Adding citrus to your green smoothie

citrus

You sure can tell when spring is here—  Allergies. Colds. Diet ads promising to get you in shape for bikini season. Not our favorite things, for sure. Then there’s the farmer’s market, the local garden center opening their outdoor section and the birds chirping by your window. Now that’s what we LOVE about spring!

Citrus fruits are filled with vitamin C, fiber, and a fresh taste. If want to truly capture all the benefits that citrus fruits can provide then try blending them whole with your green smoothies (just make sure they are organic if you do the peel and all).

  • Vitamin C is good for beating the common cold and for bolstering your immune system.
  • Fiber slows digesting, which means it is good for weight control by keeping you full and sustains blood sugar levels more evenly for those that struggle to fight diabetes.
  • The fleshy parts of citrus fruits is where you find the fiber, which is one of the biggest reasons to blend them whole instead of using fruit juice.

The fresh and delightful taste of these citrus fruits will make this challenge a breeze, so we encourage you to try as many different kinds as you can. To help you do this we have made a list of our favorite citrus fruits, their benefits, and some “best practices” to help you blend away.

 

Health benefits of citrus:


lemon green smoothieLemon

When life gives you lemons, make green smoothies! Their tart flavor comes from citric acid which is a contributing factor in causing less kidney stones. Lemons are also a natural diuretic helping the body to flush fluids regularly. Don’t be afraid to add a whole lemon to your smoothie–especially with sweet berries and fruits–for all the nutrients and natural flavors.


clementines green smoothieClementines

Ever thought of involving your kids in making green smoothies? Try using clementines! They are easy to peel, seedless, and have a sweet taste. They also contain fiber, potassium, and calcium for healthy bone growth and formation. Kids love making new concoctions of flavors, especially when they get to hit the button that says, “Blend.”


orangesOrange

If you are looking to make a change from constantly eating fast food, then look no further than the orange. To go along with Vitamin C and fiber that come in all citrus fruits, they are low in calories, sodium free, and filled with potassium. This means that they keep you full, help to maintain and lose weight, and support a healthy blood pressure. Their nutrients and zesty taste make them a great partner for those raw leafy greens in your everyday smoothie.

bloodorangeBlood orange
Blood oranges are almost nutritionally identical to oranges, but vary in their color and taste. Their pulp is deeper red than an orange, and they contain a taste that is more similar to raspberries. One nutritional difference to highlight is that blood oranges contain a healthy amount of folate–Vitamin B9–which is essential to the early development of the fetus in pregnant women. For this reason we recommend nursing mothers to use blood oranges regularly in green smoothies.

lime green smoothie

Lime
The acids found in a lime are are a boost to skin and stomach health. These potent acids exfoliate skin, which help to shed dead skin cells from our body. Skin exfoliation is helpful during winter months when dry skin and dandruff seem unbeatable. Limes’ potent acids also fight cholera, which is an intestinal infection caused by eating contaminated foods. Throw a lime in with a cilantro-based smoothie for a pleasant surprise!


grapefruit green smoothieGrapefruit

Carotenoids, limonoids, pectin fiber. These are the all-star nutrients for grapefruits. Carotenoids are powerful with preventing disease and cancers. Limonoids turn toxins into material that can be easily flushed. Pectin fiber makes your heart happy by lowering cholesterol and risk of heart disease. A consistent diet of grapefruit will give your body a diverse amount of health benefits, not to mention a delicious, tangy flavor.

tangelos green smoothiesTangelos
Tangelos carry similar benefits to many other citrus fruits, but some of their greatest may be in the bottom of your trash can. Though tangelo peels may carry a punch of tartness, they also carry coumarins and terpenes. These are phytochemicals that are known for their enhanced ability to fight cancer. Be careful! Not every blender is able to chew up citrus peels. Try cutting the peels up before throwing them into your pitcher to keep your motor and blades running smoothly.

tangerines green smoothieTangerine
The tangerine is another example of a citrus fruit with a power-packed peel. The fruit inside is low in fat and calories, cholesterol-free, sodium-free, and carries many cancer and disease fighting antioxidants. But the peel is especially effective with lowering bad cholesterol, while maintaining good cholesterol, which is an important distinction! Tangerines have a sought after sweet and tart taste, which makes them a great choice for your next green smoothie.

Sweet tip: If you want to truly capture all the benefits that citrus fruits can provide, then try blending them whole with your green smoothies (just make sure they are organic if you use the peel and all. Don’t go crazy on the peels because the taste is strong (Jen figured that out the hard way).

All these citrus fruits carry a healthy dose of vitamin C and fiber, but many of them have their own, special traits that make them unique. We encourage you to try as many different varieties as you can! Look for which citrus fruits will give you the benefits that you need, and then experiment with different combinations to find something that you love. Giving your body the nutrients it needs is simple, fun, and tastes good, too! Cheers!

90 Responses to “Adding citrus to your green smoothie”

  1. sherry 1.27.2016 at 5:31 pm #

    i have read about not combining fruit and veggies in juicing, except for apples. can you comment on that or reply so i understand the whole concept better? thank you!

    • SGS Rawkstar 1.27.2016 at 5:58 pm #

      Hi Sherry,

      We are not professional nutritionists, but all the research we have done suggests that blending fruits and veggies together is no different than eating fruits and veggies together–like a salad!

      Hope this helps!

  2. Corinne Smyth 1.20.2016 at 7:28 pm #

    Hi, I’m just new to your website today but was visiting with my son and family for Christmas and my daughter in law had/has been using your site for a while. She introduced me to it and we tried so many of your smoothie recipes. I so enjoyed all of them and she bought me my own book to bring home with me – just picked up my smoothie groceries and am ready to begin!
    My question: because I’m on a statin med I cannot use grapefruit. Do you know if there is a particular citrus that would be best to replace the grapefruit?
    Thanks so much – I’m so looking forward to a healthier me!!
    Cheers!
    Corinne Smyth

    • SGS Rawkstar 1.21.2016 at 11:24 am #

      Hi Corinne,

      YAY! We’re so excited to hear that your daughter-in-law shared the green smoothie love with you, and we’re so excited to have you blendin’ with us. Can’t have grapefruit, no worries! Simply swap in another citrus you enjoy, we personally love reaching for oranges!

      Hope this helps! Reach out with any questions! :)

  3. Kat 1.18.2016 at 9:39 am #

    i just love that you always give so much information about the hows &whys of each fruit and veggie.as a 3 time cancer survivor i researched about using foods.citrus is one of the best things ever.by using organic(only in country you live in not shipped)/local grown or home grown you can get nutrician from peels and all.you can also save lots of money by buying them during their growing season and learning how to store them.over the years i have started using them in so many things that i save everything.i eat them fresh daily,use in my smoothies,make 2 or 3 different half gallon jars of citrus flavored waters,use the peels when i make stocks & broth.i also use peels in most of the soups i make.sorry this was so long i truly just wanted to thank you for helping so many and giving all the info you do about the what/whys&hows

    • SGS Rawkstar 1.18.2016 at 6:11 pm #

      Hi Kat,

      Thank you so much for reaching out! A 3-time cancer survivor, oh KALE YEAH!! We love having an amazing strong individual like you blending with us! :)

      Thanks for sharing your love for citrus!

      Cheers :)

  4. Talie 1.6.2016 at 8:43 pm #

    Hi. I am loving your smoothie recipes and I just bought your book!! I started the 30 day challenge and I love getting in all this healthy goodness in the morning. I am wondering if you have ever frozen oranges and grapefruits and then used them in a smoothie.
    Thanks for all your recipes and fun posts!

    • SGS Rawkstar 1.7.2016 at 4:49 am #

      Hi Talie,

      Thank you so much for all of your love + support! I personally haven’t met a fruit I can’t freeze – citrus included! Simply slice your citrus, place on a parchment paper lined baking sheet and pop in the freezer. Once frozen store in a ziploc or freezer safe container!

      We often use the juice of our citrus in place of adding a separate liquid base, which can be tough when using frozen. So simply add a little additional liquid base to ensure everything blends smoothly.

      Hope this helps!

  5. Sue 1.1.2016 at 11:49 am #

    Hi is it ok to use oat or rice milk in the smoothies please

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