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30 Green Smoothies Recipes To Supercharge Your Day

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GREEN SMOOTHIE RECIPES TO SUPERCHARGE YOUR DAY

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By

Pearl Robinson

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Copyright©2015 Global Heaven Publishing

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted by copyright law.

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DISCLAIMER

This book is not intended as a substitute for the medical advice of physicians. The reader should regularly consult a physician in matters relating to his/her health and particularly with respect to any symptoms that may require diagnosis or medical attention.

 

Chapter 1: How to select ingredients?

It is important to find the freshest ingredients available. Also, you may like to consider only buying organic-grown items that are free of harmful chemicals and fertilizers. Fresh, canned or frozen fruits and vegetables can be used.

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In regards to greens, the best choices are those that have the darkest leaves, as they provide the most nutrients. However, if you are new to green smoothies and would like a milder taste, you can use the lighter parts of the plants.

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Spinach is a great green to start with as it doesn’t have an overpowering flavor. In regards to which fruit to select, bananas provide a lot of texture and bulk to the drink. Berries, such as blueberries, strawberries and blackberries, as well as mango and pineapple provide a lot of sweetness.

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Oats, seeds and nuts can also be added for texture and flavoring. Adding fruit juice instead of water can also provide additional flavour. Yogurt and milk also provides additional flavor and creaminess.

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Apples are best not used on their own, as they have a high amount of insoluble fiber, and thus do not blend together well with the other ingredients.

Chapter 2: How to make green smoothies?

First, you will need a blender or food processor of some sort. There is a wide variety available on the market. Vita Mix and Blendtec are two popular table top brands.

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Once you have a blender and the ingredients you are ready to start. It is best to clean all the ingredients you are ready to start. It is best to clean all the ingredients first by rinsing under cold water before prepping. In regards to the greens, you can roughly chop them up.

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In regards to the fruit, some you will have to peel, like bananas and kiwi. But, as for apples and pears, you don’t necessarily have to peel them. However, the seeds and core will have to be removed.

Depending on the size of the fruit, you may want to cut into manageable size pieces in order to fit into the blender. Carefully place all the ingredients into the blender.

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If you have berries and nuts, you may want to place them on the top or blend the other ingredients first, and then add them and then give them a quick blend at the end.

Chapter 3: Some preparation tips to remember

Here are some useful tips you can use when preparing your green smoothies…

Make a grocery list and buy in bulk – this allows you to plan ahead and save money.

Clean, prep and freeze fruit and greens ahead of time – so you just have to pull them out whenever you are in the mood to make a smoothie.

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When blending the ingredients, add in the water and liquids first to prevent the blade jamming and getting stuck on the frozen fruit and greens – Make the smoothies ahead of time and store in the fridge or freezer – If the smoothies are too thick, add in a few additional ice cubes when blending.

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If the smoothies are too strong and bitter in flavor, add some sweetener, such as honey, stevia, brown rice syrup or agave nectar – Cucumbers and celery are great vegetables to add for flavor and texture in addition to the greens.

Chapter 4: What are the health benefits of green smoothies?

Dark, leafy greens provide many health benefits. They contain many vital nutrients and vitamins that are recommended for our daily dietary consumption. They contain fiber, amino acids, chorophyll, manganese, calcium and B-vitamins.

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They provide lots of energy and contain anti-oxidants that improve our immune system, promote healthy degistion and aid our intestinal, liver and kidney functions. Unlike other beverages or non-green smoothies that contain sugar, green smoothies eliminate blood-sugar spikes and crashes.

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The fiber rich greens within the green smoothie slow down the absorption of sugars, providing a balance of energy and nutrition within the body. Green smoothies are also beneficial to maintaining a healthy body weight. Or, if you are trying to lose weight, they can help in achieving that as well.

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Green smoothies are low-calorie and low-fat, while providing lots of healthy nutrients. With all the healthy ingredients within the green smoothies, your body does not crave additional food as it feels full and satisfied.

Chapter 5: How to store the greens?

Greens can easily wilt, so it is important to store them properly to reduce waste. When you arrive home from the store, remove them from their plastic bags, and wrap them individually in paper towels and place in plastic tubs or moisture-controlled sections in the refrigerator.

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Do not leave your produce in the plastic bags from the grocery store, as they will wilt and become slimy quickly.

Also, do not pre-wash the leafy greens, as they tend to wilt faster. Instead, wait to wash them prior to use.

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In regards to storage times, spinach and dandelion greens do not last as long as kale and chard do. Spinach, mixed greens and dandelion greens tend to last 3-5 days if kept relatively dry and are fresh when purchased. Kale, collards and chard tend to last for at least a week.

Chapter 6: Types of  superfoods to add to green smoothies

Foods that are termed ‘Superfoods’ are those that are considered to offer additional health benefits.

They also have a higher nutrient-calorie ratio than other foods. These ‘superfoods’ are usually vitamin and nutrient packed with high level of antioxidants and as close to their natural state as possible, without any form of processing involved.

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Some exmaples include: cacao, goji berries, maca, sea vegetables, chia seeds, hemp, and algae oils. Most of these items can be easily incorporated and added into green smoothies to provide additional nutritional benefit, texture and flavour.

Chapter 7: How to freeze fruit

It is best to select fruits that are of good quality and condition. Fruit that is unripe or overripe should not be frozen.

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Dry-freezing is the best method for when freezing fruit for use of making smoothies. To do this, wash the fruit in cold water and dry them with paper towel.

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Then, arrange the fruit on a parchment paper lined baking tray and place in the freezer and freeze until the fruit is frozen and solid. Be sure the tray remains flat during the freezing process.

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Once frozen, remove from the freezer and transfer the fruit into plastic containers or heavy-duty freezer bags. Remove as much air as possible before sealing. Label the containers or bags and place back into the freezer. The fruit should be used within 6 months.

Recipes 

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30 Green Smoothies Recipes To Supercharge Your Day

Why Are Green Smoothies So Popular? Green smoothies, like a lot of other 'healthy' marketed foods and products, are becoming quite popular. People like them, as they are very easy and quick to make, provide a lot of health benefits, aid in weight-loss, are easy and quick to consume and convenient to travel with. They can be made ahead of time and either refrigerated or frozen. Green Smoothies can be a very viable option in obtaining your recommended daily intake of nutrients and vitamins

  • ISBN: 9781311895615
  • Author: pearl robinson
  • Published: 2016-05-18 15:50:21
  • Words: 1382
30 Green Smoothies Recipes To Supercharge Your Day 30 Green Smoothies Recipes To Supercharge Your Day