Green smoothie recipes are plentiful. Whether you’ve joined the hype, had a crack at making one yourself, or gagged on a green smoothie that hasn’t been balanced out with enough lemon juice, I urge you to try this recipe with high hope and expectation. It’s simply the best.
The first time I really loved a green smoothie was on holiday in New York last year. Sure, I’d still made green smoothies almost every day before this and enjoyed them, but this particular green smoothie was so well balanced– the perfect level of sweetness and fruityness and beautiful green-hue (green is my favourite colour).
The original recipe calls for: mango, cucumber, cilantro (coriander), coconut water and lime. I’ve kept this perfect framework and added a few additions that I feel boost the nutritional profile of this smoothie.
So why are green smoothies so good for you? Because they are so nutrient dense. Unlike vegemite on toast (don’t get me wrong, this does have its place), green smoothies fit a huge amount of chlorophyll, fibre and various vitamins and minerals in one serve.
Green fruits and vegetables appear green because of their chlorophyll content. Chlorophyll is present in plants to facilitate photosynthesis– how plants attain and convert energy from the sun. A diet rich in chlorophyll (especially dark, leafy greens) will help to maintain energy and immunity levels, but most importantly, replenish our red blood cells. The role of a red blood cell is to transport oxygen around the body– an undoubtedly important job! The more chlorophyll we consume, the healthier and more plentiful our red blood cell count will be, making it easier for our tissues and organs to access oxygen.
Chlorophyll is also a rich antioxidant. Antioxidants bind to free radicals in our bodies on a cellular level. These free radicals form because of daily exposure to chemical and environmental toxins like pollution and cigarette smoke. By binding to these free radicals, antoxidants provide stability and prevent free radicals from interfering with DNA. They encourage healthy cell replication.
Kale is a very bio-available source of calcium (more so than milk!), meaning its calcium content is easily absorbed by the body. Kale is also very high in Vitamin K– a fat-soluble vitamin that is crucial for healthy blood clotting. To reap the benefits of the Vitamin K found within kale, we need to consume it with fat (because Vitamin K is fat soluble, remember). Enter Avocado– which also gives any smoothie a seriously creamy consitency, yum.
Hemp Seeds aren’t essential, but I tend to rely on them for a protein source. Other than soy, quinoa and amaranth, Hemp Seeds are the only other plant-based source of complete protein, meaning they contain all 9 essential amino acids.
- 1 Mango, roughly chopped
- 1 Cucumber, roughly chopped
- 2 Stalks of Kale, de-stemmed and roughly torn
- 1/4 Avocado
- 1 Handful of coriander
- 1 Whole lime, peeled
- 1 Cup Coconut water, or water
- 1 Tablespoon Hemp Seeds
- Blend all ingredients together until desired consistency is reached.
- For a thicker smoothie, simply add a few handfuls of ice. If you add 1 cup of ice, you'll have yourself a smoothie-bowl. If you like a runnier smoothie, simply add more coconut water or water.