Green Smoothie Formula

Is Your Green Smoothie A Complete Meal?

A smoothie, if made properly, can be a complete meal that is nutrient dense and very healthy. Ensuring that it contains healthy fats and proteins means that it will keep you satiated and keep your blood sugar levels more stable. If you are having digestive issues, it can be an excellent way to get your meals without irritating your digestive system.

Serves 1-2
Prep time: 5 minutes

What you need:

The Liquids


1-2 cups

Nut milk, soy milk, coconut milk or any other non-dairy milk
Coconut water
Green tea (room temperature or cold)
Herbal tea
Pure filtered water

The Greens


 1-2 handfuls (leafy greens)

Leafy greens: spinach, kale, romaine lettuce, Swiss chard, collards, beet greens.
Cucumber (1/2)
Celery (1-2 stalk)
Frozen cauliflower (1/2 cup to 1 cup)
Greens powder (1 scoop)
The natural sweeteners
½ to 1 cup fruit
Fruits: apple, banana, berries, kiwi, mango, pear, peach, pineapple
Dates (1 -2 )
Dried apricot (1-2)
The proteins
2-3 tbsp.
1-2 scoops
Hemp seeds (2-3 tbsp.)
Almond Butter or other nut butter (2 tbsp.)
Protein powder
The healthy fats


 1-2 tbsp.

Seeds or seed oil (flax, chia, hemp, coconut)
1/4 avocado
Nut butter (almond, cashew, tahini, etc.)
Seeds and nuts also add protein to the smoothie.
The final punch


 1 tsp. to 1 tbsp. (depending on your taste)

These add flavour and/or nutrient punch1.
Fresh ginger
Maca powder (1 tsp.)
Raw cacao powder
Goji berries
Vanilla extract
Fresh mint or cilantro.

What you do:

Choose one ingredient from each list and blend until smooth.
Experiment with some ingredients of your own. The sky’s the limit. The important thing to remember is to limit the amount of fruit you use so it doesn’t affect your blood sugar balance.

1Nutrition info:
Maca powder is an adaptogen; it supports and regulates your adrenal glands. It is effective in increasing a person’s energy and libido!
Raw cacao is a powerful antioxidant and a rich source of magnesium.
Cinnamon can help balance your blood sugar levels.
Ginger is a powerful antimicrobial.