You know that green smoothies are good for you. They’re a quick and easy way for you to add a nutritional punch to your diet, whether you’re whipping up breakfast, refuelling post-gym, or getting a mid-afternoon pick-me-up.
Green, leafy vegetables are nutritional powerhouses. Packed with chlorophyll, they give you energy, improve oxygenation, and help your body get rid of toxins. They’re also a great source of protein and fibre, making them perfect for blood sugar control.
But are you getting enough of your greens each day? Possibly not. Which is why Mallucci’s in-house nutritionists recommend mixing up green smoothies at home. By blending your greens, you’re essentially pre-digesting them, maximising their nutritional benefits.
But be mindful that the base of smoothies should be either water or coconut water, or a natural juice that’s mixed with water. Fruit juice as a base will negatively impact blood sugar throughout the day, so add your fruits and greens to the right base.
Which brings us to our recommended recipe. Our nutritionists suggest blending one cup of filtered water with a generous handful (or more!) of fresh spinach until smooth. Then add ½ avocado, a banana, and a cup of frozen berries.
It’s that simple.
This vibrant concoction may not look very ‘green,’ but we guarantee it will taste amazing. As you get more comfortable with green smoothies, feel free to experiment with reducing the fruit content and adding more greens. Ideally, aim for a pint of this green goodness daily for maximum benefit.
Experimenting with green smoothies is easier than it sounds. All you need to do is make sure your kitchen is stocked with a range of nutritionist-approved fruits and vegetables. Here’s what we recommend…
Leafy greens for your larder:
Kale
Chard
Lamb’s Lettuce
Spinach
Cabbage
Parsley
Endive
Romaine
Watercress
Pak choi
Radicchio
Coriander
Celery
Rocket
Mint
Healthy fruits for your fridge:
Apricots
Apples
Bananas
Berries
Melon
Cherries
Grapes
Kiwi
Mango
Papaya
Pears
Peaches
Pineapple
Plums
Prunes
More green smoothie ideas
Still need inspiration? Try these five easy recipes to get you blending:
1 cup water, 1 banana, handful frozen mango, ½ bag spinach
2 cups watercress, 1 banana, 1 small mango
6-8 romaine lettuce leaves, ½ honeydew melon
1 cup apple juice, 1 banana, 1 small mango, 5 kale leaves
4 pears, 4-5 kale leaves, a few sprigs of mint
Boost your green smoothie power
Want to make your green smoothie extra filling? Here are some additional ingredients to consider:
Avocado
Soaked nuts or seeds
Omega oils (flaxseed, fish, hemp)
Superfood powders (wheatgrass, spirulina, etc.)
Goji berries
Protein powder
Ground flaxseeds
Ginger (frozen)
Peanut Butter
Lemon/lime peel (frozen)
Now get blending your way to a nutritious and delicious green smoothie – the ideal way to get more of your greens.
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