Sunday, August 8, 2010
(non) Cooking Class:How to make a green smoothie
I've been drinking green smoothies for a while now. It's been part of my effort to get more whole and raw foods in my diet and a great way to achieve fantastic health and energy. I try to drink between 2-4 cups a day.
My smoothies have evolved over the months as I have experimented with different greens and fruits, even the way I make them has changed. My husband used to complain that my smoothies were way too thick and he'd always have to add a lot of water to his when I'd share. Now, I think I've found a good method that makes a great smoothie that tastes good and is easy to get down. I know that there are many ways to do it, but I thought I would share what works for me.
What you'll need:
a blender (preferable high power)
1-2 cups frozen fruit (mixed berries are the best)
any other fruit to taste
*greens (see below)
First, gather all your ingredients. I have a small 1 quart blender which is the perfect size for what I drink.
Fill the blender with 1 cup water then fill it up to the top (or quart line) with spinach. I pack my spinach a little to get more in, but not too much. It's usually about 2 very large handfuls.
Blend the greens and water until all the greens are chopped up. It should reach about to the 2 cup line at this point.
Add your banana and frozen fruit. I think my blender is in the middle between a regular and high powered blender so I microwave my (frozen) fruit for about 20-30 seconds so I don't burn out the motor. I would suggest doing that if you don't have one. In this smoothie I put in a small handful of blueberries a banana, blackberries and mango. Power it up and blend until smooth. Add any other fruit you want to taste and do a final blend for about 60 seconds. Add more water if it's too thick.
You should have between 3-4 cups when it's all done.
Pour into a mason jar or a cup with a lid. Keep the lid on when you are not drinking to prevent oxidation. The smoothie will keep about 48 hours, just shake it up before you drinking.
NOTE: When using other greens in addition to spinach I have found that over time the smoothie gets a little sludgy. If you don't drink it all right away and it's too thick next time you go to drink it, just add a little water and shake it up.
Here are some of my favorite smoothies:
*spinach, banana, strawberries, whole orange (peeled)
*spinach, banana, blueberries, peaches
*spinach, banana, strawberries, pineapple
*Here's a tip: I try to buy fruit when it is in season and on sale. When I find a killer deal, I stock up and freeze it for smoothies later on. Plan ahead and you'll always have what you need to make your smoothie.
*(If you're a beginner, you will only want to use spinach as it is very mild. If you're a long-timer, try experimenting by adding chard, collards, beet greens and kale. My favorite to add is kale, it's kind of peppery and wonderful for your digestion. I've also used chard, which is kind of earthy and beet greens which aren't too bad. When adding other greens use both the leaf and stem and add only 1-2 at a time and taste before you add more.)