5 Green Smoothie Tips


Hey there rawkstar! We’ve got a few important green smoothie tips to help you get started with the green smoothie lifestyle. This is the good stuff. The stuff we wish we knew about when we first starting blending and drinking our greens.


5 Green Smoothie Tips to Get You Started


number 1Follow the 60/40 formula. When you’re making your first few green smoothies, don’t just throw things in the blender. Chances are, it’ll taste nasty if you wing it right out of the gate. To save you a few smoothie-fails, bust out those cute lil’ measuring cups learn how to make your own green smoothie.


SGS_numbers_2Blend in stages to avoid leafy chunks. Chewing your green smoothie is no fun! To get a “smooth” green smoothie experience, blend up your leafy greens and liquid-base first. Then add your remaining fruits and blend again.


SGS_numbers_3Ditch the ice and freeze some fruits. Want your green smoothie to be extra chilly? Freeze your favorite fruits like ripe bananas, grapes, pineapple or berries. This is also a great way to not waste ripe fruits (like those brown bananas on your counter). You can also freeze your leafy greens in a freezer-safe bag. Just make sure to add your frozen greens straight to the blender (don’t defrost these fragile lil’ guys).


SGS_numbers_4Use raw natural sweeteners. Add naturally sweet fruits to any smoothie that tastes bitter or a bit too “green.” By sticking with naturally sweet fruits like bananas, mango, apples, pears or pitted date, we avoid artificial sweeteners and processed sugars.


SGS_numbers_5Make smoothies ahead for the perfect fast food. We know life can get crazy busy— especially in the morning. That’s why we think green smoothies are the healthiest fast food for people who are constantly on the go. You can prep your green smoothies and blend the night before and store it in your fridge (up to 2 days). Use an airtight lid to limit oxidation and keep it as fresh as possible. When ready to drink, give it a good shake before you open.


If you follow these five green smoothie tips, we pinky promise your green smoothies will be love at first sip!

Looking for more tips and resources to help you become a green smoothie rawkstar? Check out this resource page!


Jump on the green smoothie bandwagon!

Join us for our always free 30-Day Green Smoothie Challenge. Get access to new green smoothie recipes, weekly shopping lists, and a rawkin’ community of over 500,000 people cheering you on for 30 days –> sign-up here.

116 Responses to “5 Green Smoothie Tips”

  1. Laura.C 12.17.2014 at 1:37 pm #

    Hello guys

    I signed up to the 30day challenge in October and have also just signed up to the one on January 1st, so was just wondering if the recipes would be different or if they would be the same ones? Looking forward to doing the jan one and might join up for the others as well

    Thank you for your help :)

    • SGS Rawkstar Jessie 12.17.2014 at 6:59 pm #

      Hi Laura.

      No need to re-sign up if you were already apart of the October Challenge. The recipes will be different from the October Challenge + we can’t wait to share our recipes with you!

  2. carol 11.24.2014 at 4:17 pm #

    I’m a type 2 diabetic with IBS/D and my diabetic educator told me not to use protein powders because diabetics should not have a lot of protein. Is it ok to use Greek yougurt and chia seeds instead.

    • SGS Rawkstar Jessie 11.24.2014 at 5:21 pm #

      Hey Carol.

      Thank for reaching out to us. Since we are not doctors or nutritionists, we suggest that any member of community with health concerns to speak to their healthcare provider to confirm what ingredients would be best for their personal needs.

  3. Danica 10.23.2014 at 3:02 pm #

    Heya, I joined the 30-day Green Smoothie challenge at the beginning of October and have really enjoyed some of the recipes. I did have a question though. I wanted to add possibly another veggie to the smoothies, would adding a cucumber make the smoothie too watery along with the spinach? Or if you have any other recommendations, I’d greatly appreciate them!!
    I’m gonna keep on “Raw”king for now!!

  4. nancy 10.23.2014 at 7:01 am #

    Can I add pea protein powder to the smoothie? I have been following Dr Amen’s smoothie recipes, but yours have more ingredients per single shake. I have all this protein powder I’d like to be able to use.

  5. bulak 10.1.2014 at 5:38 pm #

    Hi, I just wanna know, you recommended to drink 16-20 ounces per serving. What will happen if I drink 30-40 ounces per day, is it bad? because I really loved this smoothie, and I hooked to drink this up all the time.

  6. Apoorva 9.17.2014 at 2:53 pm #

    I was just curious as to y so many fruits In one smoothie? …the crash course PDF has about 3 different fruits and 2 cups of greens…. Does this serve 2 ppl or 1? I haven tried these before so a lil apprehensive and one more question is would I be able to consume a salad or fruit later in a day if needed or would I be exceeding the daily intake of fruits and veggies ? Thanks :)

    • SGS Rawkstar Jessie 9.18.2014 at 6:15 am #

      Hey Apporva.

      Thanks so much for the comment. Our smoothie recipes make about 4-5 cups (32oz – 40oz). Jadah drinks at least 2 cups (16 oz) everyday in the morning as a breakfast meal replacement. Jen drinks hers for lunch or sometimes as a mid morning snack Since green smoothies are full of fiber, they keep us both full for a while. If either of us needs afternoon pick-me-ups, we have been known to make another green smoothie later in the day instead of drinking a caffeinated beverage.

      3 cups of fruit/2 servings= 1.5 cups in each 16oz of green smoothie.

      You will be right at our under you fruit requirements for the day, depending on your age.

      Hope this helps: http://www.choosemyplate.gov/printpages/MyPlateFoodGroups/Fruits/food-groups.fruits-amount.pdf

  7. Tony 8.2.2014 at 8:39 pm #

    Never thought about freezing my fruit for a smoothie instead of using ice. Great idea and thanks for sharing these tips with us.

    • SGS Rawkstar Jessie 8.4.2014 at 7:26 am #

      Glad it helped, Tony! :)

  8. Lem 7.22.2014 at 12:12 pm #

    Hi, thanks for the 30 days green smoothie challenge. Feeling really great this summer with a spring in my step. I just wanted ask if I could substitute my almond and coconut milk with grain milk?

  9. Cynthia Dixon 7.20.2014 at 7:42 am #

    Great tips! Thanks for sharing. I prepare my smoothie ingredients the night before and freeze, then blend before heading out to work, but I might switch over to doing it the night before.

  10. Laura 7.15.2014 at 4:33 am #

    I am trying to make some high protein smoothie recipes and so far I have 3 with 32, 34 and 43% protein. I’m mainly getting the protein from greek yogurt and flax seeds, but I would really love some more variation so any ideas? The vegetable/fruit ration is about 40/60 for two and 60/40 for the last smoothie. I’m mostly trying to get the carbs down a bit and I’d really love some good ideas!

  11. Renay 6.6.2014 at 7:36 pm #

    Sometimes my smoothies are a little thick (which I like) so I add ice because I prefer a chilly smoothie. Do you guys stay away from ice completely? You suggest no ice, any particular reason?

  12. Theda Erickson 6.1.2014 at 12:56 pm #

    My husband does not need to loose weight, I do. He is going to have blood drawn to check for blood sugar, his was a little bit high. He has agreed to try this with me. Do you think this will be ok for him.

    • SGS Rawkstar Dan 6.2.2014 at 12:11 pm #

      Maybe he should be drinking the green smoothie as a snack instead of a meal replacement?

  13. Atiya 5.27.2014 at 4:52 pm #

    Hi Ladies,
    I’ve become a green smoothie addict while doing the 30 day challenge. I love green smoothies and have experimented with a variety of fruit vegetables nuts and seeds. While I love the smoothies I really wasn’t trying to lose weight. I started out weighing 135 lbs. after the challenge I went down five pounds then two more. I can’t give up my smoothies so I tried every other day and still losing the weight. How can I enjoy my daily smoothie without losing the weight?

    • SGS Rawkstar Dan 5.28.2014 at 8:45 am #

      How often are drinking them, how much are you drinking, and are you replacing meals with them?

    • Teja 5.28.2014 at 9:18 am #

      Hi Atiya,
      I think your weight will stabilizing after a while – when we feed our body properly (raw vegetables & fruits responds 100% to the physiology of our system, not Dairy, meat or processed food), then a process of detoxifying (excess of water, fat, etc..) naturally happen to release all the toxins accumulated in the cells. In the first step, it will release the toxins along with the excess water, and the Fat later .. so it can result in some weight lost, but since it reach a certain balance, your weight will stay stable.
      Aside this weight lost, if you feel full of energy and great, no fatigue at all .. that’s a good indicator your body is on a good way to regenerate & balance itself.
      If not, (fatigue, weakness …) may be check if you have enough calories intake.

  14. Wil McCaskill 5.22.2014 at 6:52 am #

    Hey I was wondering if there was any smoothies that could help me lose some weight if so someone tell me you can message me at mccaskillwil@gmail.com

  15. Erin G 5.5.2014 at 8:49 am #

    I did the whole 30-day challenge using spinach, which blended up great in my blender. This week I am using kale. I blended it up first with the liquid as usual but it’s still really chunky! I use a Braun stick-type blender with the blender attachment. Again, spinach great but kale not so much. Any advice? I’d love to get a better blender but have to save up for it.

    • SGS Rawkstar Dan 5.5.2014 at 9:05 am #

      Hi Erin!
      Kale is a bit tougher… You may just have to blend for longer, or even add in a little bit of kale at a time to get a more even blend. Have you checked out any other leafy greens?


      • Erin G 5.5.2014 at 9:20 am #

        This is the first time I’ve switched from spinach. I’ll definitely try blending it a little bit longer. It doesn’t look much different than the spinach but boy is the texture different :) I am open to trying all greens! I noticed you used swiss chard today & I want to try that, too. Thanks for the link! Some greens are a little too bitter for me in salad-would you say that the bitterness is less noticeable blended with the fruit than it is in just a salad?

      • SGS Rawkstar Dan 5.5.2014 at 12:55 pm #

        Yes, I think the bitterness goes down when blending. Swiss chard is a great option! My opinion is that it’s more mild than kale.

      • Alexus Barrington 5.24.2014 at 6:54 pm #

        I had a similar experience, but once I bought the nutra bullett, it blends vegetables and fruit wonderfully,.

    • Maggie 5.6.2014 at 9:04 am #

      I’ve noticed with my blender (which honestly was like a 30 dollar blender from target I got to use in my first apartment) that I always blend it longer than I think I need to. Spinach is usually fine but if i’m doing kale I put the kale and my liquid and let it go and it will look all watery and good but then I let it go longer, if i don’t i find sneaky chunks that were hiding in the bottom. I also prep on Sunday for the week and freeze them which might help break it down, when I portion the greens I rip them up as I put them in the bag to freeze to make them even smaller. With a cheaper blender I’ve found that’s really the only way I can get it to not be chunky. Hope it helps!

    • Teja 5.15.2014 at 4:05 am #

      Hi Erin,
      For tougher greens, like kale, etc … I prefer extract them with a SLOW JUICER, then I use their juice as Liquid base in the Blender (+ water if needed) !
      Doing that, my green smoothies are very very smooth !
      (Fruit’s fibers are “soluble fibers” & more digestible than Leafy’s “insoluble fibers”).. Hope that helps..

    • julie 7.5.2014 at 6:20 pm #

      Try using Baby Kale

  16. deana 4.15.2014 at 8:22 am #

    Okay, this may be a stupid question but please bear with me! I’m not a fan of oranges normally, but i bought some for the smoothies. Blended them as directed, but my smoothie has an awful texture, tastes great though. Do i need to blend it differently, am i not peeling them correctly? is this normal? lol, please help! thanks guys! :)

    • SGS Rawkstar Dan 4.16.2014 at 9:17 am #

      Hi Deana,
      If you have a standard blender then they may end up a bit pulpy. Try blending the orange and liquid together first and see if that helps!

    • lisa 4.21.2014 at 8:58 pm #

      I use mandarin or cuties brand instead of big oranges.

  17. Janet 3.18.2014 at 8:25 am #

    Have you ever made smoothies and frozen in balls jars? I am so not a morning person and need to eat breakfast and green smoothies seem to be a great idea if I could make a weeks worth and freeze.

  18. phil ferrante 3.17.2014 at 12:13 pm #

    I love this site. I think I’ve come up with THE HEALTHIEST GREEN SMOOTHIE EVER MADE – EVER..

    Check the link out for some tips on making it as well as more detailed info: http://goo.gl/99V5vy

    Spinach – Two BIG handfuls
    Kale – One BIG handful
    Chia seeds – tablespoon
    Lime – 1/2
    Mixed Berries – Rasberry/Blueberry/Strawberry – Frozen
    Cod Liver Oil (I like Lemon flavored) – teaspoon
    Coconut Oil (Cold expeller pressed) – 1 tablespoon
    Whey Protein – 1 heaping scoop

  19. Jim 3.14.2014 at 8:29 am #

    Hi Ladies, I love your site and have shared it with many friends. My question is, Am I overdoing it with my smoothies? My base ingredients are:
    1 1/2 cups Kale
    1 Banana
    6-8 Frozen strawberries
    15 Raw almonds
    1-2 inches Raw ginger
    1 tsp Spirulina
    3 tbsp Hemp hearts
    1/2 tsp cayenne
    1/2 tsp cinnamon
    6 oz water or fruit juice
    I often add carrots or celery or cucumbers, tomatoes, grapes, melon or whatever fresh fruit or veggies we have available. It makes about 32 ounces which I drink at once. Is it too much?

    • SGS Rawkstar Dan 3.14.2014 at 8:53 am #

      Hi Jim!
      That certainly is a lot of ingredients! That’s not always a bad thing, but we do suggest staying around 16-20 ounces per serving. One reason we use fewer ingredients is because it’s simpler to make. Maybe you can alternate back and forth between spirulina and hemp hearts instead of including them both in one recipe?

  20. Lini Widyastuti 3.12.2014 at 2:29 am #

    Hi ladies.. it’s my fifth days to drink green smoothies, at first i was looking around from my country local blogger who already in to it. I keep looking for the best experience in doing green smoothies, than i find this web..
    already register to join the 30 days challenge!! cannot hardly wait, now i have lose 1 kg after 5 days, hope could get much more.. all the recipes looks very yummy

    thank you for sharing through this website

  21. Angela 3.7.2014 at 10:14 pm #

    Hi, Was wondering if you have any ideas on what kind of smoothies I can make for Gestational Diabetes? Having my third baby and just got this information told to me. I love smoothies and make them for my two girls almost 5 times a week. I need to find some good was to make them that dont have a lot sugar and not a lot of fruit. Any advice would be great!! Thanks

  22. Jazzmyn 1.21.2014 at 3:07 pm #

    Love this website and your IG I am 3 days into the 30 day challenge and whilst I haven’t tried any of the actual recipes yet the basic 2cps of liquid 2cps of greens and 3cps of fruit has been working out great for me and my family! I have my 8yr old downing them after school everyday and even he’s noticed a change in his energy levels! Thanks ladies!

    • Jadah and Jen 1.22.2014 at 8:38 am #

      That formula is so helpful… It really helps us when coming up with new recipes! Glad you’re enjoying the challenge :-)

  23. Jill 1.7.2014 at 7:25 pm #

    How many calories are in these drinks? Calorie count is never listed on the juice or smoothie recipes.

    • Jadah and Jen 1.8.2014 at 8:00 am #

      Hi Jill,
      We don’t currently have nutritional info on our recipes at this time. We recommend using “My Fitness Pal” or “Lose It” to track that info—they are both websites and phone apps :-)

  24. Stacia 1.6.2014 at 7:57 am #

    I tried my very first smoothie this morning and I loved it. My 19 month old daughter tried it as well and she loved it too. I am excited to do the 30 challenge. I was surprised by how well the spinach was liquefied. I’m using the Ninja blender.

  25. Anitra 1.1.2014 at 6:25 am #

    when making smoothies how much water is to be added?

    • Jadah and Jen 1.1.2014 at 9:37 am #

      We use about 2 cups of liquid for a two serving smoothie :-)

  26. Kris B. 12.27.2013 at 6:31 am #

    Love your website! I bought my first Vitamixer in 1998 and have been making smoothies now for a long time. I typically get carried away with adding maca powder, ground flax and a protein mix such as In the Raw or K-Pak. I like to put more veggies than fruit in my drink so do two to three cups of veggies and 1 cup of fruit. I agree though it is best to start out with more fruit until you get used to the smoothies. Over the holidays I have been a little bad so am ready to start the New Year’s challenge and get back on track!

  27. Helen Luczak 12.5.2013 at 11:23 am #

    When I first began blending and teaching green smoothie making using a commercial blender, I was using 2 cups of water in a large recipe but then I realized the best way to go is to begin with 1 cup of water and use ice cubes as you go along. It depends what recipe you are making and whether you have frozen fruit which will have added water in them. I begin with an apple or pear and a cup of greens (Swiss chard, collard greens or kale the heavier texture ones) and then add my frozen berries. As other ingredients get added like lighter texture baby spinach and fresh mango or pineapple, only a few ice cubes is required. If I’m going to make a large batch then in the end I’m adding 3 cups which is 3 handfuls if you scrunched the greens up and the equivalent of about 1 1/2 cup water, no more. Unless you have fresh or frozen strawberries which were grown locally and are sweet and delicious (not clamshell imported tasteless ones from California which are noticeably white in the middle when you cut them open — avoid these!) and good peaches (taste your frozen peach product to see if they are sweet), this drink isn’t going to come out the way you’d like it. I find that having the bosc or anjou pear and a fresh gala or honey crisp apple provides the needed bulk to make for a better blend when using berries and a fleshy fruit. Yes, agree with Jen that sometimes too many fruit can cause digestive problems. For some people, it’s because they aren’t meant to have banana or kiwi (couple of examples) for a few reasons. Blood Type being one of them. Type As should avoid banana and Type O avoid kiwi but also because one (the banana) can overpower the taste of the drink and all you taste is banana and kiwi won’t deliver any flavour. Just a few tips which I hope will be helpful. Oh, regarding frozen greens, if you purchase special tupperware which has the seals you open part way or keep closed, etc. your greens will stay preserved for a good week. The trick is buying fresh kale or swiss chard which is not wet!! If it’s dry and firm, as soon as you get home, cut off any long stems and separate the leaves by laying them out in layers and you will be good to go!

  28. Nick S 12.5.2013 at 10:46 am #

    Hi, just found this site the other day and have already started the 30-day challenge.

    I bought two bags of the Hemp Hearts from your Amazon store page (as well as a few other products, surprisingly those mason jars were $10 cheaper than what Amazon advertises on their main storefront). I’m just wondering what measurement you’d recommend using in most of your 2-serving recipes?

    For instance, if I make the 2-serving recipe and have 1 serving for breakfast and 1 for lunch (meal replacements), and have no other protein-rich items in the smoothie other than what the almond milk provides, how many tablespoons (or cups) would you say to include of the hemp hearts?


    • Jadah and Jen 12.6.2013 at 12:49 pm #

      You can do 1-2 tablespoons for each individual serving :-) So glad you got hemp hearts!

      • Nick S 12.6.2013 at 1:05 pm #

        Great, thanks. I was actually putting 4tbsp in so looks like I found the sweet spot.

        Your recommendation of hemp protein made me want the hemp hearts, but now I read the chia seeds post earlier today and am wondering if I should just go with them instead. The extra fiber and better balance of omega fats sounds better than the protein boost!

  29. Roberta C. 11.13.2013 at 8:12 am #

    Hi there. Love your sight byt the way! Am doing the 30 day challenge. Quick question. When should you add the banana to the smoothie? Today, I made the apple smoothie from Week 1 in my Vitamix and I think the banana (it was frozen) made it a little thick. I didn’t like the consistency. I thought I blended it long enough, but it just seemed really thick. Any ideas? Thank you!

    • Jadah and Jen 11.15.2013 at 1:01 pm #

      Bananas will thicken your smoothie. If you don’t like it as thick then only use half or so :-) Just use your judgement and experiment!

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