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November 21, 2011

The Green Smoothie - How To...

Green smoothies were my very first introduction into the world of Raw Living Food. I have posted many smoothie recipes on this blog, and while recipes can be helpful, they are only suggestions. Smoothie ingredients can be exchanged, replaced, and even omitted per availability and/or taste. If you are just starting out, or curious how someone else may create is my formula for the Basic Green Smoothie. Sometimes I get creative and add extracts and ingredients you may not have. I encourage you to not be alarmed or intimidated by these ingredients. You have a choice...either get those ingredients that I've suggested (because I like them), or make the smoothie without them. Either way, you will learn how to create fabulous and delicious Green Smoothies.

Ingredients: Smoothie Base
There are many You Tube videos on opening young Thai coconuts, so I'm not going to cover that here. The base of my smoothies is either a blend of the young Thai coconut water and meat...


Nut Milk - (Usually Almond)
How to Make Nut Milk

Ingredients: Greens
It's a good idea to alternate your greens to ensure you get the widest array of nutrients. I like to use either kale or dandelion. Kale comes in several different varieties, and I alternate between them. Depending upon where you live, you may have access to purslane and other local greens. I find spinach and chard rather strong and bitter. If you use them, add very small amounts at first, and mix with a milder green

Holding kale at stem, PINCH thumb and forefinger together on each side of stem. Grab the greens and slide up the stem, separating the leaf from the stem. Some people like to juice the stems.

Blend coconut meat and water (or nut milk) with a bunch of greens. Start off with a few leaves and add more as you acquire a taste for them.

Add 1-2 frozen sliced bananas (or any frozen fruit that you enjoy). It thickens the smoothie and keeps the temperature down during blending. A high speed blender is best and does make a significant difference, however, I worked with a regular blender for 2 years before I acquired my VitaMix.  It may take a bit longer, and you may have to stop and start the blender to avoid overheating the ingredients. But you can do it!

This can be the base for any green smoothie. What you do after this, is up to you. Don't be afraid to get creative.

If the banana or other frozen fruit is not sweet enough, try adding a a couple of pitted, chopped medjool dates to the mix.

Chia seeds or ground chia seeds are a wonderful ingredient to add to smoothies. Not only will they delightfully thicken your mixture, but they add fiber, protein and essential fatty acids. Chia is often referred to as "Runner's Food" because it holds so  much water, that it helps athletes stay hydrated longer during high mileage runs

Hemp Seeds

Hemp seeds are another wonder food.
You can grind them, sprout them, or use
them as is. Hemp is a high protein seed containing all 9 essential amino acids, like flax seed, (another great food you can add to smoothies). .  Hemp also contains high amounts of fatty acids and fiber, as well as Vitamin E and trace minerals. I'ts easily digested by most people, and does not tend to cause gas or bloating.

For you chocolate lovers, cacao powder is DIVINE! It contains high levels of sulphur and magnesium and is said to increases focus and keep you "happy." Cacao (raw chocolate) is often associated with LOVE, which is probably why it's given as gifts on Valentine's Day. While many people find themselves addicted to chocolate, I have found I can consume raw cacao without the deleterious effects of processed chocolate. It is bitter, like baker's chocolate and requires a good sweetener. I could not imagine my raw kitchen without cacao powder!!!!

As you begin to experiment in the kitchen and develop your own favorite green smoothie recipes, you may want to explore Medicine Flower extracts.There are over 40 flavors available. They are CONCENTRATED, so a few drops goes a LONG way! Take a basic recipe or formula as posted above, and change the flavor extract.

Go from a chocolate smoothie to a mocha smoothie, by adding a few drops of coffee extract (one of my favs). The variety is endless!!! Note: Mention Rawfully Tempting in the "shipping comments" and Medicine Flower will include a Special Bonus Sample with your order. Want to try a new flavor - specify it with your order and they will try to accommodate you. Great Company!

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ybturner said...

Love this post...........

I will happily share.

Rawfully Tempting - Barbara said...

Thanks so much yb!!! Love your blog too!

Raw Antonia said...

Great advice, i love green smoothies and i am also struggling with a normal blender...but with some effort and patience you can make pretty much anything with it, even tahini and hummus (ok, maybe with A LOT of patience :))
I love adding spinach in my green smoothies, also apple, banana and some lime or lemon juice for better preservation - Vitamin C is an antioxidant and it also helps keep smoothies longer, otherwise they can undergo oxidation fast in contact with air. Seeds are great too, they add texture and bulk. Ground nuts work as well, i add walnuts sometimes, cause I'm a big fan. :)

Rawfully Tempting - Barbara said...

Thanks for the great tips RA. Love your site, by the way!

Russell James - Weekday RAW Mini Course



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