6 Energy-boosting ingredients for green smoothies

If you’re like me, you would do anything for more energy through the day. Chasing around two kiddos, cleaning the house, and getting all of our meals prepped for the day… Whew! By 2 pm, I crash, which makes me reach for the unhealthy coffee drinks to get me through the day. Put that coffee or energy drink down, I say!


Supercharge your green smoothie

We’ve got 6 all-natural fresh fruits, veggies and boosters to reach for to give yourself a natural burst of energy that will help supercharge your body for the whole day!


This yellow beauty comes with a boatload of natural energy. Loaded with potassium, fiber and b vitamins, bananas are a great pre and post workout fuel as well as a crazy nutritious snack.


A cup of berries gives your body a good amount of healthy Vitamin C. This is great for a natural boost of energy and is filled with fiber—great for keeping things moving regularly. Check out this post for our 5 top berry picks.

Citrus Fruits

These vitamin C powerhouses provide a quick burst of energy and endurance. Citrus fruits are easy to add to any green smoothie by squeezing the juice from a half of lemons or limes or tossing in some peeled oranges or clementines to your recipes. We love adding these 8 citrus fruits to our blenders for a burst of Vitamin C.

Leafy Greens

The powerhouse of veggies, leafy greens contain vitamins A, C, K, Magnesium, Iron and the almighty B which all provide natural energy and keeps your energy levels up and running throughout the day. Check out this post for all the wonderful leafy green options.


Full of magnesium, most nuts provide a quick pick-me-up and help to keep you there. Instead of reaching for a cup of coffee, reach for a handful of your favorite nuts. *tip* Be kind to your tummy and blender. Soaking nuts in water the night before helps with digestion and is also easier for your blender to chop them up without hurting the blades.


Chia and Sunflower seeds help regulate your blood sugar giving you energy throughout the day. They’re a great source of fiber and protein and you can’t beat that crunch factor. Here’s our top 6 reasons why we love chia seeds.

Keep a handful of these items on hand at all times if you’re struggling with keeping your energy-levels up. You’ll thank yourself later!

What are your favorite natural energy boosters?

Share what works well for you in the comments below.

Tags:    /   Categories: Cooking Tips 

By: Jen Hansard | Updated: 12.25.2013 | COMMENTS: 90


Leave a Reply

Your email address will not be published. Required fields are marked *

  1. Jenna says:

    I have a question. It is so hard to find natural things that give you energy without green tea in them. My husband works long hours at work and gets not very much sleep. I am trying to find a pick-me-up for him that isn’t soda,candy or anything caffeinated. What would you recommend?

    • SGS Rawkstar Amanda says:

      Hi Jenna,

      Did you know that our green smoothies give you a great energy boost? Similar to a cup of coffee! Adding MCT Oil to your next smoothie is a great option too.

      MCTs are unique in that they do not require energy to be absorbed or stored in the body, meaning they can directly be used as fuel for your brain + body. Since they don’t undergo a complicated digestive process, they are a perfect source of fast and sustained natural energy (waaay better than sugary energy drinks!).

  2. wanda says:

    Hi my name is wanda I am lookING for a healthy way 2 get a energy drink that would best suit me I am on dialyis and I cannot have too much of phosphorus

    • SGS Rawkstar says:

      Hi Wanda,

      Thanks for reaching out. One of our favorite beverages is our Chia Fresca. It gives you a great energy boost while fueling your body with protein + plenty of hydration.

      FYI: For any member of our community with health concerns, we do suggest you talk with your doctor to ensure our recipes are the right choice for you + your body.

      Cheers to health + happiness!

  3. seru says:


  4. Heather G. says:

    I love Cacao Powder and Chia seeds together. They really wake me up and satisfies my sweet tooth (i have a chocolate smoothie every other day or every 3 days) SO GOOD!! with a banana and 1/2 avocado and liquid base plus veggies. mmm

  5. Clinette says:

    What other protein suggestions would you make for smoothies? Thanks. Love LOVE LOOOOVVVEEE your website!!

    • SGS Rawkstar says:

      Thanks for the love, Clinette! Looking to boost your green smoothie with healthy plant-based proteins? Learn more about our favorites here…


  6. Alice Lee says:

    Wow is just the simple word that may explain that how much I liked it. It was nicely stuffed with the material I was looking for. It’s great to be here though by chance.

    • SGS Rawkstar says:

      Hi Alice,

      YAY! We’re so happy you found us in this busy digital world + our 6 energy boosting ingredients was just the information you needed!

      Cheers 🙂

  7. Lena says:

    Awesome! Its genuinely remarkable post, I have got much clear idea about from this post.

    • SGS Rawkstar says:

      Hi Lena,

      YAY! So happy to hear you found our post helpful! Cheers to a great natural caffeine-free energy boost! 🙂

  8. Mari says:

    Hello Grlz:
    My grlfriend work 2 full time jobs. Basically what happens Is she has no energy at all not even if she slept her whole day off. Ive tried having her take every morning a multi vitamin and iron but I feel this really is not helping. Can you help me plz?

    • SGS Rawkstar Jessie says:

      Hi Mari,

      Thanks for reaching out to us. Since we are not doctors or nutritionists, we suggest that any member of community with health concerns to speak to their healthcare provider. They will know you girlfriend best.

  9. Mary says:

    Sorry, meant to give the site that gave the information re Metric and US measurements:

    Volume – One cup dry = 225 ml.
    Volume – One cup liquid = 250 ml.

  10. Mary says:

    US and UK equivalents – found on –

    British and American Variances
    Term Abbreviation Nationality Dry or liquid Metric equivalent Equivalent in context
    cup c., C. usually liquid 237 milliliters 16 tablespoons or 8 ounces
    ounce fl oz, fl. oz. American liquid only 29.57 milliliters
    British either 28.41 milliliters
    gallon gal. American liquid only 3.785 liters 4 quarts
    British either 4.546 liters 4 quarts
    inch in, in. 2.54 centimeters
    ounce oz, oz. American dry 28.35 grams 1/16 pound
    liquid see OUNCE see OUNCE
    pint p., pt. American liquid 0.473 liter 1/8 gallon or 16 ounces
    dry 0.551 liter 1/2 quart
    British either 0.568 liter
    pound lb. dry 453.592 grams 16 ounces
    quart q., qt, qt. American liquid 0.946 liter 1/4 gallon or 32 ounces
    dry 1.101 liters 2 pints
    British either 1.136 liters
    teaspoon t., tsp., tsp either about 5 milliliters 1/3 tablespoon
    tablespoon T., tbs., tbsp. either about 15 milliliters 3 teaspoons or 1/2 ounce

  11. Anne says:

    My brother got me onto this little gem of an idea. Take a serving of wheat grass, about one eighth of a tray, put it in a high speed blender, add one or two cups water and blend until water is nice and green. Strain and keep water, that is where all the good stuff is. Put it back in your blender and use that as a base for your smoothie, whatever you decide to put in your smoothie, it already has an excellent base of great nutrition in the wheat grass juice. When my brother started eating healthy and making smoothies, his marathon time for running a marathon improved drastically.

  12. Marie says:

    I am so glad to have found you gals, the website and the challenge! I’ve had a smoothie every morning since 2/24, I’ve surprise myself. My coworker has been telling me about green smoothies for years. I don’t eat veggies, but this has been great. Anyway would it be a good idea to add protein powder to the smoothies. Thanks, Marie

    • Jadah and Jen says:

      You can add any of these protein options 🙂

  13. Frank B says:

    Hi Girls!
    I just started the 21 day cleanse challenge today!! I just wanted to say that the recipes rock! and get this…they actually taste great!! Thank you!!

  14. Cubby says:

    loving the site and so happy to have stumbled upon it!!!

    question: what is the recommended way to add chia seeds to the green smoothies? blend in? post blending? I also usually prepare my smoothies the night before.

    I guess an even better question is how YOU like to do it?

    thanks ahead of time!!!

    • Jadah and Jen says:

      Hi Cubby!
      We do it any of these three ways:

      -Soak for 15 minutes and then blend in
      -Blend them straight in
      -Or add them to the top

      Any of these works!

  15. Rosa says:

    I’m so happy I came across this website. I just love it. I’m enjoying some of the recipies and the many tips I recieve. Never knew we freeze veggies. Thanks I will recomand this to my friends. Keep up the good work.

  16. Naveena Taunk says:

    Hi Jadah,

    I am very much inspired by you website. Thanks for sharing all these recipes.
    I have recently started blogging about food recipes too 🙂

    Please advise me for improvements.

  17. Judi says:

    Hi there,

    I started this challenge on Saturday and totally love my smoothies! Only problem is I am ravenous after 2 hours (even after eating a hard boiled egg about 45 minutes after drinking smoothie). My intention was to have a smoothie for breakfast and dinner with a normal meal at lunch but I’m about to nibble on a low flying duck in between. Any suggestions on healthy snacks in between?

    Thank you

    • Jadah and Jen says:

      Ha ha! Can I borrow that low flying duck expression? Pretty funny 🙂 Here are some of our favorite options:

      -Handful of nuts (like almonds)
      -Hard boiled egg (great protein!)

      Those are just a few 🙂

      • Judi says:

        Thanks for the snackie ideas!

        You’re welcome to use the expression 🙂

      • Linda says:

        Hi. I have found that adding an avocado (whole or half), or a banana or some rolled oats seem to help keep me full for a longer period of time. Try it. Hope it helps! Ps. I am loving the green smoothies! Have lost weight and blood sugars have come down. Thanks!

  18. Blue Morpho Apothecary says:

    One of my favorite things to add in to my smoothies is maca powder — it has a nice “malty” flavor and is a great superfood addition!

  19. Kathie M. says:

    Isn’t cacao and cocoa the same thing? I can’t consume chocolate because it is a migraine trigger. So I was looking for a substitute.

  20. Kathie M. says:

    Do you know if chia seeds contain caffeine and is there a substitute I can use for cacao powder. Would carob powder be a good substitute for cacao powder?

    • Jadah and Jen says:

      We like substituting unsweetened cocoa for cacao, unless you meant you didn’t like the flavor of cacao…

      To our knowledge, chia seeds do not contain caffeine.

      Hope this helps!

  21. Regina says:

    I am using Aloe Vera Juice as my liquid base. Itbis working out great.

  22. Melissa Serna says:

    Can I use grocery store orange juice instead of fresh squeezed oj?

  23. Melissa Serna says:

    If I’m making my smoothies with grocery store orange juice is this okay? I don’t have the time to sqeeze oranges.

  24. Charlotte says:

    Approximately how many calories in the green smoothie 30dy challenge ? Thanks Charlotte

    • Jadah and Jen says:

      Hi Charlotte!
      We currently don’t track the amount of calories for our smoothies. Each smoothie is two servings, and a couple good sources to track nutritional info are the websites/apps: My Fitness Pal and Lose It.

      Hope this helps!

  25. cindy says:

    I have seen tips on freezing spinach and kale, but my question is do you wash it or blanch it first?
    Also if fresh fruit is not available is frozen or canned better?

    • Heather says:

      Good question, also curious about the blanching (as I’m looking for ways to get my greens blend better, making it smoother). I would definitely always wash your greens, even if they are pre-packaged. Last night I just washed and chopped kale and put (pre-measured) into some tupperware and threw it in the freezer. Trader Joe’s sells frozen kale too which I’ve used and it so easy. Frozen fruit is better than canned, but the only canned fruit I like to use is pineapple because fresh isn’t always available and it’s a pain to cut up.

    • Jadah and Jen says:

      We prefer to rinse, pat dry, and freeze the leafy greens in a freezer bag or container 🙂

  26. Rhonda says:

    Made my first green smoothie this morning with stuff I had in the house: spinach, raspberries and mango. It was fantastic but I warn anybody now who uses raspberries: the colour will be a major turn off! I almost didn’t drink it, but was glad I did.

    Do you recommend peeling apples for these recipes?

    • Jadah and Jen says:

      We don’t recommend peeling apples, Rhonda. We like adding the skin and extra fiber. But, it’s totally a personal preference. 🙂

  27. Trudy says:

    On the subject of milk, humans are the only mammal that consume milk from other mammals or consume it past weaning. All others that we bottle feed get formula based on their own species’ needs. Food for thought.

    • Jadah and Jen says:

      Thanks for the food for thought, Trudy 🙂

    • Misty says:

      But isn’ t that just because we are the only mammal with appeasable thumbs? I don’t think a horse could milk a cow, even if it wanted to.

  28. Jennifer says:

    I’m breastfeeding and am aware I can’t detox right now but I’m curious if drinking two green smoothies a day is okay? I would assume it is…

    • Jadah and Jen says:

      Totally up to you and your doctor. If your body can handle it, I’m sure it’s fine. But we would recommend discussing that with your dr. 🙂

  29. Jennifer says:

    I’m allergic to avocados, do you have a suggested substitute?

    • Jadah and Jen says:

      Leave it out, Jennifer and add some other type of healthy fat like flax seeds, nuts or chia seeds 🙂

  30. Tosha says:

    Heather, did you know 90% of Soy products are Genetically Modified? Soy beans, corn….look it up!

  31. Leah Brooks says:

    I’m excited to do this — I have tons of lettuce, Swiss chard, and spinach in my gardens. I also have a lot of broccoli and cauliflower and I found that broc and cauli leaves are wonderful in the green smoothies too 🙂

  32. tamara says:

    hi, i was wondering what is a good substitute for bananas. I really can not eat them and all but 1 juice for the first week has bananas in them.


    • Jadah and Jen says:

      Check out this article, Tamara!

      The first part of it talks about bananas, but the last part talks about things you can use instead of bananas 🙂

  33. Heather says:

    Curious of your views on dairy and/or why none of your smoothies contain yogurt?

    • Jadah and Jen says:

      Great question! 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 infections. 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. So 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.

  34. Nancy R says:

    I oven roast sweet potatoes or butternut squash. Freeze them by spreading on a cookie sheet, then place them in a bag so I can add them by the handful to my green smoothie. When roasted both become sweet and creamy so blend well. Really go well with Kale and other goodies in my green smoothie. Love your site!!!

  35. Lina Cruz says:

    Good Morning
    I was just wondering what can I do if Im allergic to Avocado’s?
    Thanks 🙂

    • Jadah and Jen says:

      Check out this article below! It has lots of different ways to incorporate similar nutrients.

  36. Juli says:

    Hi there,
    somewhere else I read that too much spinach and kale is not good because of something in there that can be toxic if consumed too much (forgot what it was). Is the next week after the first one include different greens?

    Also, how do you keep your kale and spinach fresh for a week, I always seem to buy kale that goes bad after 2 days – it gets brown and starts to smell. Suggestions?

    • Amy says:

      I had a big bag of kale and spread it out on a cookie sheet, flash froze it (put it in freezer for 1/2hour) then put them in individual zipper bags (enough for 1serving) and put them in the freezer. Now I have it pre measured for my smoothie and it’s frozen which helps keep the smoothie cool!

      • Elizabeth H. says:

        Thank you SO much for this tip!! I have been so bummed to open bags of kale and spinach that I had purchased a day or 2 prior only to get hit in the face with that awful “swampy” smell. I will definitely try this.

    • Jadah and Jen says:

      Hi Juli!
      Changing between spinach and kale during a one month period will be fine. You shouldn’t have to worry about any negative effects. You can always switch out any of the leafy greens for another kind! Here’s a list of our favorites:

    • Elka says:

      Hi Juli!

      I dampen a newspaper page and wrap my leafy green in it before I place them in my refrigerator. They last twice as long!

  37. Hooi See says:

    Stumbled upon this and really want to start a new routine. Eating and drinking more healthily. Never liked kale but will give it another go in a smoothie. Off grocery shopping today. Can’t wait to start!

    • Jadah and Jen says:

      Glad you’re giving it another shot! Maybe start with half the amount that it asks for to work yourself into it 🙂

  38. Keli says:

    Is it possible to also make the shopping lists and recipes in a pdf….I want to print them but don’t want to print all of the email….or did I miss that somewhere.

    • Jadah and Jen says:

      Hi Keli!
      We are working on creating recipe cards for the whole challenge, but we are not creating them for each week.

  39. Fab says:


    Just received the recipes for day 1. I know everything is measured in cups in the US, but for those of us who don’t use cup measures, how much is a cup in grams please so I know how much of each ingredient to put in?



    • Brenda says:

      It’s a little over 200 grams 🙂

    • Heidi says:

      Unfortunately it’s very difficult to convert cups to grams, since cups are a volume measurement and grams are a weight measurement. For example, one cup of spinach would translate into a lot less grams than one cup of almonds or mangoes.

  40. Briget says:

    I’m going to really have a hard time with the challenge. I’m allergic to oranges, berries and nuts. I’m not sure if they will taste the same or have the same energy boosting effect.

    • Jadah and Jen says:

      He Briget!
      Please feel free to substitute anything you are allergic to for other fruits/ingredients that you aren’t allergic to. For oranges, find something else that is sweet and tangy. For berries, use something that is slightly less sweet and a bit tart. For nuts, use something that will boost protein… like chia seeds! Please don’t feel like you have to have the recipes exactly how they are!

  41. Veronia says:

    Merry Christmas to all and a Healthy New Year!

  42. Karen says:

    Do not open the email. Just scroll down and the recipes and shopping list are there. If you open the email, they are not.

    • Jadah S says:

      Hi Karen, why would you not open the email to get the shopping list? Just don’t want anyone being confused on how to find their shopping list and recipes. 🙂

      • Karen says:

        Sorry! I am not so technologically savvy. I found my list and recipes
        by scrolling down the email. However, if I “clicked” on the email, the grocery list and recipes were not there. I am excited to be part of the challenge, but will leave computer help to others! 🙂

  43. cathy says:

    Hey Carol!
    I just received my email and everything is way at the bottom if you keep scrolling down. If you did not receive an email I would email the ladies hope that helps have a good one!

  44. Carol says:

    I am not finding the recipes for the 1st weeks Challenge Help !

    • Jadah S says:

      Make sure to check your spam or promotions folder. But if you’re on this page, I’m assuming you clicked on it from an email from us. If so, just scroll down to the bottom of that email to see the shopping list and recipes. 🙂

the latest recipes

These are the go-to books, smoothie swag and guides for making tasty green smoothies and plant-powered meals.

Helpful Wellness Products
The BEST Green Smoothie Ever?

Yep! The #1 rated green smoothie recipe according to Google & our rawkstar community is this green gem! Kids, adults, dogs, chickens, and grandparents have all taste tested it and agree: it's the best.

Top 7 green smoothie recipes ever!
Let us know what you think!
autumn flavors
Artboard 3

Discover exactly how to eat to lose weight, gain energy + boost your immune system, naturally.

For 21 days, you'll embrace an autumn-inspired  plant-based whole foods diet packed with smoothies, hearty snacks and soul-comforting meals. This is unlike any other cleanse out there— and that's why you get lasting results!


I lost 10 pounds over the 21 days and I was never hungry! —Carrie Eichens