planks every day

                                    1. You’ll improve core definition and performance: 

                                    Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

                                    • Transverse abdominis: increased ability to lift heavier weights.
                                    • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
                                    • Oblique muscles: improved capacity for stable side-bending and waist-twisting
                                    • Glutes: a supported back and a strong, shapely booty.

                                    2. You’ll decrease your risk of injury in the back and spinal column

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                                      Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

                                      Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

                                      3. You’ll experience an increased boost to your overall metabolism

                                        Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

                                        4. You’ll significantly improve your posture

                                          Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

                                          A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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                                          A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

                                          On top of everything, someone with good posture looks better, healthier, and more confident.

                                          5. You’ll improve overall balance

                                            Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

                                            6. You’ll become more flexible than ever before

                                              Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                                              7. You’ll witness mental benefits

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                                                Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                                                How to hold a plank position

                                                1. Get into pushup position on the floor.
                                                2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                                                3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                                                4. Your head is relaxed and you should be looking at the floor.
                                                5. Hold the position for as long as you can.
                                                6. Remember to breathe. Inhale and exhale slowly and steadily.
                                                7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                                                Watch the video if you have any doubt!

                                                Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                                                  How to improve your plank time gradually

                                                  1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                                                  2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                                                  3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                                                  Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                                                  Who Should Be Cautious Doing The Plank?

                                                  You need to be cautious doing Planking exercises if any of these risks apply to you:

                                                  • Prolapse
                                                  • After prolapse surgery
                                                  • Pelvic pain conditions
                                                  • Weak or poorly functioning pelvic floor muscles
                                                  • Previous childbirth
                                                  • Overweight

                                                  Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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