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My favorite green smoothie recipe is really a tropical energy drink in disguise. With over 1,300 5-star reviews, it’s time for you to see why blending spinach into a smoothie is a tasty morning habit.
I know a green smoothie doesn’t sound (or look) very appealing at first sight, but it can be beyond delicious. I’ve blended this recipe in kindergarten classrooms (and the kids ask for seconds)! I’ve made it for my teenage daughter’s volleyball friends and they chug it down. I drink this green smoothie recipe almost every morning to boost my energy levels and nourish my body.
Table of contents
Benefits of a Green Smoothie
Drinking this green smoothie is what gave me the body and energy levels to do some incredible things in my late 30’s after having two kids. I’ve run 47 miles of the Grand Canyon, rode a motorcycle across Morocco in a 7-day race, hiked Angel’s Landing and created a backyard garden for my kids.
This simple green smoothie is great for beginners because it’s naturally sweetened with fruit (no added sugars) and loaded with greens and protein. Some of the benefits I’ve noticed when I drink a green smoothie every day are:
- More energy from the natural fruit sugars
- Don’t get sick (my immune system is strong thanks to all the nutrients)
- My digestive system is happy with all the fiber and hydration from a green smoothie
This daily habit has kept my kids healthy when we didn’t have health insurance, energized us in between school and sports and nourished us so we rarely get sick. And when we do, we can usually bounce back with some of my own natural remedies.
My kids started drinking green smoothies when they were 2 years old. Now, they’re teenagers and still drink them. Here’s some photos of them over the years (they have no clue I put these on here!).
When I created this green smoothie recipe, it changed my family’s life in more ways than I ever imagined. It was love at first sip for me, my two kids and 1 million others, who were intimidated by spinach (just like me!). Since them, I’ve published a best-selling green smoothie cookbook and shared my recipes live on The Doctors TV Show…twice!
Best Green Smoothie Ingredients
Everything you need to make a green smoothie is found in a garden, farmer’s market or the produce section of your grocery store. The closer we eat to nature, the better we feel. This smoothie recipe is a great way to start eating healthier foods. Here’s the ingredients we’ll be blending:
- Fresh spinach: Baby spinach is the most mild version to use in smoothies, and also the most easy to find. I suggest using organic spinach because it’s one of the Dirty Dozen. The right ratio of spinach to fruit makes it sweet, as well as helps you reap all the health benefits.
- Frozen pineapple: I buy frozen pineapple at Costco in bulk to make Frozen Smoothie Packs. If it’s on sale, I’ll cut up pineapple and freeze it myself.
- Frozen mango: You’ll find this next to the ice cream in the freezer section. I love how it’s already peeled and cut for you and ready to add to the blender. If fresh mango is on sale, you can always cut the mango and freeze yourself.
- Fresh banana: Bananas add a creaminess to smoothies that is hard to replicate. It’s magic!
- Water: The liquid base in the smoothie is water. Use filtered water to avoid any unnecessary chemicals or pollutants. I like using a Berkey Water Filter that I keep on my countertop.
Fresh VS frozen fruit
I prefer using frozen fruit because it chills down your smoothie without using ice, which can dull your blender blades overtime. I use fresh bananas in my smoothies because I like how creamy they make it.
How to Blend a Green Smoothie
The only equipment you need to make a green smoothie is a high-speed blender for smoothies. A juicer or food processor won’t work to get you a creamy drink you’ll want to make over and over. Once you have a blender, you can successfully make the best green smoothie recipe following the steps below.
Blend spinach with liquid base
Blend 1 cup of spinach (or another leafy greens of your choice) in a blender with 1 cup of liquid. Adding spinach to your smoothie boosts the phytonutrients and fiber, which then slows down the absorption of sugars into your body. Blend until all leafy chunks are gone.
Beginner Blending Tip
When youโre making your first few green smoothies, follow my Green Smoothie Formula to get the perfect blend. Don’t just throw spinach and kale in the blender. Chances are, itโll taste nasty if you wing it right out of the gate.
Add frozen fruit to blender
Toss in frozen mango, pineapple and bananas in the blender. Blend on high until smooth and creamy. If you want your smoothie to be extra chilly or possibly even be a smoothie bowl, use more frozen fruit. You can freeze your favorite fruits like ripe bananas, grapes, pineapple or berries.
How to sweeten a smoothie
If the smoothie isn’t as sweet as you would like, add in some natural sweeteners like bananas, mango, oranges, honey or pitted dates.
Scoop in the superfoods
Once the smoothie is nice and creamy, you can add in superfoods. Chia seeds, hemp hearts and flax seed are all great choices. You can turn any smoothie recipe into a meal replacement by adding a serving of homemade protein powder to any smoothie recipe.
Blend smoothie on high speed
In order to break down the cell walls of the plants, you need to blend on high speed. You shouldn’t have any leafy chunks in your smoothie if your blender is powerful enough.
Drink green smoothie immediately
To get the maximum amount of nutrients from a smoothie, drink it immediately after blending it. The longer your smoothie is exposed to oxygen, the more it breaks down and the nutrients deteriorate. This is called oxidation. To minimize this, you can store your smoothe in the fridge with an air-tight lid for up to 48 hours, yet I think it tastes best if consumed within 4 hours after blending.
Green Smoothie Recipe Variations
It’s easy to swap ingredients based on what you have on hand. If you’d like more green smoothie recipes, check out these popular ones below:
- My son is obsessed with this mango orange smoothie recipe.
- Try this tropical pina colada smoothie to head to the beach asap.
- Want to boost your metabolism? Then this is a great fat burning green smoothie recipe.
- This kale smoothie will surprise even your taste buds.
Best Green Smoothie Recipe
Ingredients
- 1 cup spinach
- 1 cup water
- ยฝ cup pineapple frozen
- ยฝ cup mango frozen
- 1 banana
- 1 serving homemade protein powder optional
Instructions
- Measure: Tightly pack spinach in a measuring cup.
- Add: Put spinach to blender with water. Blend together until all chunks are gone. (Should resemble green water when blended well).
- Toss: Pineapple, mango and banana to blender. I like to use frozen pineapple and mangos to chill the smoothie down and save time cutting and prepping. Itโs a win-win!
- Blend: It all together until smooth and creamy. Depending on your blender, this could take as little as 30 seconds or as long as 2 minutes.
- Pour: Into a glass and serve immediately.
- Store: In the fridge with a lid until ready to drink.
Equipment
Video
Notes
- Not a fan of bananas? Swap it for 1/4 avocado, additional 1/2 cup mango or 1/2 cup peaches.
- You can use 1 cup pineapple if you’re out of mango.
- Frozen fruit is recommended to chill the smoothie (and save time cutting and washing).
Nutrition
Common Questions
You won’t be able to taste the spinach if you use the proper ratio of fruit to spinach. This green smoothie tastes like a mango pineapple smoothie with a hint of banana flavor.
Green smoothies are the healthiest fast food out there. Blending spinach and fruit into a smoothie is a great way to boost your immune system, increase fiber intake, and boost your energy levels. A kale or spinach smoothie has incredible health benefits with additional phytonutrients. What we eat can truly transform our bodies and our lives in powerful ways.
Most smoothies you buy or find online are made with just fruit and fruit juice. This makes them crazy high in sugar, which can cause inflammation and consuming excess calories. A green smoothie, on the other hand, is made with fruit, vegan milks and leafy greens, typically spinach or kale. They’re loaded with iron, potassium, fiber and vitamins galore. If you’re not sure which leafy greens to use in your smoothie, check out my Ultimate Leafy Greens Guide for Smoothies.
Any blender will work, yet to get the creamiest green smoothie you’ll need a high speed blender. Check out myย Best Blenders for Smoothies guide, where I reviewed countless blenders to find the best ones for green smoothies. The key is to get rid of leafy chunks, blend quickly and provide tons of value for the price. Hint: not all of them cost $400.
For busy weeks, you can create Frozen Smoothie Packs that you prep on the weekend and enjoy all week, or month. It’ll only take you 5 minutes every morning to have a green smoothie ready to go. You can also blend your smoothie the night before and store it in your fridge until ready to drink.
I’m looking forward to the January 2015 challenge. Just wondering if you had some suggestions for substitutions…I’m allergic to tropical fruit such as pineapple, bananas, mangos, advacados, papaya, etc. Thank you!
Hi Andrea.
Thanks for reaching out to us. Here is a link to our favorite low sugar fruit, https://simplegreensmoothies.com/low-sugar-fruits that you might enjoy in place of tropical fruit. ๐
I just joined the upcoming challenge because of that bubbly persuasive video. I eat spinach probably every day and putting it in my beloved smoothies is going to be extremely difficult but I am willing to give this a try!! Just awaiting my email confirmation. *gulp*
YAY! Thanks for joining us! ๐
I joined the January challenge. I can’t wait to start! I love green smoothies, but have been slacking off for the last few months. I am really looking forward to this challenge and the different recipes that I will be trying.
Cheers Sheryl.
Thanks for blendin’ with us! let us know if there is anything we can help with along the way. ๐
I just joined the 30 day smoothie challenge and I am so excited. This will be my first challenge and second smoothie ever in life (about to increase) I am going to start off with the beginner one and work my way up. I also purchased some coconut water from Costco last month and now I know how to get rid of it because I did not like it by itself. Kudo’s to you ladies for changing my “get healthy lifestyle” #teamsmoothie
Hey Regenia!
Thank so much for reaching out to us! We are so happy you will be blendin’ with us come January! Beginner’s Luck is always a winner is our house hold! Hope you love it as much as we do.
Cheers to you!
I am starting football in the new year,are there any smoothies you would recommend before and after a match/training? Should I drink one 30mins before or an hour etc?
Hey Keith.
Here is an article on our site for athletes, like yourself. https://simplegreensmoothies.com/post-workout-smoothie
Hi Kathy– There’s a vegan juice bar around the corner from my work and I have been picking their brains and checking their recipes. One of my favorite green smoothies from them is actually made with green apples, kale and spinach. I think you are on the right track, personally. The greens are your priority, and you use the fruit you can eat. I honestly don’t like bananas in my smoothies, so I always skip them and replace with things like peaches and apples. Still mighty tasty. A word, though, if you use a red fruit or blueberries, etc., your smoothie will look like dirt. It will still taste fine, but will look pretty darn gross. =)
Love your site! And THANKS for sharing.
My favorite way to add an extra boost is to use coconut water instead of plain. I don’t like coconut water by itself, but it’s really good in smoothies. My baby sister calls this one the Hulk smoothie:
Spinach
Coconut water
Pineapple (or mango)
I don’t measure so it goes a bit like this: 2/3 of the blender with spinach (you can add Kale, too). A handful of frozen pineapple or mango. Coconut water to cover (squished down). Blend and drink.
I think I will try this with Granny Smith Apples next. YUM!
P.S. The juice bar by my work suggested adding celery if you like salty flavors mixed with your sweets (I do) and a dash of cayenne or some ginger if you want that sweet and spicy kick with your greens and fruit.
Hey Erin.
Thanks for your comment + I am loving your salty tip! ๐ Will you be joining us for the January Challenge?
Just joined today and ive joined the 30 day challenge, really keen to stay healthy over Christmas and keep my energy levels up.
Thought i’d try the beginner smoothie 1st, any tips re getting as much as poss’ from a mango? Never had much success with them. What fruit could I replace with if it all goes to mush?
Hey Amanda.
Have you seen BuzzFeed how to cut a mango? It change my life:
Mango can interchange with peaches, pears, apples, pineapple. ๐
is this safe to do while breastfeeding?
Hi Whitney.
Every mom and baby nursing experience is different, some babies are sensitive to certain food items, we have had numerous moms continue to drink their green smoothies while nursing. Just be mindful that leafy greens have lot of fiber and can be sent into your milk stream.
If you have more questions consult your healthcare provider or lactation consultant. ๐
As a mom of a two year old who just finished nursing, I love hearing about other moms passionate at breast-feeding and nutrition! You RAWK for giving your baby such an awesome super food! Way to go! ๐ -Rawkstar Jessie
can I substitute the pineapple and banana for berries and cantaloupe melon??
Totally. ๐ Our recipes are here to inspire you โ you donโt have to follow them to a T. Yet we do think they are mighty tasty! Feel free to use other green smoothie recipes and even make some up yourself. The key to making green smoothies your lifestyle is making it easy and part of your daily routine. So we recommend using fruits and veggies that are easy for you to find and are affordable.
I did 1cup spinach ,1cup Kale and 1 cup mango ,1cup melon with 1tbs of Almond butter. It taste great and it made enough for breakfast and lunch…Now I just have to focus on keeping dinner healthy ..
Rawesome, Samantha! Glad you enjoyed it!
You often mention not eating until 30-60 minutes after having a green smoothie. Why is this? Can I have a smoothie with an egg for breakfast? Or do I need to wait to have the egg? Thanks!
Hey Emily!
Fantastic question. I am not completely sure. Jen + Jadah have spoken to a lot of nutritionist and this might be something they suggested for our community.
Cheers.
Hello !!
Im 20 years old and Im having trouble eating healthy. I want to start this smoothies plans but I dont know what kind of smoothie should I drink for weight loss.
Hi Nicole,
Thanks for reaching out to us. Just by drinking green smoothies daily without even changing your regular diet, you are moving in the right direction towards healthy eating. We suggest you eat real food thatโs free of processed sugar and avoid ingredients that you canโt pronounce. My personal meal plan during the green smoothie diet will be paleo-inspired with lots of veggies and some seafood (weโre both pescatarians).
https://simplegreensmoothies.com/fat-burning-smoothie
If you want to take your health to the next level, we recommend checking out our Plant-Based Cleanse Cleanse. This is a step-by-step meal plan, with daily green smoothie recipes and whole food meal recipes created by a holistic nutritionist.
https://simplegreensmoothies.com/cleanse
Hi, I was wondering if these smoothies can be used as meal replacement smoothies and if they can be used instead of dinner.
Hey Angela.
This is not a fast or a restrictive diet, so you can eat regular meals during this challenge. We are making healthy lifestyle changes that will last a lifetime! Our goal for you is to drink at least one 2-cup serving green smoothie a day in addition to your regular diet. If you would like, you can replace 1 or 2 meals with green smoothies. If you drink green smoothies as meal replacements, make sure to add a protein boost (plant-based protein powder, nut milk, nut butter), or snack on some nuts or a hard-boiled egg 30-60 minutes after you drink your green smoothie.
Hi, I just joined Simple Green Smoothies. I have been eating a raw, whole food plant based diet for a while. I have read 30-35 books on nutrition & chronic disease thus far. Right now I am reading The China Study. One thing I have learned so far from the book is that the RDA of protein is 9-10%. “Almost all Americans exceed this 9-10% recommdation , we consume between 11-21%, with an average of about 15-16%.”. Meat based protein is not good for us humans, but plant based proteins are. Animal proteins tend to promote cancer, plant proteins do not. Here is one quote from the book: “heart disease, diabetes, and obesity can be reversed by a healthy diet. Other research shows that various cancers, autoimmune diseases, bone health, kidney health, vision and brain disorders in old age(like cognitive dysfunction and Alzheimer’s) are convincingly influenced by diet. Most importantly, the diet that has time and again been shown to reverse and/or prevent these diseases is the same whole food, plant based diet that I had found to promote optimal health in my laboratory research and in the China Study. The findings are consistent……… we have shown in experimental animals that cancer growth can be turned on and off by nutrition, despite very strong genetic predisposition……. Relative to total calorie intake, only 5-6% dietary protein is required to replace the protein regularly excreted by the body (as animo acids).”
hi, I noticed a some of the smothies have pineapple im allergic and wanted to know what can I use as a substitute.
Hey Gaby.
Thanks for the comment, try another sweet fruit in your smoothie, perhaps mango or a banana. ๐
So excited! Day 1 of my 30-Day Green Smoothie Challenge and I feel better already! I made a delicious smoothie! Here’s the recipe:
2 cups kale
11/2 cups almond milk
1/2 banana
1 cup tropical frozen fruit
1 Tbsp. maca
It was sooooo good! ๐
Cheers to you and you health journey! ๐ We are cheering you on!
if I’m doing a meal replace smoothie how many ounces should I be drinking. and what meal replacement smoothie for weight loss do you recommend?
Hey Aujanae.
A meal replacement should be 16oz + a protein. ๐
Hi. I really like your recipe. But ฤฑ don’t know when to drink it. Cause it’s like to have a lot calorie. Need your help. Thanks
Hey Sema! ๐
Our smoothie recipes make about 4-5 cups (32oz โ 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.
If you drink green smoothies as meal replacements, make sure to add a protein boost (plant-based protein powder, nut milk, nut butter), or snack on some nuts or a hard-boiled egg 30-60 minutes after you drink your green smoothie.
thanks sooo much ๐ you are perfect ๐ that helped a lot
Happy to help, Sema. ๐