Learn How to Master a Green Smoothie

If you are looking for ways to provide your body with an abundance of nutrients that are easy to absorb, a green smoothie is the way to go. When we blend our food it takes the load off our digestive system, as the blender has started the breaking down of our food for us. Another bonus of adding smoothies to your diet is that you can ‘hide’ vegetables in there that you may not consume otherwise.

Nailing your macro and micronutrients is essential to build a balanced smoothie. Why? Because you want your smoothie to keep your blood sugar balanced and your hormones happy until your next meal.

So how do we build a balanced smoothie?

High-Quality Protein

We opt for high-quality plant-based protein such as hemp, sprouted brown rice and pea protein powder. If you are brave you can also try adding a raw organic free-range egg (don’t be scared in fact, makes your smoothie nice and creamy).

Good Fats

Think ¼ avocado, a tablespoon of tahini or peanut butter, coconut cream, chia seeds, flax seeds, hemp seeds are all great options. It is important to add good fats to each of your meals to help increase satiety, keep your hormones and blood sugar levels happy.

Complex Carbohydrates

When building your smoothie make sure you are of how much fruit you add as this is where most people go wrong. Aim for ½ frozen banana, a ½ cup of berries or frozen steamed pumpkin and aim to double your vegetable to fruit ratio if you can.


If you struggle to get your veggies in smoothies are an incredible way to ‘hide’ vegetables. We like to steam and freeze pumpkin, cauliflower and zucchini, a good handful of baby spinach, silverbeet or kale. Yes, many of you may screw up your face just thinking about adding vegetables to your smoothies, but trust us, you barely taste them and they make them extra creamy.


We love adding foods like spirulina, wheatgrass, chlorella, organic cinnamon, maca powder,  ginger, vanilla powder just to name a few to increase our daily dose of micronutrients (vitamins and minerals). Investing more attention into your micronutrient intake will help provide your diet with more diversity and a long list of other benefits that we will go into another time.

Green Goodness Smoothie

Serves 2


1 cup nut mylk (we love almond or coconut)

1 frozen banana or ½ cup frozen pineapple

½ cup steamed frozen zucchini

1 large handful of baby spinach

½ avocado

2 tbsp protein powder of choice

1 tsp chia seeds/flax seeds/ hemp seeds/ sunflower seeds/ pumpkin seeds

½ tsp spirulina or wheatgrass

Thumb-sized piece of ginger

*** If you like it sweet, try adding a tsp of organic stevia or raw local honey



  1. Add the nut mylk first and then the remaining ingredients to your high powered blender.
  2. Blend for 30 seconds to a minute until the ingredients have combined.
  3. Pour the smoothie evenly into two glasses
  4. We also love to top our smoothies with some chia seeds, hemp seeds or shredded coconut for a little extra crunch.
We would love to hear what goes into your green smoothies! Feel free to share your recipes below.

Author: Sol Cleanse

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