Change up your green smoothie liquid base

Change up your green smoothie liquid base

green smoothie liquid base

Every ingredient in your green smoothies should be placed with a purpose.

When making green smoothies the liquid-base is one that is often overlooked, but the reality is that the liquid that you use for the base of your smoothie is just as important as any other part.

The main reason for changing the liquid base is similar to the reason that we rotate our greens: When we use different liquid bases we give our bodies the opportunity to use many more available nutrients. Sticking with just one liquid base gives your body the same nutrients over and over, which can be good, but why waste the opportunity to receive a variety of nutrients that can work in harmony with the lifestyle that you live? In order to help you know which liquids are best for you we made a list of the most popular bases and highlighted how they affect your health.

Health benefits of a green smoothie liquid base:


waterWater

Many confuse fatigue with lack of hydration. When you are properly hydrated you have more energy, not to mention how it flushes out the nasty toxins in your body. Water is essential for your body, and its simply good for you. Use water in your smoothies when you are looking for an easy, cheap, and simple base for your smoothie.

[hr]


almondmilkAlmond Milk

Almond milk is a lactose-free, warm flavored liquid that will provide you with vitamin E, protein, and fiber. Since it is lactose free it is easily digestible, and its even low in fat and cholesterol free. If possible, find an unsweetened kind of almond milk to stay away from the high amounts of sugar. Its a great base for those fall months!

[hr]

 

coconutwater

Coconut Water

If you are looking for an all-natural sports drink, then you’ve found it! Coconut water is filled with electrolytes and potassium, which are two nutrients your body craves when expending lots of energy. It’s low in calories, fat, and sugar meaning that this is the liquid-base you want when working out. Use it in the morning to kickstart your action-packed day.

[hr]


coconutmilkCoconut Milk

Coconut milk is squeezed from the meat of the coconut which produces a sweet and tasty liquid. Though it is high in protein, fiber, and other micronutrients, it is also high in calories and fat. For this reason we recommend using coconut milk as a liquid-base only for special indulgences–maybe for date night desserts. This milk does help to protect your heart, but it will cost you in other areas if used on a regular basis.

[hr]


juiceFresh-Squeezed Juice

Many fresh squeezed juices offer beneficial antioxidants and helpful enzymes. They offer an array of vitamins and taste good, too. The thing to keep in mind about fruit juices is their high sugar content. When using fresh squeezed fruit as a liquid-base, be sure to use plenty of raw leafy greens and low glycemic fruits (berries, peaches, apples) to balance out the sugar content. You can also add water to your juice base— like 1 cup fresh squeezed orange juice and 1 cup water.

[hr]


ricemilkRice Milk

If you struggle to digest lactose in milk, or are just looking for something different, then try using rice milk as a liquid-base in your green smoothie. Though it is lacking in protein, it is fortified with calcium and low in cholesterol, which makes it a slightly healthier option than cow’s milk–and you can get the lacking protein through various superfoods and leafy greens. It is naturally sweetened, fructose free, and goes great with your daily smoothie.

[hr]


greenteaGreen Tea

Green tea is a fighter against four of the biggest health issues in the western world: cancer, heart disease, weight, and diabetes. The secret? It contains a high concentration of polyphenols, which are a specific type of antioxidant. These antioxidants are also known to rejuvenate skin cells and give you a clearer complexion. Sweet! Right? Green tea does contain caffeine, which makes it a great base for those who are trying to transition from a morning cup of coffee to a green smoothie (no headache this way).

[hr]

Which of these liquid-bases provide you with the nutrients that your body needs? If you can answer that question then you will be successful in this weeks challenge. Its all about finding what you need, what you like, and what goes well with your raw leafy greens, fruits/veggies, and superfoods. Changing it up is good for you, keeps things fresh, and simple! Cheers!

 

391 comments

Tisha 7.16.2015 - 5:31 pm

Hello,

What about natural apple juice for a base? I am just curious since my husband uses it. I do not want to mess up the calorie base of the smoothie. Thanks for your help!

Reply
SGS Rawkstar 7.17.2015 - 8:44 am

Hi Tisha,

Great question! We love using fresh fruit juices, include apple juice! The thing to keep in mind about fruit juices is their high sugar content. When using fresh fruit juice as a liquid-base, be sure to use plenty of raw leafy greens and low glycemic fruits. You can also add water to your juice base— like 1 cup fresh apple juice and 1 cup water.

Reply
Tisha 7.23.2015 - 10:27 am

Thanks for your help!!

Reply
SGS Rawkstar 7.23.2015 - 7:00 pm

You’re so welcome, Tisha! Thanks for blendin’ with us!

Reply
Poppy G 7.16.2015 - 3:48 am

What about soya milk? shall we avoid soya milk for the green smoothies? Thanks

Reply
SGS Rawkstar 7.16.2015 - 1:56 pm

Hi Poppy,

Great question! We believe that small amounts of organic, non-GMO soy are fine (like tamari and tempeh) but we recommend staying away from highly-processed unfermented soy products which can interfere with nutrient absorption and leach nutrients from your body. Soy milk, soy burgers, and soy ice cream are all in this category. That’s why we love to reach for unsweetened almond milk and coconut milk. We love them both!

Reply
Kelly 7.15.2015 - 10:51 pm

Hi, I see that a lot of recipes call for almond milk. Because of allergy issues, I can’t use any type of nut products. What would you recommend as a substitute for almond milk for the creamy quality?

Reply
SGS Rawkstar 7.16.2015 - 1:55 pm

Hi Kelly,

If allergies are keeping you away from almond + coconut milk, try reaching for rice milk instead!

Reply
Gail 7.9.2015 - 2:00 pm

We use plain kefir for the liquid in our smoothies sometimes. Any opinions on that? Thanks!

Reply
SGS Rawkstar 7.9.2015 - 6:33 pm

Hi Gail,

Great question! A lot of our community has shared that they enjoy blendin’ with kefir. We’ve talked with a lot of nutritionists and milk isn’t all that it’s been hyped up to be. Dairy is one of the highest diet allergies (and often goes undiagnosed), yet can cause inflammation and if you aren’t buying organic milk, you’re also getting doses of antibiotics, hormones, etc that can tip your own body out of whack. We just avoid milk for our family (and opt for almond milk). We get our calcium from plant-based sources mainly— broccoli, spinach and kale.

It’s definitely a personal choice, and you just have to decide what works best for you and your family.

Reply
Rachael Allred 7.12.2015 - 4:31 pm

Ah, but what about water kefir? Even better – coconut water kefir? All the probiotic awesomeness of dairy kefir minus the lactose. 🙂

Reply
SGS Rawkstar 7.14.2015 - 7:49 pm

Hi Rachael,

I haven’t seen coconut water kefir, I’ll have to keep an eye out for it!

Cheers,
Amanda, SGS Rawkstar

Reply
Tammie 7.8.2015 - 11:50 am

What is your favorite brand of coconut water?

Reply
SGS Rawkstar 7.8.2015 - 2:23 pm

Hi Tammie,

I personally reach for Harmless Harvest, because it’s organic + minimally processed. You can pick it up at Whole Foods. We suggest reaching for a brand thats unsweetened, with the least amount of additives possible.

http://www.harmlessharvest.com/

Cheers,
Amanda, SGS Rawkstar

Reply
Joan 7.6.2015 - 3:39 am

Hi, I have signed up for my second 30 day challenge to get summer recipes and because I missed the emails! I use rooibos tea as a liquid base in many smoothies. It goes great with cocoa containing smoothies. It also is full of anti oxidants, but has no caffeine. Give it a try. Thanks for all your support!

Reply
SGS Rawkstar 7.6.2015 - 4:31 am

Hi Joan,

We love blendin’ with tea! Using tea, is a great option, when you’re trying to kick your morning coffee habit! Did our emails not reach your inbox? If so, our apologizes, technology is not always on our side. Send a quick message to our team at the link below and they’ll get the challenge recipes + shopping lists to your inbox right away!

Cheers!

Reply
Simonei 7.4.2015 - 4:19 am

Love Rawing it. It’s my first week and going great. My only threat is chocolates but only had one for the week though. Any help?

Reply
SGS Rawkstar 7.5.2015 - 9:33 am Reply
Joanne 7.2.2015 - 5:42 am

Hi I just started having smoothis for breakfast and lunch. However Im getting a lot of froth meaning it’s very thick at first then as it sits it gets thinner. My recipe is a cup each of coconut water, water,mango, peaches, spinach, kale and a handful of shredded carrots. Help

Reply
SGS Rawkstar 7.3.2015 - 5:35 am

Hi Joanne,

Thank you so much for reaching out! Sometimes smoothies can become frothy because of the power behind your blender. To help calm the froth, we suggest once your smoothie is blended, place your blender on the slowest setting for a few seconds to settle everything down. Adding healthy fats like coconut oil help too!

https://simplegreensmoothies.com/tips/healthy-fats

Reply
Cindy 7.1.2015 - 10:01 am

My favorite liquid base is a straight peppermint sun tea – I make a gallon and have it in a spigot dispenser in my fridge. It gives such a nice background to just about everything.

I had an amusing experience when I used cranberry juice (for tract reasons) – I blended it in my magic bullet with spinach, and it frothed so much that there was all foam, and only about a half inch of liquid in the bottom. Once I blended the fruit in it settled down, but it was pretty green and fuzzy there for a while!

Reply
SGS Rawkstar 7.2.2015 - 3:49 am

Hi Cindy,

Thanks for sharing! Blendin’ with peppermint sun tea sounds like a great addition to your smoothies! It must be so refreshing! I’m going to have to give it a try!

Cheers,
Amanda, SGS Rawkstar

Reply
Kim 7.1.2015 - 4:32 am

Is the coconut milk you refer to from the can or out of the carton? There are so many varieties. If out of carton do you recommend the unsweetened, plain in all the recipes?

Reply
SGS Rawkstar 7.2.2015 - 3:47 am

Hi Kim

The container doesn’t matter, as much, as making you’re reaching for coconut milk and not coconut creme. Coconut milk has the liquid consistency of cow’s milk and is made from simmering one part shredded coconut in one part water. Coconut cream is much thicker and richer. It is made from simmering four parts shredded coconut in one part water. And yes, we recommend grabbing unsweetened coconut milk!

We also love making our own coconut milk…

https://simplegreensmoothies.com/healthy-eating/make-coconut-milk

Hope this helps!

Reply
1 11 12 13 14 15 19

Leave a Comment