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.

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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!

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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.

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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.

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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.

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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.

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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).

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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

Irene 11.6.2014 - 4:44 am

Do I want the green tea hot are do I cooler it before adding to the smoothie?

Reply
SGS Rawkstar Jessie 11.6.2014 - 10:59 am

Hey Irene.

Great question. Please chill your green tea after you have brewed it. 🙂 Cheers!

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Lisa 11.5.2014 - 8:00 am

I started my green smoothie challenge yesterday for the purpose of adding nutrients to my diet that I otherwise skip. My choice for my first smoothies was to use some Greek yogurt with probiotics, almond milk, frozen blueberries, a banana, and fresh baby spinach. It tastes great! One question I have for you since I saw a can of pears packed in their own juice in my cabinet this morning- would it be all right to use them instead of a banana one day?

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SGS Rawkstar Jessie 11.5.2014 - 9:56 am

Hey Lisa.

Welcome! So happy to hear you are saying YES to you health and blending with us! 🙂 You can use canned, but we prefer fresh or frozen. (Some times canned are sitting in extra sugar.)

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Carol 10.25.2014 - 7:02 am

What about adding scoop of protein powder?

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SGS Rawkstar Jessie 10.26.2014 - 6:45 pm

Hey Carol.

Great question. If you are looking for a plant-based protein that is free of animal products, your best option is hemp protein or raw vegan protein powder. Feel free to add 2-4 tablespoons to your morning green smoothies! You can buy hemp protein at Trader Joe’s, Whole Foods or even online at Sunwarrior.com. Hope that helps. Cheers!

https://simplegreensmoothies.com/tips/protein

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Tiffany 10.23.2014 - 1:25 pm

I have a question! My husband is severely allergic to all nuts so using nut milk is going to be a no no in our house. I don’t even allow it in the house. What would be the best thing to substitute for almond milk that would give a similar taste and consistency? Hemp milk? Coconut milk? Thanks!

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SGS Rawkstar Jessie 10.24.2014 - 7:54 am

Hey Tiffany.

Thanks for the comment. Yes, please use Oat Milk, Rice Milk, Coconut Milk.

Happy blending!

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Teri 10.17.2014 - 4:35 pm

Just wondering if you can use green tea as a substitute in the recipes that want almond milk or coconut milk/water?

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SGS Rawkstar Jessie 10.17.2014 - 7:36 pm Reply
Virginie D. 10.11.2014 - 2:47 am

Why not using Soya milk?

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SGS Rawkstar Jessie 10.15.2014 - 10:57 am

Hey Virginie.

We recommend staying away from highly-processed soy products which can interfere with nutrient absorption and leach nutrients from your body. Small amounts of organic, non-GMO soy are fine. 🙂 Hope that helps.

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Karen 10.4.2014 - 11:43 am

How much am I supposed to drink as one serving.

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SGS Rawkstar Jessie 10.6.2014 - 6:11 am

Hey Karen.

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.

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Kathy 10.2.2014 - 1:58 am

Just wondering if you can refrigerate the green tea for smoothies to use later? Thanks

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SGS Rawkstar Jessie 10.8.2014 - 5:26 am

Yes, go for it. 🙂 Some people say you have to drink it “right away” to get the optimal nutrients from each blend. But if left in the fridge over-night for one to three days, the taste and satisfaction is still there. You also may add a small amount of lemon juice to preserve and keep the smoothie blend as fresh as possible. Your body is still reaping the benefits of consuming fruits and vegetables even if it is not consumed right away.

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Lori 10.1.2014 - 6:12 pm

Regarding green tea: Personally, I add about a 1/2 treason of whole leaf ground/powder matcha tea. Healthiest tea, from what I read.

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SGS Rawkstar Jessie 10.8.2014 - 5:27 am

Great idea. 🙂

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Margie 10.1.2014 - 1:21 pm

I use Kombucha for my liquid sometimes…. it adds probiotics

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SGS Rawkstar Jessie 10.8.2014 - 5:27 am

🙂 Enjoy.

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