1 GREEN SMOOTHIES 101 How to use this guide: I’ve listed all the basic ingredients that should make up your green smoothie. You can choose one from each category, or choose a couple from each category, just make sure you use my serving suggestions (i.e. 4 cups or handfuls), being careful not to use too much fruit. Once you adhere to the serving suggestion of each category, the smoothie can be totally your creation. Not feeling adventurous just yet? No problem! Use the recipes provided to start, then you can work your way up to concocting your own. Raise a glass to your Good Health! Green smoothies are all the rage right now, and there’s a reason they’re so popular they make you look and feel amazing! Green smoothies promote weight loss, clear skin, better brain function, they’re filled with cancer fighting antioxidants, and they boost immunity! Some people find that eating large amounts of raw veggies can be hard on their digestive system. With green smoothies, the blender does most of the work so your body doesn’t have to. Your cells can drink in the nutrients with little protest from your gut. Green smoothies are also great because the fiber is still present, unlike juicing where most of the fiber is stripped in the juicing process. So, what are you waiting for? Go get your smoothie on!! Sources: http://www.incrediblesmoothiescom By: Maureen Witten, CHC, M.A.
Greensmoothies101
Mar 09, 2016
A beginner's guide for making Green Smoothies and improving one's health!
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GREEN SMOOTHIES 101
How to use this guide: I’ve listed all the basic ingredients that should make up your green smoothie. You can choose one from each category, or choose a couple from each category, just make sure you use my serving suggestions (i.e. 4 cups or handfuls), being careful not to use too much fruit. Once you adhere to the serving suggestion of each category, the smoothie can be totally your creation. Not feeling adventurous just yet? No problem! Use the recipes provided to start, then you can work your way up to concocting your own.
Raise a glass to your Good Health!
Green smoothies are all the rage right now, and there’s a reason they’re so popular-‐ they make you look and feel amazing! Green smoothies promote weight loss, clear skin, better brain function, they’re filled with cancer-‐fighting antioxidants, and they boost immunity! Some people find that eating large amounts of raw veggies can be hard on their digestive system. With green smoothies, the blender does most of the work so your body doesn’t have to. Your cells can drink in the nutrients with little protest from your gut. Green smoothies are also great because the fiber is still present, unlike juicing where most of the fiber is stripped in the juicing process. So, what are you waiting for? Go get your smoothie on!!
Sources: http://www.incrediblesmoothiescom
By: Maureen Witten, CHC, M.A.
www.nourishingprogress.com Green Smoothies 101 cont’d.
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Veggies (choose one or a combination):
*Spinach
*Kale-‐remove leaves from woody stems
*Chard
*mixed salad greens
ü A good rule of thumb is to use a 4 to 1 ratio when combining greens and fruit in the blender. For example, I use 4 cups/handfuls of greens per 1 cup/piece of fruit.
ü Use Organic fruit and veggies when possible!
Fruits: (choose one or a combination frozen or fresh):
*Pineapple
*Apple
*Berries
*Mango
*Pear
*Peach
Liquids: (1-‐2 cups per smoothie depending on how thick or thin you like it):
*Coconut water
*Regular/filtered water
*Almond Milk
*Tea-‐ unsweetened, any flavor you prefer
ü Add a few ice cubes to the blender if you are using fresh, unfrozen fruit.
ü Almond milk will provide a different texture and taste compared to the different waters and teas.
www.nourishingprogress.com Green Smoothies 101 cont’d.
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Continued…
Fats & Superfoods (optional):
*Whole Chia Seeds (2-‐3 tbsp)
*Ground Flax (2-‐3 tbsp)
*Goji Berries (2-‐3 tbsp)
*Hemp seeds (2-‐3 tbsp)
*Cacao (1-‐2 tbsp)
*Almond Butter (1-‐3 tbsp)
*Organic, natural protein powder (I use “RAW Protein” found at Whole Foods)
Good Blenders for smoothies (click on the links below to be directed to Amazon.com for pricing & other info):
*Oster Counterforms Blender
*KitchenAid Artisan Blender
*Ninja Blender
*Nutribullet
*Vitamix
www.nourishingprogress.com Green Smoothies 101 cont’d.
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Thirsty for more? Do you want more smoothie recipes? How about a personalized health and nutrition plan? Or a free consultation with me, Maureen Witten, a Certified Health Coach? For all that and more visit my website:
http://www.nourishingprogress.com
You can also follow me on Facebook at:
http://www.facebook.com/nourishingprogress.com
Thank you for your interest in Nourishing Progress, and may you have a happy, healthy
day!
Sincerely,
Maureen Witten, CHC, M.A.
Maureen’s Favorite Recipes: Daily Green Shake:
*½ cup pineapple
*1 pear
*4 cups spinach
*4 leaves of Kale
*2 tbsp of whole chia seeds
*5 Ice cubes
Blend ingredients together until smooth, enjoy! You body is about to repair and nourish itself in ways you’ve never even imagined!
Chocolate Covered Cherries/Blueberries:
*1 cup Frozen Blueberries (or Cherries)
*3 cups of Spinach
*2 cups of Kale
*1 tsp Cinnamon
*1 tbsp Raw Cacao (I use Terr Amazon)
*2 tbsp Almond Butter
*1 cup Coconut Water
*2 tbsp Ground Flax
Blend ingredients and enjoy, your kids are gonna love this one!