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:


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.


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!




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.


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.


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.


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.


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).


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!



Shae 12.17.2015 - 4:29 pm

I want to try a few of the recipes here that use almond milk, but I’m not sure which to buy – the refrigerated version or the kind in the cartons on the shelf. Which would you recommend? I also have the same question about coconut milk – refrigerated or canned? Thanks so much!!

SGS Rawkstar 12.17.2015 - 5:31 pm

Hi Shae,

Great questions! It’s not as much about the container, as making sure you’re reaching for an option that is unsweetened, and with limited additives + processing. Interested in learning more about the different coconut milks available? Check out our post here…

Kelli 12.8.2015 - 1:27 pm

I have always used yogurt as my liquid base, either greek or regular, whatever happens to be on sale. Is there a reason you don’t include it?

SGS Rawkstar 12.8.2015 - 5:04 pm

Hi Kelli,

Great question! It’s all about what’s best for you + your body. Personally we avoid dairy for ourselves and our family. It’s the #1 undiagnosed food allergy and can be pretty tough on your digestion. But if dairy has you feeling great + you love blendin’ with it…then go for it!!

Ainsley 12.4.2015 - 1:42 pm

How about using Hemp milk?

SGS Rawkstar 12.5.2015 - 5:37 pm

Hi Ainsley,

Great choice! We love blendin’ with Hemp milk!

linda 11.24.2015 - 5:57 am

hi im in south Africa, how do I get your book lets it?

SGS Rawkstar 11.24.2015 - 7:29 am

Hi Linda,

You can pick up a copy of our book through the Book Depository, they offer free-shipping WORLD WIDE! Oh, KALE YEAH!

Meek 11.5.2015 - 12:41 am

I’m just starting out and was wondering can I use cactus water? I see that you recommend using coconut water and milk but do you recommend any brands specifically? I ask because the ones that I have seen have a high sugar content. Thanks!

SGS Rawkstar 11.5.2015 - 7:41 am

Hi Meek,

Great questions! We’re always up for trying new liquid base options. I personally haven’t tried cactus water, but if you enjoy it, go for it!

You’re right, we love blendin’ with coconut water as it’s super hydrating + packed with electrolytes. We suggest blendin’ with coconut milk occasionally, maybe as a date night dessert, as coconut milk can be high in fat. We make sure and reach for unsweetened liquid base options with limited processing – coconut does have natural occurring sugars so you will always see some level of sugar in the nutritional information.

Cheers 🙂

Alberto 10.23.2015 - 3:13 am

How do you prepare de green tea for green smothies? Should I use the traditional hot green tea cup? Or do you wait until it gets colder?

SGS Rawkstar 10.23.2015 - 7:35 am

Hi Alberto,

Great question! I steep a cup of hot green tea + allow it to cool prior to blending.

Cheers 🙂

Jim 10.21.2015 - 11:02 am

When you blend, do you blend on low or high, and for how long?
Do you have any videos covering this topic?
FYI….I have a vitamix blender.

SGS Rawkstar 10.22.2015 - 6:41 am

Hi Jim,

Vitamix suggests selecting Variable 1, turning your machine on + slowly increasing to your machine’s highest speed. Then blend for about 45 seconds or until smooth.

Watch Jen blend with her Vitamix here…

Cheers 🙂

Katie 10.15.2015 - 12:35 pm

Hi there! If I have greens that are about to go bad, can I blend and freeze them for future smoothies? How many “spinach cubes” would equal one cup of greens?

SGS Rawkstar 10.16.2015 - 8:20 am

Hi Katie,

Of course you can! We’ve heard from a lot of our SGS tribe that they use the same method. Or check out our post on freezing your leafy greens here…

Fred Griffin 10.6.2015 - 5:32 am

I have already signed up for your 30 day challenge and ordered your book, Lets Eat, and plan to order your Simple Green Smoothies when it becomes available.

Fred Griffin

SGS Rawkstar 10.6.2015 - 6:12 pm

Hi Fred,

You’re a total rawkstar! Thank you so much for your support!

Cheers 🙂

Sami 10.2.2015 - 6:44 am

How long can I keep my smoothie in the fridge?

SGS Rawkstar 10.2.2015 - 6:50 pm

Great question, Sami! Our green smoothies will keep in your refrigerator for up to two days! We suggest adding a small amount of lemon juice to help preserve their green goodness + storing in an airtight container!

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