How I build a green smoothie

Smoothies – tasty and smooth beverage or just a vessel for healthy stuff?

The goal is to make them palatable (preferably lick-the-blender worthy) and loaded with a bajillion superfoods and nutrients.

I like to make a smoothie that energizes me and keeps me satiated until my next meal.

Here’s the recipe I’ve been hooked on for the last few months:

My go to smoothie 

• Water

• Marine collagen (or Four Sigmatic vegan protein powder)

• Spirulina (or a greens powder)

• Adaptogens (like ashwagandha or functional mushrooms)

• Cacao powder

• Ceylon cinnamon

• Turmeric 

• Small handful nuts or coconut shreds

• Frozen greens (spinach/kale/collard/cauliflower – whatever is in the freezer) 

• Berries (blueberries are my fave)

• Sometimes part of a banana (I keep banana pieces in the freezer)

• ALWAYS topped off with cacao nibs (because crunch + chocolate = joy)

I load my blender in the order of the ingredients listed above – liquids first, followed by all the powders and small things, then veggies and fruit.

Then flip the switch to blend – and dance. 

After making smoothies most days of the week for well over a decade, I’ve experimented with a lot of ingredients. Below I break down the main components of a smoothie and various options for each.

Smoothie building blocks 

Liquid base

• Nut milk – Preferably without carrageenan, minimal gums or additives, and labeled “unsweetened” (I always check the ingredients to make sure there’s no added sugar). 

• Water – BONUS TIP: If water is too boring, just add a small handful of nuts, seeds or coconut shreds and voila – homemade plant-based milk as the base of your smoothie. (I don’t love the straining/cheesecloth mess to make legit nut milk at home, so I just blend the whole nut.) 

• Chilled tea or coffee – I just thought of this. I feel like it could be brilliant. 

Greens & Veggies 

• Spinach – Mild taste and easy to find.

• Romaine – Also mild in taste, and loaded with nutrients, especially in those darker green leaves. (Not to be confused with iceberg lettuce, which is basically 100% water). 

• Swiss Chard – Little more bitter. The stalks add more earthy flavor, so you can just tear off and use the leaves. Green chard varieties tend to be more mild, but red and rainbow chard work too. 

• Dandelion greens – A little harder to find but a serious boost for detoxifying the liver. Use the whole leaves and stalks since the stalks are usually small and a little bitter.

• Kale – Bitterness can vary depending on the crop of kale. I prefer the lacinato/Dino kale to the curly kind. I usually shy away from the stalks, but sometimes toughen up and add them. 

• Collard greens – Yep, these work too. 

• Arugula – NEVER. Just don’t do it. It’s my favorite green of all time, but I have yet to figure out how to make it work in smoothie form. (If you know a secret, please share!)

• Cauliflower – A super-healthy cruciferous vegetable that adds creaminess to smoothies (if you’ve ever made mashed cauliflower you know its potential). I prefer frozen, or steamed then frozen since the raw stuff bugs my stomach, but experiment with what works for you. 

• Sweet potato / pumpkin – Canned or fresh and start small since these make for super thick smoothies. BONUS TIP: Empty can contents (or baked potato filling) into a ziploc bag and press flat. Freeze the bag and break off pieces as you need them for a smoothie. 

• Zucchini – Pretty mild and adds creaminess. Overflow in the garden? Chop it up and freeze to add to smoothies. 

BONUS TIP: Buy frozen greens/veggies (make sure the only ingredient is the green, no salt needed here). Frozen doesn’t go bad as quickly as fresh, and adds an extra chill for a frothier smoothie. Just remember a little goes a long way with frozen greens since they’re extra condensed. 

Fiber

• Chia seeds

• Hemp seeds

• Flax seeds (ground)

• Psyllium husk 

Protein / Collagen 

• Vegan, whey, marine, animal – whatever’s your favorite

• Nuts and seeds

Fat

• MCT Oil

• Coconut oil

• Nut butter 

• Nuts 

• Avocado

Fruit

• Blueberries

• Strawberries

• Raspberries

• Blackberries

• Banana

• Mango

• Apple

• Orange

• Pineapple 

• Lemon

• Lime

Extras

• Spirulina – or other favorite greens power

• Functional mushrooms – reishi, chaga, lion’s mane, etc

• Other adaptogens – ashwagandha, holy basil, rhodiola, etc

• Cacao powder – Yes, I have a cacao addition. 

• Cacao nibs – My favorite topping for a little crunch. 

• Extracts – vanilla, almond, mint (chocolate mint smoothie anyone?)

• Dried Spices – cinnamon (Ceylon for an extra boost), cardamom, ginger, turmeric, fennel, etc

• Ginger root – fresh or frozen (peel and chop into small pieces and store in the freezer)

• Turmeric root – fresh or frozen

• Fresh herbs – parsley (great with lemon and ginger) and cilantro (great with more tropical fruits and limes) are two I’ve tried. I bet basil could work if you’re creative. 

Favorite smoothie recipes: 

• Kelly Leveque – Her Fab Four smoothie is the basis of mine these days (fat, fiber, protein, greens).

• Conscious Cleanse – Lots of simple and tasty options.

• Rachaels Good Eats – She knows how to make them decadent, low sugar and nutrient dense.

• Serena Wolf – Her “less fruit (not gross) smoothie” is a crowd pleaser. 

What are the must-haves in your smoothie? Have you ever tried arugula and found the secret to making it work?