Did you know that you can make your children get nutrient-rich leafy greens in a way they like them? You should incorporate leafy greens into your children’s diet so they stay nourished.

Green leafy vegetables (such as spinach and kale) are a rich source of essential nutrients including vitamins and minerals. However, children are reluctant to consume these vegetables and their consumption of dark green vegetables (DGVs) is way less than what is recommended for adequate nutrition.¹ This requires a creative and clever solution to ensure that children stay healthy and nourished. This is the point where green smoothies come in! Read on to learn how to make a green smoothie, its nutrient content, and how it benefits health. 

Introduction

Green smoothies are liquid refreshing drinks that can be consumed for healthy living because they contain abundant amounts of essential nutrients. You may also add fruit juices or concentrates to make the smoothie more palatable and to ease its consumption.²

Smoothies are very convenient and innovative substitutes which help you to consume dark leafy vegetables on a daily basis. Smoothies are thicker than slushies in consistency.² They enrich your daily diet as they contain vitamins, minerals, and fibres. Smoothies are an easy way of consuming greens (dark leafy vegetables) and are considered quick, natural, and healthy. They are usually prepared by mashing fruits and leafy greens with water to get a smooth puree.

Health benefits of green smoothies

Green smoothies, especially the ones that are freshly prepared, contain several nutrients such as vitamins, minerals, and dietary fibres which make up a healthy diet. They promote a healthy lifestyle and help in the daily intake of leafy green vegetables but in a delicious way! Following are some of the health benefits of incorporating green smoothies into your diet:

Support for weight management

If your green smoothie contains ingredients that are rich in dietary fibre, such as flaxseeds, green apples, chia seeds, wheatgrass, and barley grass, then it will aid you in weight loss.

This is because dietary fibres make you feel full for longer periods of time. In turn, helping you lose weight and putting an end to cravings for unhealthy food. These fibres also help in cleansing your body and support the natural detoxification process of your body.³

Improved digestion

Green smoothies rich in fibres also help keep the bowels healthy and relieve gas and constipation. Thus these dietary fibres keep your digestive system healthy and support the process of digestion.³ Probiotics (good bacteria) in your smoothie keep your gut healthy and strengthen your immune system.

Enhanced energy levels

Energy-boosting superfoods and slow-release sugars (such as fresh fruit and wholegrain oats) in your smoothie can elevate your energy levels. Superfoods such as ginger root and wheatgrass contain abundant amounts of minerals, vitamins, and antioxidants that aid in increasing energy and lowering fatigue (feeling of tiredness).³  

Getting hydrated

Liquids, such as coconut water, fruit juices, coconut milk, and almond milk, can be used to make the smoothie more liquid.  They also make your smoothie super hydrating. Proper hydration aids in the natural detoxification process of your body and makes your skin young and healthy.³

Improved skin health

In addition to minerals, fibres, and vitamins, green smoothies also contain antioxidants. Antioxidants are the compounds that protect healthy cells from damage caused by free radicals in your body. Thus, green smoothies have also been suggested to possess anti-ageing properties.

Support for immune function

Green smoothies are rich in nutrients that strengthen your immune system, such as vitamin C, vitamin E, and zinc. These nutrients also prevent you from getting sick. If your smoothie has ginger root, then it also has antibacterial properties and you can use such a smoothie for sore throats and to bring down inflammation.

Components of the ultimate green smoothie

Base ingredients

Leafy greens

Leafy greens, such as kale, spinach, and Swiss chard, are used to make up the green smoothie. To give your smoothie a frosty consistency, one can either freeze these leafy green vegetables, buy them already frozen, or add ice cubes. Other leafy greens that you may add to your smoothie include lettuce, broccoli, celery leaves, culinary herbs (basil, parsley), collard greens, and carrot greens. You can also include cucumber.

Liquid

A liquid component is added to blend together the greens and make a smooth paste as well as to give additional nutritional value. This liquid may be water, coconut water, coconut milk, oat milk or unsweetened almond milk.

Additional nutrient boosters

Fruits

In addition to making the smoothie more nutrient-rich, fruits also add flavour and sweetness to your green smoothie. You should add frozen fruits to get a cold smoothie. For example, you can use frozen bananas which will make your smoothie thick and creamy.⁵ Keep in mind that you will get more sweetness if you use ripe bananas compared to unripe ones. You can also add frozen orange chunks which give the smoothie natural sweetness and are also a rich source of vitamin C.

Some other fruits you can add to your smoothie for additional nutrition are:

• Apples
• Pears
• Berries
• Pineapples
• Grapefruits
• Peaches
• Grapes

Protein and fats

Protein sources, such as Greek yoghurt, chia seeds or hemp seeds, may be added to get maximum health benefits. Avocado and flaxseeds can be added to get healthy fats through your smoothie.

Sweeteners

If your smoothie is not sweet enough after the addition of more fruits, you can blend your smoothie with sweeteners, such as honey, dates, maple syrup or agave syrup.

Optional add-ins for flavour and extra nutrition

Herbs (such as mint and parsley), spices (e.g., ginger and cinnamon), and superfood powders (e.g., spirulina and wheatgrass) can be added to give flavour and additional nutrition. 

Preparation and blending

A green smoothie, although not looking appealing, can be very delicious if made with the correct amount of fruits and vegetables. You should follow the steps given below to make a nutrient-rich green smoothie:

1. Wash the leafy greens and fruits. Freeze them if you want a cold and more refreshing smoothie. 
2. Think of any fruits you want. Naturally sweet fruits are preferred (such as berries, mangos and bananas) to avoid processed sugars and artificial sweeteners.
3. Add the fruits, green vegetables, liquid base, and other ingredients (sweeteners, fat and protein source) in proper ratio.
4. Blend the frozen leafy greens with the liquid. Then add the fruits and blend again. This is done separately to ensure proper blending and to get a smooth texture. Keep blending until there are no remaining leafy chunks.
5. You can boost your green smoothie by adding extra ingredients such as superfoods (chia seeds and Greek yoghurt), protein sources, and fat-rich ingredients.

Summary

Green smoothies packed with leafy vegetables are rich in essential nutrients such as vitamins, minerals, and dietary fibres. In addition to leafy vegetables, fruits may also be added to give flavour and sweetness to your smoothie. If the smoothie is not sweet enough, then you can add sweeteners, such as honey, maple syrup or dates. Green smoothies are, therefore, rich in nutrients and possess many health benefits. Incorporating green smoothies into your diet can have benefits like improved digestion, enhanced energy levels, strengthened immune function, weight loss, and healthy skin. You can best prepare green smoothies by freezing the fruits and leafy green vegetables and then blending these ingredients with a liquid (which can be coconut milk, or coconut water or almond milk). Frozen ingredients create a cold and refreshing smoothie perfect for starting out your day or as a snack.

FAQs

What are the best leafy vegetables to include in a green smoothie?

Spinach, kale, swiss chards, and collard greens are the best choice of leafy greens to add more nutrients to your green smoothie.

Can I use frozen leafy vegetables in my green smoothie?

Yes, frozen leafy greens are even preferable as they make your smoothie cold and refreshing You should make sure that leafy vegetables are frozen after proper washing and without added sugars or preservatives. 

How can I sweeten my green smoothie without adding too much sugar?

You should use fruits that are naturally sweet such as bananas, mangos, and berries. In addition to this or as an alternative, you can add honey, maple syrup, dates, or agave nectar.

Can I make green smoothies ahead of time?

Even though it is best to consume freshly prepared green smoothies for maximum nutrition, you can also prepare them and consume them later. For optimal benefits and efficiency, you could freeze the ingredients already chopped up and blend them together just before consumption.

Are green smoothies suitable for weight loss?

Although green smoothies contain dietary fibres and are low in calories, you should not solely rely on green smoothies for weight loss. In addition to this, you should have an appropriate weight loss diet.

Can I add protein to my green smoothie?

Yes, protein sources such as Greek yoghurt, chia seeds, and hemp seeds can be added to enhance the protein content of your smoothies.