5 Post Workout Smoothies Proven Effective for Muscle Repair

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Smoothies are excellent to get more nutrients into your diet in a short space of time. You can include more fruits and vegetables, add extra protein, and include nuts or seeds without even thinking about it. Green smoothies are often highly recommended, but you do not just need to use up your green vegetables in this way.

Sometimes it is worth adding other ingredients to your smoothies. You want a mixture of ingredients that will provide a specific function.

After a workout, it is all about good muscle repair. Whether you have done cardio or strength training, your muscles will feel it. They tear and break throughout the workout so that they can rebuild stronger and fitter than ever before. This is only possible when you add the right nutrients to your meals. A post-workout smoothie will help you get just the nutrients you need.

However, Why Are Smoothies So Good?

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One of the biggest benefits of smoothies is the speed at which the nutrients will get into your system. The ingredients have already been broken down. There’s no need for your stomach acid to get to work, meaning the nutrients get into your digestive system quicker. This is where the nutrients are absorbed into the body.

Because the nutrients have already been released, the digestive system gets to work absorbing them. The nutrients can get to their desired destination effortlessly.

Your body will be tired after a workout. You need to support it as easily as you can. Do not make it work more than t needs to. Allow the protein and fat to get around easily, and make it simple for the carbs to refuel your body. Not only will your muscles repair, but you will have the boost of energy afterward to get on with your day.

Eating a heavy meal after your workout is not a good idea. Your digestive system takes longer to work, so it will make it harder for the nutrients to reach your muscles. Getting something easy to digest is essential.

Smoothies will also allow you to add more ingredients without thinking about them. Protein powder is easily added in without tasting it. You can fill up with plenty of vitamins and minerals that will help to support the overall health.

You would not be able to eat all the ingredients in one sitting usually. The chewing and digestive process will lead to the body feeling fuller much sooner than usual. There’s much fiber to get through. By opting for a smoothie, you trick your body into letting you have more in one sitting.

Of course, this can backfire. You still need to consider your portion sizes. Make sure you only make enough smoothie for one portion to avoid getting extra, unnecessary calories. You do not want to outweigh the good that your workout has done for your body. The recipes we have at the end of this article will give you the perfect portion sizes for your needs.

Creating the Perfect Smoothie for Muscle Repair

Science shows up that protein is one of the best nutrients for building muscles, but you need more than this to help support muscle repair. Your muscles will need other vitamins and minerals, while your body needs additional macronutrients for energy support. You will also need to think about the quality of the ingredients. Not all are made the same!

While we will have five smoothies to try out, you will want to adapt and add more recipes to your list. You will need to know the overall types of ingredients to add to your smoothies to make sure they will always help to keep your muscles strong and ease the repair process after a workout.

Opt for Clean Protein Powders Always

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There are so many protein powders out there, but they are not all made the same. They have all sorts of labels and marketing statements, but that does not mean they are going to do the job they state. It does not mean they will not cause other problems to your health. You need to check the ingredients of all protein powders to make sure they are clean.

Look out for those that specifically state they have non-GMO ingredients. Organic ingredients are even better. You may also want to look out for vegan-friendly or gluten-free ingredients. The latter two are not as important depending on your diet. If you see whey protein powder, it is not vegan-friendly. However, it can be perfect for your muscles.

Watch out for added sugar in the ingredients. This includes fructose, syrup, and even coconut sugar. Sugar is the last thing your body needs after a workout. All you are going to do is add the sugar to your bloodstream and cause an insulin boost. You will get a quick energy slump right after. Sure, fruits will have sugar in them, but this is natural, and you have plenty of fiber working with the sugar to prevent the insulin boost. You get the complex carbs from fruit and vegetables that your body desperately needs after a workout.

Companies that make a clean protein powder will want to rant and rave about this. After all, so many people look for it now. The FAQs on a manufacturer’s website will tell you more about whether the protein powder is clean or not.

Stock up on Leafy Greens

While you do not just need leafy vegetables in your post-workout smoothies, you will want to add at least one in. Dark leafy greens are your best friend when it comes to multiple nutrients. They can be better than red meat and milk for your calcium intake!

Most importantly, dark leafy greens are packed with magnesium. This is a nutrient we tend to overlook but is necessary for the recovery of your muscles. The magnesium will help to keep the levels of cortisol (stress hormone) in your body low. This is a hormone that peaks after a workout, so you want to prevent it increasing too much. Large amounts of stress will disrupt your metabolism, digestive system, immunity, and natural oil production balance. Your muscles will not be able to gain as much protein as it needs when the hormonal balance is out.

On top of that, the dark leafy greens will offer fewer calories compared to all other ingredients, while keeping your nutrient levels up. They are packed with fiber for a healthy digestive system, helping to ensure all the other ingredients work effectively.

Opt for spinach or kale as a base for your post-workout smoothie. Swiss chard and collards are other good options.

Do Not Forget About Superfoods

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You may have heard of some foods being classed as “superfoods.” These are foods that are maximized with nutrients. They are packed with fiber, complex carbs, and numerous micronutrients to keep your body working effectively throughout the day. Even if you have not done a workout, you will want to add more superfoods to your diet to protect your health.

You will be surprised at some of the superfoods out there. Cacao (cocoa in its raw form) is one of them; yes! Many of the superfoods may be fruits that you cannot pronounce, or you have never heard of before, but that does not stop them from being good.

Look out for chia seeds, goji berries, spirulina, maca, and even wheatgrass powder for your smoothies. Not sure where to get them or worried about the cost? Well, there are fruits and ingredients easily found in your local grocery stores. Stock up on berries (of all type, but blueberries are among the best) and do not forget about the non-dairy milk. Almond and coconut are excellent options, but you can also gain superfood benefits from soy milk.

Unsweetened vanilla flavors of the non-dairy milk offer an excellent way to get a sweeter taste to your smoothies. They are already naturally sweet but avoid the added corn syrups and fructose to help keep your blood sugar levels in check.

When you opt for superfoods, make sure you stock up on vegan, organic, raw versions and always look out for non-GMO ingredients. Most of them are naturally gluten-free, so you do not have to worry about that. Like with protein powder, keeping the ingredients clean will help to add more health benefits to your smoothies.

Opt for Low GI Fruits as Much as Possible

While you want fruits in your smoothies, you will need to consider the best options for your health. Fruits are full of natural sugar. While they have fiber to balance out the sugars, some fruits are lower on the glycemic index (GI) than others. You want to choose fruits on the lower end of the scale to avoid high blood sugar spikes.

You will be surprised at the sweetness you can get from low GI fruits. Just half a banana will make your smoothie creamier and sweeter while adding more potassium and other nutrients to your diet. Moreover, while it tastes super sweet, it is good for the overall health.

Other low-GI fruits include berries, including acai and goji berries, and papayas. You will not need to add a lot of the fruits to taste the difference in your smoothies. In fact, avoid adding too many fruits together as the flavors do not always blend well together. The flavors in low GI fruits can be strong, but they certainly help to avoid the bitterness of the leafy greens!

Think About Some Healthy Fats

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You may have heard that fats are bad for you, but that is not the case. Like with carbs, not all fats are made equally. Healthy fats include all types of unsaturated fats. You can get them from olive oil, nut butter, avocados, some seeds, and much more.

Healthy fats can help with the post-workout recovery process. They help to restore the glycogen within the muscle cells, speeding up the recovery time. However, you want to keep the number of healthy fats you eat to a minimum. Remember your digestive system will be sluggish, and fats tend to be harder than other nutrients to digest. Plus, they contain more calories.

Non-dairy milk (and regular milk) are good options for healthy fats. However, you can also get them through raw almond/peanut butter, a quarter of an avocado, a handful of flax seeds, or raw coconut butter.

Healthy fats are not compulsory but tend to be good additions.

5 Post Workout Smoothies that You Need for Muscle Recovery

Now it is time to start your post-workout smoothie recipe list. These five all include a range of the ingredients above to make sure you repair the damage to the muscles, improve the muscle cells, and add other nutrients to support your overall health to make it easier for muscles to recover.

With all the recipes, you just need to put all the ingredients into the blender and process until smooth. If you would like whole seeds, add them in after blending the fruits and vegetables. This is more of personal preference.

You will notice most recipes call for bananas that are frozen. Peel your refrigerated bananas and wrap in foil before putting in the freezer. You can then just pull out and put straight in your blender. The frozen bananas can help to avoid the need for ice and will add a slightly creamier taste to your smoothies.

The No-Hunger Post Workout Smoothie


  • 1 ripe banana, frozen
  • 2tbsp almond butter
  • 3/4cups of Northern beans, drained
  • 1tbsp chia seeds
  • 2tbsp hemp seeds
  • 2tbsp coconut butter
  • 2tbsp raw cacao powder
  • 1 cup of almond milk/water

Berry and Kale Power Smoothie


  • 1 ripe banana
  • 1/3 cup of blueberries
  • 1/3 cup of strawberries
  • ½ cup of kale leaves stalks removed
  • ¼ cup of almond/coconut/soy milk
  • 1tbsp flax seeds, ground
  • 1tbsp hemp powder
  • 1tbsp chia seeds
  • 1tbsp acai berry powder
  • 1tsp cinnamon
  • 2tbsp protein powder of choice

Homemade Thyroid Booster


  • 1 cup of blueberries, fresh or frozen
  • 1 ripe mango, peeled and chopped to make it easier to blend
  • 1 cup of coconut water/plain water
  • 1 cup of almond/soy milk
  • 1tsp maca powder
  • 1tbsp fermented fish oil
  • 1tsp spirulina
  • 1tbsp chia seeds
  • Dash of cinnamon

The Warrior Protein Green Smoothie


  • ½ cup of grapefruit/orange juice, preferably fresh
  • 1 cup of baby spinach/dinosaur kale
  • 1 sweet apple, cored and chopped for easier processing
  • 1 cup of cucumber, chopped for easier processing
  • 1 celery stalk, chopped for easier processing
  • 3-4tbsp hemp hearts, or to taste
  • 1/3 cup of mango, fresh or frozen
  • 2tbsp mint leaves, preferably fresh
  • 2tbsp protein powder of choice
  • 4 ice cubes

Note: You may need to buy crushed ice if your blender is not powerful enough to blend ice cubes. You can also put the cubes in at the end to drink cold.

This recipe works well by blending bits of the ingredient list at a time to avoid sticking at the bottom. You will likely have extra at the end, which you can store in the fridge for later.

Protein Power Recovery Smoothie


  • 4 cups of kale
  • 1 avocado
  • 1 banana, frozen
  • 2tbsp almond butter
  • 1 lime, peeled
  • 2tbsp hemp seeds
  • 2tbsp coconut oil, melted to liquid
  • 1tbsp vanilla extract
  • 1 cup of coconut water
  • Dash of cinnamon
  • 2tbsp protein powder of choice

Boost Your Recovery with the Right Smoothies

By getting the right smoothies, you can boost your recovery period after your workout. You do not need a lot of special ingredients. The fruits and vegetables you have in your fridge will likely already do the job you need. The seeds and oils will last for weeks, so are more than worthwhile buying.

A great benefit of smoothies is using up your ripe fruit. The riper, the better for creating delicious and taste smoothies. They are packed with all the nutrients that your body needs to repair the muscles and fully recover after a workout.

The 7 Best Blenders For Homemade Smoothies

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Blenders Image Design 1 - The 7 Best Blenders For Homemade SmoothiesWhen it comes to making smoothies, you need a blender that will be able to handle all the fruit and ice you throw at it. But at the same time, you need to find something that is budget friendly. There is something out there for all needs, budgets, and requirements.

Rather than trying to compare your different options in the stores and going from website to website, wouldn’t it be best if you could get everything on one page? Well, we have the seven best blenders. Each of these will offer something specific that you need, along with other additional benefits.

There’s a blender for a low budget, one within a mid-budget range, one for those who want to crush ice, and more. Are you ready to find the best blender for your homemade smoothies?

The Nutri Ninja Pro BL450 for the Ice Breakers

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Image Credit – Ninja Kitchen

Let’s start with the Nutri Ninja. This is a popular one just for the name. After all, who doesn’t love something that has the word “ninja” in the title? It screams like it’s going to be the perfect item for your high-powered, healthy lifestyle.

This is the blender that you want when it comes to breaking the ice. It will handle absolutely anything with the blades, meaning that all those delicious recipes are a go. You will get a perfectly smooth drink whatever you throw into it. The blender works with 900 watts of power to make sure everything is broken down.

Another major benefit is the way the glass for blending becomes the container for drinking from. You can get a sealable lid, so you just take your drink on the go without finding another cup. There is minimal washing up, creating the perfect option for those with busy lives. The only thing you need to avoid is filing it all the way to the top! The lid sits on the inside, and you will end up with some leakage.

The Nutri Ninja also has the benefit of sorting out your issue with portions. It’s a single-serve bullet, so there’s no need to worry about consuming far too much fruit and vegetables in one sitting. This is a major concern for those making green smoothies, as you can accidentally have far more calories than you need without thinking too much about it.

Another major benefit of this blender (and the reason why it’s number one on the list) is the cost. The blender is one of the most affordable on the market, sitting comfortably below the $100 mark, even when tax and shipping are added in! If you need something affordable, reputable, and useable, this is the blender you want to invest in.

Vitamix Pro 750 Heritage Blender for the Pros

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Image Credit – Vitamix

If you have a large budget for your blender then this is one that you want to buy. I will get the downside out of the way by saying that this blender costs more than $500. It’s the one that all the pros use, and you’ll see why when you consider the details of the review.

The Vitamix blender is often compared to the Tesla car. It does supersede all competition, as it’s built on the research and technological advances. The blender will break down absolutely everything, creating a smooth and creamy texture every single time. There’s no issue with managing nut butter, creating a tasty and protein-packed treat when you want something a little different on a morning. The blender can also handle plenty of hot ingredients, making this blender suitable for soups as well as your smoothies.

The blender works at an exceptionally high speed, with a 2.2 peak horsepower, although you can easily change the speed setting for all your needs. It also has a tamper, so there’s no need to open the lid to swish the ingredients around when the ingredients rise to the top or get stuck in the blades. The tamper will push everything down quickly and effectively.

Speaking of speed, there are five pre-arranged settings. You can twist a dial for the smoothies, hot foods, iced desserts and more that you want to make.

Vitamix blenders are among the easiest to clean, helping to save time afterward. The blades are made of stainless steel, and the tub is a strong plastic that is virtually shatterproof.

If you’re just getting your blender out every weekend for a smoothie, then it’s not going to be the one for you. When you want something that you can use multiple times a day for all types of meals, this is one that you will not regret buying. This will not need replacing, ever!

KitchenAid 5-Speed Diamond Blender for the Nuts and Seeds

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Image Credit –  Amazon

When you want something mid-range in price but powerful, you’ll want to look towards KitchenAid. The brand is one of the most reputable in the world for all kitchen appliances, and that is certainly the case for blenders for your green smoothies.

The KitchenAid 5-Speed Diamond Blender is, as the name suggests, a blender with five different speeds. You can decide on the speed you want for the ingredients you’re using. The higher speedis perfect if you want to blend down the nuts and seeds in your smoothie if you don’t want the chunkier bits. You have full control over everything that you make with this blender.

The motor speed is 670-watt, so it is lower power than the Nutri Ninja at the top. It’s also slightly more expensive at $150. However, you’re paying for the ability to make a larger portion, meaning you can create smoothies for the whole family and not just yourself.

Like many other KitchenAid appliances, the blender fits any décor. There are 15 different colors to choose, whether you want your blender to stand out or blend in. The plastic is also BPA free, meaning it’s completely healthy for your whole family. This is a blender where cleaning is extremely easy. You can pull the plastic holder from the base to wash, and the flat buttons will just wipe clean.

One of the downsides of the blender is that it is noisy. A customer review on Amazon does describe the blender sound like an “angry Chewbacca,” but you’ll forget about it soon after you’ve finished using it.

Oster Versa Pro Performance Blender for a Cheaper Vitamix

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Image Credit – Amazon

I don’t blame you loving the sound of the Vitamix. It certainly is the best blender out there, but the price lets it down. What if you could have all the benefits of the Vitamix without spending more than $500 on one kitchen appliance? Yes, you really can with the Oster Versa.

One of the downsides of the blender is that the brand isn’t as well-known as others. However, it’s worth the risk when there are so many positive reviews.

This is a blender that will cream, smooth, chop, and slice everything. You can get smoothies, make your nut butter, create ice cream, and so much more. There’s even the same tamper the Vitamix must make sure the ingredients remain close to the blades until they’re broken down and processed.

There are pre-programmed settings. This will certainly make it easier to create the exact meals you want. The settings even have one for grinding nuts completely, helping you to create smooth and creamy nut butter or you can add some nuts to your smoothies for some extra protein.

If that isn’t enough, there’s even a recipe book! Not only do you get a blender, but you’ll have a book with all the different types of recipes and smoothies that you can make. You won’t need to spend hours searching online for something new to try.

The motor works at the1,400-watt power and the blades spin at a rate of 250mph! That’s epic for a blender and shows just what it can do once it’s in your home. If you still need something to sell it to you, then you’ll want to check out the warranty. While most blenders offer a year (two if you’re lucky), the Oster Versa has a 7-year warranty!

The downside? Well, it is still a little pricey. It may be cheaper than the Vitamix, but you still need to spend $300+ on a blender. This isn’t an option for everyone!

Blendtec Total Blender for Blending Your iPhone

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Image Credit – Amazon

I’m not sure why you’d want to blend your iPhone, but this is apparently a selling point for the blender. Well, maybe it’s because it shows you just how much the blender can break down. It really will break down your ice and nuts if it can turn an iPhone to dust (yes, this was tested).

Blendtec offers the Total Blender. This is another blender that does everything the Vitamix offers, but at a slightly lower price. Unfortunately, it’s still not as low as the Oster Versa, which is why it’s one lower than it. The Blendtec looks like it has dull blades, but that’s certainly not the case. You will create the smoothest smoothies you’ve ever tasted. You’ll never want to buy one again.

One of the biggest benefits of the blender is the size. It fits under counters, meaning it’s easy to put away or keep out if you want. There is the downside of no tamper, but this is where the ingenious design comes into play. The blender doesn’t have the issue of food climbing the sides of the plastic and escaping the ability to be blended down.

It’s also much wider at the base. Not only will this make it easier to add ingredients and pour, but you’ll find it much easier to clean than any of the other designs out there.

However, there is a slight downside to the style of the blender. It has raised buttons, meaning cleaning the sides and thetop can be tricky. It also has a dated look, which can leave people questioning when you bought it!

There are cheaper Blendtecs out there. They’re not quite as strong but they have similar designs and are at the lower end of budgets. If you want to stick with the brand, you can.

The Margaritaville DM0500 Bahamas for the Alcoholic Smoothies

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Image Credit – Margaritaville

Sometimes you don’t just want to create tasty, healthy smoothies. You want cocktails and drinks that are suitable for a girls’ night in. This is where the Margaritaville DM0500 Bahamas comes into play. Even the name makes it clear that this isn’t just for those green smoothies to start your day.

The frozen smoothie maker doesn’t just crush your ice. It shaves it, creating a delicious frozen cocktail or smoothie within minutes. You have a large enough server, so you can get four glasses of cocktails and more for you and your friends to enjoy. Shaving the ice helps to avoid watering down the smoothies later. The ice is kept separate from the drink and filtered out of the machine differently to avoid any watering down!

This blender is also dishwasher safe, making it one of the easiest to clean. You will need to take it apart, and it does come in two sections for blending the drinks and shaving the ice.

You’ll also get a set of shot glasses and a recipe booklet. Everything comes in at under $150.

One of the downsides is the speed. It only has a 450-watt motor. This is enough for your frozen cocktails and smoothies. It won’t do anything else if you want a multi-use blender.

Hamilton Beach Power Elite for Those Who Need Affordable and Reputable

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Image Credit – Amazon

Finally, it’s the Hamilton Beach Power Elite. This is another well-known brand, which offers the instant proof reputability. This blender also comes in at under $30, making it the cheapest blender on the list. Many would think this means poor quality, but that couldn’t be further from the truth.

The blender breaks down ice easily, creating fresh and delicious smoothies. It’s not the greatest for adding nut butter or making your nut butter, but it will work with frozen fruits and protein powders. If you just want basic smoothies that you make on a weekly basis, then this is something you’ll wantto consider.

There are 12 functions for blending down, allowing you to keep some chunks or create a completely smooth drink. You can make more than one portion, making it perfect for families and groups. If you want a chopping function, you can get an upgrade for less than $40. The blender works with a peak speed of 700-watt, making it better than some of the higher priced blenders!

The downside is the cleaning. While the jug is easy to clean, the dash has raised buttons that can lead to liquid and food getting caught in them. The great news is the blender comes with a 3-year warranty.

Which Blender Will You Buy?

Each of the blenders above has pros and cons. There is something for all budgets and needs. If you do just want something for a smoothie now and then, I recommend the Hamilton Beach Power Elite. If you want something that does a lot more and you have the budget, the Vitamix is something well worth considering.

12 Best Blenders For Making Green Smoothies Everyday

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Last Updated: 5th October 2016

Wow! You’ve ultimately made the decision to invest in a blender. A pretty good decision I would say. There are so many brands of blenders in the market, with different functions, and you may end up being puzzled and confused.

The basic things to look out for while purchasing a blender are capacity, material, functions, wattage, settings, safety, and countertop or immersion blender options.

It’s good that you’re collecting information before going in for the ultimate buy. This article will give you amazing details about how to purchase the best blender that helps you to make delicious smoothies.

Top Tips To Select The Best Blender

These amazing tips are from experts testing the different products on America’s Test Kitchen. So, carefully read through the pointers to decide on the best blender to make nutritious green smoothies.

According to their research way back in 2009,Vitamix stood the test of time and came out a victor. Again they put to test 8 blenders of different brands. They checked out the following aspects.

Everyday Performance

To evaluate the blenders they processed chickpeas, olive oil, and tahini to a creamy hummus. They whipped up extra thick milkshakes with several scoops of chocolate ice cream.

They crushed pounds and pounds of ice, to turn it into a mountain of snow. They made frozen fruit smoothies, whipped up frozen margaritas to form a uniform slush.

They also checked the blending speed putting drops of yellow and blue food color in plain yogurt. They timed it to see how long it took to turn completely green with the blender on and recorded the decibels.

Before they even got to the durability test, some of the blenders choked. The Waring Pro failed in almost every task. The Oster, Hamilton Beach, and Cuisinart all failed in some of the jobs.

They actually struggled to make the basic foods and drinks that we expect to make from a normal blender. The Vitamix sailed on through every test.

Every day for a month they made smoothies in each blender. They threw in four or five leaves of fresh kale with stems. A cup of hard frozen cubes of tropical fruits and a cup of orange juice.

Now this completely killed off the Waring Pro. It started making rattling noise and produced fumes. Other blenders struggled too,frozen fruits were not broken down, and blending kale was a huge problem.

High performers had these qualities….

Good blenders move food constantly through the jars, sucking it down to the blade.Through and back up the sides of the jar whirling it around in a constant vertex.

The performance of the blenders came down to a few factors

Shape Of The Jar

Wider jars let food fall down to the blades better. Other narrow jars which were shaped like a tube trap foods, like leafy kale and so they, needed a push.

Shape of the bottom of the jar

It matters too. Totally flat-bottomed jars slowed down the constant motion of food. The best performers had rounded bottoms. Breville Hemisphere had a semi-circular bottom. This really helped it to excel.

Size And Position of the Blades

The more successful models had bigger blades than the poor performers. The best performers had angled blades that catch the food, and they extended much closer to the sides and bottom of the jar, so food couldn’t pass by without being chopped.


Blenders need to be safe to be plugged into your wall. Vitamix had 1380 watts, the weakest model Waring Pro had just 360 watts. The more successful blenders had more power to push the food around.

At the end of all testing, they recommend two blenders. The Vitamix, whose performance is solid. If you know that you are going to do heavy duty blending constantly. Then you may invest in this.

But they also offer other options, the Breville Hemisphere Control Blender. It does not cost much like the Vitamix. Actually, it is priced half the Vitamix, but performed equally well.

Overheat Function

Both these blenders have the overheat function. If their motors do become hot, they deliberately shut down for a few minutes. They cool down rather than burn out.

Here are some other factors that you may consider before making the final decision. Ella a researcher and the creator of Three Wonder Trees gives these useful tips.

You can check in for

  • Ease of use
  • Sustainability
  • Cleaning time
  • High powered motor
  • Long stainless blade
  • Secure lid
  • Ice crushing possibility
  • Large container/pitcher
  • Wide bottom of container
  • Wide skid proof base
  • Guarantee and return policy.

Tips for using blenders that are not high priced

  • Start with water and then add other ingredients.
  • Add your fruits second.
  • After adding fruits add the leafy greens.
  • Cut the fruits and shred your greens.
  • Use the PULSE button to get started.
  • Run the blender on high speed for 30 seconds.
  • Allow the motor to rest.
  • Make green smoothies in parts.
  • Fill the container up to 80% with fruits and veggies.

All these steps will ensure that your blender lasts for a long time and makes well blended green smoothies.

Having seen the tips, let’s move on to the 12 best blenders in the market today, that provide outstanding blending performance. So here we go..

1) Vitamix

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Vitamix offers versatile and high-quality blenders which come in three categories

Personal Blenders (S-Series)

They are priced from $ 249-$419. These blenders combine high-performance engineering with the convenience of a personal blender. These blenders easily fix on your counter tops, and you can create single and double servings of your favorite recipes.

The special features include variable speed control, Pulse control and the high-end blenders contain 4- pre-programmed settings.

Worth a look at Amazon.

Classic Blenders (C-Series)

The Classic blenders are priced from $ 299-$649. This series offers a variety of control options and container sizes. You can prepare large batches of smoothies. The taste is awesome because the blender pulverizes the ingredients finely and unlock their flavor.

Vitamix has a metal drive system which connects thecontainer to motor base. This ensures alonger lifespan. The blades are made of steel to give you the best smoothies.

Grab the blender from Amazon.

Next Generation Blenders (G-Series)

These blenders have more powerful motors that ensure premium blending. They are priced from $429- $649. The special features include blades of steel, 2.2 HP motor which can virtually blend any whole food ingredient. These blenders have 5 Pre-programmed settings.

Have a look at Amazon.

2) Blendtec Classic 575

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It is an ultimate all in one appliance that possesses incredible versatility and commercial grade power. The Pre-programmed cycles help you to create stunning smoothies.

Blendtec Classic 575 has more power of 1560 Watts to push the food around. Always remember, blenders with more power helps to make finely pulverized smoothies. A user review on Amazon states that this blender is mechanically robust with more powerful runs at higher RPM than the Vitamix.

It contains BPA-free jar with vented Gripper lid, blending 101 quick start guide and recipes.

3) Breville Hemisphere Control (Efficiency equal to that of Vitamix)

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The Hemisphere Control has preprogrammed ice crush and smoothie settings. It automatically alters speeds to improve blending results. It contains bowl hugging blades that whip and aerate for creamier smoothies.

The high torque motor and the blade design delivers quiet and efficient blending performance. The bowl has a contoured design minimizes trapped food and promotes easy cleaning.

It contains illuminated 5-speed control buttons and ensures consistent results. It combines the functionality of a powerful blender with some food processing tasks for convenience and versatility.

Priced at $299, it adds value and has equal efficiency as that of Vitamix, but is priced half of it. This cost effective and efficient blender is available at select outlets.

4) NutriBullet Rx

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Do you want Best-in-class nutrient extraction? Then NutriBullet Rx is the right choice for you. It features a 1700 watt motor and hands-free smart technology. The creators of this model say that it extracts nutrients to a level so potent that they call it nature’s prescription.

It is priced at $179 and is worth every penny. The special features include a high-torque power base, extractor blade, contains a pitcher, short cup, and a 45oz oversized cup. The special addition is the heating functionality. Apart from your delicious smoothies, you can make soups, sauces and more.

Checkout at Amazon.

5) Magic Bullet- Compact Blender (Best seller on Amazon)

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Handy, versatile and easy to use- that’s what this compact blender is all about. It takes up minimal counter space but showcases maximum speed and versatility. It has a wide array of dishwasher safe attachments and is easy to clean.

Priced at $39 it is the bestselling blender on Amazon. This model is perfect for making smoothies. Magic Bullet Compact Blender has got 4 stars out of 5 in the total Amazon reviews. You can chop, mix, blend, grind and whip in less time.

Since it is medium priced, it would be wise to follow the above handling tips for medium priced blenders.

Checkout at Amazon.

6) New Age Living BL 1500 3HP Smoothie Blender

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This is a high-performance blender in which you get the best blend for the buck. The special features that make it standout are 3 peak horsepower copper wound motor, 85oz Tritan plastic jar, stainless steel blades and electrical and thermal cutoffs to protect the motor and electronics.

The original price is $500 but due to a sale it now costs only $159.95. Grab yours before everything sells out like hot cakes.

Checkout at Amazon.

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With a 7 year warranty,this super blender comes in a dazzling black, white and maroon colors. It has multi functions and wet and dry applications. This blender has a3HP high efficient motor which crushes ice in seconds.

It comes with a premium quality, unbreakable and transparent container. Priced at $279 on Amazon it has got 5 stars and great customer reviews. All of them say that this blender is highly durable.

Checkout at Amazon.

8) KitchenAid 5 Speed Diamond Blender

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It comes in a wide array of attractive colors. The one that caught my eye was blood red, it was so stunning. The diamond blending system ensures that all ingredients blend together efficiently and quickly.

KitchenAid 5 Speed Diamond Blender has a sturdy die-cast metal base. You can clean it easily with the Clean-Touch control panel. The Intelli-Speed Motor Control maintains optimal speed to power through all ingredients. The result you get is the absolutely pulverized yummiest smoothies to taste. It costs $99.99 on Amazon, but the regular price is $159.

Checkout at Amazon.

9) Ninja Professional Blender

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Apart from its sleek design, Ninja Professional Blender gives you a hassle free outstanding performance. The customer reviews on Amazon talk about its excellent durability.

With this blender, you’ll enjoy 1000 watts, 72oz pitcher, and 3 Speeds Plus Pulse. The Total Crushing technology crushes whole fruits and vegetables in seconds. Perfect for your green smoothies. The large pitcher helps to make smoothies for the whole family.

It costs $116.88 on Amazon.

10) Kitchen Aid Artisan Blender

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Blending is an art and Artisan Blender is for true cooks and chefs. My goodness! You have so many options of colors to choose from. The special features include Stay-put lid with ingredient cup, powerful motor with intelli-speed control.

This high-performance blender has a unique shaped pitcher that is large, durable and has easy pouring and easy cleaning options. It has 59-Point Planetary Mixing Action which means 59 touch points per rotation around the bowl for thorough ingredient incorporation.

Check out at Amazon where it costs $199.99

11) Cuisinart Compact Blending/Chopping System

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A blender is so compact that it makes smoothies in a flash. It is designed to fit anywhere. It has a 350-watt motor and a user-friendly touchpad, it gives a big performance.

The customers have given some wonderful reviews about this product. The blender is compact, super easy to clean because it is dishwasher safe. It is fast and cuts ice like butter. Cool isn’t?

It is priced $69.95, but you can get much lesser on Amazon.

12) KitchenAid 5 Speed Hand Blender

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A high-performance countertop hand blender with limitless options and versatility. It has an 8-inch blending arm, which reaches perfectly into deeper pots. This arm locks into the motor body for easy operation.

The 1 liter BPA Free blending pitcher should be used for double batches of smoothies or baby food. The pitcher has a convenient handle and a no splash lid, and it is top rack dishwasher safe. You should use the S blade to blend smoothies.

The regular price is $129.99,but it costs $89.98 on Amazon.


Hope by now, you’ve made your decision.

Some high performers are available at reasonable prices. I have also talked about some mid-priced blenders, but I hope you would follow the informative tips of how to use it. Here’s another review that you can check out too.

The right choice frees you from stress, and you will feel satisfied with your decision. So take your time and make the best choice that you’ve ever made.

Just remember that your decision will affect not only your lifestyle but also your budget. Consider this as an investment in your household and in your health. At the end of the day, the quality of the product is the most important factor.

6 Of The Best 5-Ingredient Smoothies

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5 Ingredient Smoothies Image Design 1 - 6 Of The Best 5-Ingredient SmoothiesSmoothies are an excellent way to get multiple vitamins and minerals into your diet. You have this extremely simple way to get your five-a-day in (which is now being increased to eight to 10 portions a day!) without feeling like you’re stuffed or pretending to be a rabbit.

The downside to smoothies is creating them. They use up lots of fruits and vegetables. Trying to balance out the need for nutrients, sweetness, and creaminess can be difficult. Then you wonder whether you’ve added way too much into your smoothies or if you’re getting the right ingredients.

If you’ve made your smoothies yourself, you may even be worried about the taste. After all, just because foods work well in a fruit salad doesn’t mean they blend well. There are some fruits that will affect the consistency of your smoothie and vegetables that can leave behind an extremely bitter taste.

Where do you start for simple smoothies? You want basic 5-ingredient smoothies. They are cheap to make and extremely easy to do. You’ll get the right balance of all your nutrients and wonder what the issue was this whole time.

Here’s a look at the six best 5-ingredient smoothies to try out the next time you make one.

A Word of Warning About Smoothies

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Before we get into the recipes, it’s worth noting that while smoothies are good, you can’t live off them. There are downsides to them.

The biggest issue is that you’ll find you end up eating too many portions of fruit and vegetables. Yes, this is something that you can do. Fruits and vegetables may have fewer calories than other foods out there, but they still contain some calories. The biggest issue is with the fruits, as they are full of natural sugars and fiber. Most vegetables are made up of water rather than natural sugars.

Getting too many fruits and vegetables in your diet will lead to more calories than you expected. You could end up overeating calories without realizing, as you won’t think about cutting down on the calories in other means.

Smoothies can also lead to too many natural sugars metabolizing in your body. Before you’ve broken down the fiber and the particles, you make it easier for the body to digest the ingredients. The sugars are more likely to metabolize in your bloodstream, increasing your risk of developing insulin resistance and diabetes.

There’s also the problem of not feeling full. The food digests quickly, and your stomach won’t have the chance to tell your brain that you’re full. This leads to eating more than you need because you don’t get the same sense of satisfaction as you would if you ate the portions of fruits and vegetables.

Of course, the benefits of quick digestion is the easier absorption of the nutrients. Your body will be able to take in more of the vitamins and minerals you offer to support the whole system.

You don’t need to drink more than one smoothie a day for all the benefits. Two a day is the most you should drink, and try to space out your portions. Most smoothies can be stored in the fridge for up to 24 hours without tasting stale or without separating.

Smoothies are much better than juices. There is still the fiber in smoothies since you will blend the whole fruit and vegetable rather than remove the pulp. Juices are pure sugar that does cause some health problems.

Now that you’re aware of some of the issues with smoothies, it’s time to look at some 5-ingredient options. All these smoothies will give you a mixture of nutrients, including vitamins A and C, iron, calcium, and magnesium.

The Strawberry Sunrise

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Happily start your morning. Berries are excellent for the body. They’re full of antioxidants and other vitamins. While blueberries and raspberries are best known for their antioxidants, strawberries are also packed full of them.

This recipe does call for goji berries. You may need to go to your local health store for these, although they are growing in popularity in the local grocery stores now.

The whole smoothie will remind you of strawberry milk. Yes, you will want more, but remember just the one portion.


  • 1 cup of almond milk
  • ½ a banana
  • 1 cup of strawberries
  • 2tbsp goji berries
  • 2tbsp coconut flakes


  • Put everything together in a blender and fully combine

The banana and milk will work together to create a deliciously creamy consistency. If you want it less creamy, you can take out the banana. Add some raspberries or a little lemon juice instead.

Peanut Butter and Jelly Smoothie

There are many misconceptions about certain foods. Peanut butter is considered unhealthy, but it’s one of the best foods for you. Just a tablespoon is packed with protein and healthy fats that leave you feeling fuller for longer. The nutrients will help to support your muscles, boost your ketone release in your liver, and support your developing body.

This is an excellent start to the day for kids. They’ll also love the fact that they’re getting a “treat” in a drink form.

If you or your kids are allergic to peanuts, you can opt for almond butter or sun butter instead. It will depend on the specific allergy that you have as to the one that works best for you.

The raspberries will give you the antioxidants and other nutrients your body will need. You get the almond milk and banana working together for the creamy nature, especially with the peanut butter.


  • 1 cup of almond milk
  • 2tbsp peanut butter
  • 1 banana
  • ½ cup of raspberries
  • 2 dates


  • Put everything together in a blender and process until smooth

Try freezing the banana before you use it. This will give you a colder start to the day, which is perfect for the summer!

Mint Chocolate Chip

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Who said that smoothies had to be filled with just fruits and vegetables? Like peanut butter, chocolate is often considered bad for you. However, when you get cacao, you will get one of the best nutritional foods in your diet! You want to get cacao nibs for this smoothie to give you a little extra crunch. This will make you feel like you’re eating mint chocolate chip ice cream.

Freeze your banana before you use it. This will help to cool down the smooth, creamy drink to give you an even closer feel to ice cream.

The spinach may initially seem like a weird addition to your recipe. You’ll barely taste it with the other ingredients, but you will have a smoothie packed with calcium, iron, magnesium, and much more.


  • 1 cup of cashew milk
  • 1 banana milk
  • ½ cup of mint leaves
  • 2tbsp cacao nibs
  • 1 cup of spinach


  • Put it all in a blender and process until smooth
  • Alternatively, put everything except the chocolate nibs into the blender and process, adding the nibs in at the end to leave the crunch

If you’re struggling to find cashew milk, almond milk is a good alternative. You can also opt for soy or coconut milk if you have an allergy to other options.

Pina Colada Smoothie

Bring a taste of Hawaii to your home with this delicious pina colada smoothie. The best part about this is it’s suitable for all, as there is no alcohol. Of course, if you want to add alcohol and make it a real pina colada, you can. There’s an alternative 5-ingredient recipe to allow you to do that.

The method of making this smoothie will depend on the type of blender you have. One of the ingredients is ice, but not all blenders can cope with it. You may need to buy crushed ice or just add ice cubes at the end.


  • 1 cup of coconut milk
  • 1 cup of pineapple
  • 1 banana
  • 1/4tsp vanilla extract
  • 6 ice cubes


  • If your blender will take the ice, put everything into the blender and process until smooth
  • If your blender won’t take the ice, put everything except the ice cubes in and process until smooth, adding the ice at the end

Ingredients for the Cocktail:

  • 1 cup of coconut milk
  • 1 cup of frozen pineapple
  • 1 banana
  • 1/4tsp vanilla extract
  • Splash of rum, to taste


  • Put everything in the blender and process until smooth
  • Test the amount of rum you’ve put in and pour more in if necessary

Don’t forget to shake your cocktail or mix thoroughly if you add more rum. Frozen pineapple is an excellent way to avoid the need for ice cubes, but you can add them if you’d like.

Blueberry Pancake Style Smoothie

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Don’t fancy making blueberry pancakes one morning? That doesn’t make you a bad parent! But that doesn’t mean your kids don’t get the taste of them. You can create a smoothie that will make everyone feel like they’re getting blueberry pancakes.

Of course, you’re packing this smoothie with antioxidants due to the blueberries. They are also naturally sweet, so you’ll curb sweet cravings almost immediately. Opt for frozen blueberries for two reasons: you don’t need ice, and they will last longer in the freezer!


  • 1 cup of almond milk
  • ½ cup of blueberries
  • 1 banana
  • 2tbsp cashew nuts
  • 1tsp cinnamon


  • Put it all together in the blender and process until smooth

The kids will want this every morning if you’re not careful! Why not treat them once a week, as a Friday before they go to school.

You can switch out the cinnamon for some nutmeg if you’d like. Also, top the smoothie with a little extra of whichever spice you use.

Apple Pie Smoothie

Bring the taste of dessert to breakfast. Apple pie is one of the most popular desserts around the world. It’s easy to eat, suitable for the majority of people, and cheap.

Now you can pull out all the stuff that makes apple pie unhealthy and create a delicious smoothie for the morning. You get the natural sweetness of the apples, helping to curb sweet cravings on a morning.

You’ll have the taste of apple pie without any of the cooking time. The longest part of making this is the chopping of the apples! Try out different types of apples to find ones that work best for you for the tartness.


  • 1 cup of almond milk
  • 1 apple, peeled & chopped
  • 2tbsp pecan nuts
  • 1/2tsp vanilla extract
  • 2 dates


  • Put everything together in the blender and process until smooth

If you are allergic to nuts, you can switch out the almond milk for soy milk. Pecans can be replaced with cinnamon. You can also top the recipe with some cinnamon to make it taste like Grandma’s recipe.

Make Your Smoothies Easily

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Make a plan for using the smoothies in your weekly meals. You can then make a list of all the ingredients you need and buy them at once. Put them together in their portion sizes in a pack for each of the recipes you’ll make. You then just get to pull everything out and pour into the blender. The most time-consuming part will be cleaning out the blender ready for the next use.

All the recipes above will give you one portion of the smoothies. You may get two depending on the size of your glasses. You can store the second in the fridge, but make sure it’s covered with some cling film. You then have something to grab when you get home from work and need something to brighten up the end of the day.

You can have delicious smoothies that don’t give you a heart attack! The recipes above are extremely easy to make and are packed with nutrients. Your heart, liver, digestive, immune, and skin health will all be protected, and much more. What are you waiting for? Choose your first 5-ingredient smoothie right now!

10 Slimming Weight Loss Smoothies

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We all believe that in order to lose weight we must give up all our guilty pleasures, those decadent sugary treats and sugar-rich beverages that we always desire. And to make matters worse, we have to sweat out all our fats in extensive work out sessions and exercise more than we eat. Well, not really.

There are several methods of easing your way into an amazing weight loss journey by creating a wholesome diet with fresh organic fruits, monounsaturated fatty acids, and flaxseed oil. These succulently sweet shakes will not only energize your body, but they will also take care of all your sugar cravings. They will brim you up with essential fibers and protein, which will help eliminate all those unnecessary pangs of hunger by keeping you satiated for hours.

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We’ve picked out 10 amazingly delicious recipes of slimming weight loss smoothies that are ideal for all your meals, be it breakfast, lunch or dinner.

Here, take a look:

1. Apple Smoothie


  • ½ c skim or soy milk
  • 6 oz (80-calorie) vanilla yogurt
  • 1 tsp apple pie spice
  • 1 med apple peeled and chopped
  • 2 Tbsp cashew butter (MUFA)
  • Handful of ice

Apple Smoothie For Weight Loss - 10 Slimming Weight Loss Smoothies

A deliciously fulfilling treat that will require vanilla yogurt, chopped and peeled apples, apple pie spice, cashew butter, ice and skim milk, but you also use soy milk. Blend in all the ingredients, and pour out the ice-cream-like smoothie into a large cup, and devour it with a biscuit and spoon. It will brim you up with hunger satiating fibers and heaps of protein.

Superfood Smoothies for Cognitive Performance

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My health coaching client Luisa often tells me that while she wants to engage in more self-care activities including eating better and getting more exercise, she says that she is also challenged by a heavy work schedule and family obligations. Like many of us, Luisa knows the basics of what she needs to be doing for her health, but she doesn’t always do it, due to a variety of behavioral and environmental reasons.

As a health coach and therapist I am always brainstorming approaches with Luisa and other clients about how to incorporate changes into an already busy life. I know as a busy clinician and keynoter, that I also need the occasional quick meal that I can make in 3 minutes. Also, a number of my clients, including children, benefit from more greens in their diet but they often will not eat fresh vegetables or need additional supplements but don’t like swallowing pills or capsules

For Luisa, my child clients and everyone, I provide special superfood smoothie recipes.

Because Luisa works hard and often feels fatigued I shared with her this recipe from my new book The Good Mood Kitchen, and educated her about the mood-boosting effects of each ingredient.


This is my favorite morning or afternoon guilt- free “pick- me- up.” It is anti-inflammatory, rich in antioxidants, and provides brain food in the form of the trinity of cognitive function: coffee, cocoa, and coconut. If you prefer, you can substitute organic decaffeinated coffee or just use cocoa when serving to children, replacing the liquid from the coffee with extra coconut milk. Make sure your ingredients are organic and sugar- free.


12 oz. fresh brewed organic coffee, hot

1/2. c. full- fat, unsweetened coconut milk

½ tsp. 0rganic Matcha powder (or strong tea from 3 matcha tea bags)

2 tbsp. unsweetened organic cocoa powder (for drinking)

2–5 drops liquid stevia (or to taste)

Vanilla extract (optional)

Coconut cream, unsweetened (optional)


Combine all ingredients in a blender at medium speed for a few minutes until frothy. Pour into a mug and top with coconut cream, if desired. For children I substitute berries and almond milk for the coffee.

This recipe make four servings.

Luisa loves this recipe but there are some times when Luisa says that she is too busy to plan for and make a smoothie from scratch.

 Enter Superfood Smoothies at My Nutrition Advisor! These yummy smoothies are pre- packaged, organic and prepped to go into the blender after tearing open the bag. They are made up of seeds and dried powders from veggies and fruits and some include chocolate as well. These smoothie mixes make it easy for people with “picky” taste as well. One of my recent clients on the autism spectrum chose one of the berry flavors for her daily nutrient-dense meal as part of our mental health nutrition plan.

Now before you think I am hawking something like a juice-o-matic at midnight for a bargain, let me share with you my criteria for trying any new nutrient and food product.

Pure ingredients: preferably organic

No fillers or additives or preservatives
No sugar
Affordable, no hype, no pyramid marketing and I can try a sample without spending a fortune or I can get my money back if I don’t like it.
Has a benefit for mood and well-being

Superfood Smoothies at My Nutrition Advisor scored 100 on all my criteria. It also has a robust website that is filled with educational information for clients who may just be starting their journey along the path of nutrition for mental health and cognitive performance.

Luisa has been enjoying the smoothies and because she is carrying out her self care plan regularly, she is feeling better physically and emotionally and this reinforces other changes like getting regular exercise and making progress in our counseling work.

As a Behavioral Medicine clinician, it is my goal to help a client identify and overcome obstacles to mind/body self-care.  Smoothies are an effective delivery system for enhancing mood and decreasing inflammation while stabilizing blood sugar.

I  also use them when caring for elders who need easily digestible, tasty foods. While it is possible to create these smoothies from scratch, the pre-prepared packets make it easy to eat well while traveling or at work or for a quick afternoon pick-me-up. 

The neat thing? Sign up for a free sample and test for yourself if it is something to include in your health cabinet or share as a resource with clients.

I  am also providing  some  “smoothies from scratch”  recipes  on my website and in my latest book: The Good Mood Kitchen.

Financial disclosure:  You can access Nutrition Advisor here, or directly at their website. I became an affiliate of My Nutrition Advisor with all sales directly funding our non profit 501 (c) 3  health projects, at the Center for World Indigenous Studies.

Health Benefits Of Green Smoothies

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Green smoothies are such a great way to pack in a load of delicious nutrients.  Healthy, delicious, convenient and simple.  The kids love whizzing up their smoothies.  Kale and spinach are usually what I love to use for my base.  I always like to remove the stalks from the kale.  I often splash in some freshly squeezed lemon to improve the alkalizing effect on my body or grate in some turmeric and ginger for an anti-inflammatory boost. Have fun with making your own green smoothies to make them delicious for your liking.  Go ahead and give the green smoothies a try.  They are so convenient for days when you are traveling or have a lot planned.  You can simply pour all the nutritional foods into your blender and go.

Benefits Of Green Smoothies

Speed and convenience.
Improves mental clarity.
Immunity boosting.
Great source of dietary fiber.
Improves digestion.
Great for detoxification and overall optimal wellness.
Balances blood sugar levels.
Ideal for weight loss.
Increased vitality.
Glowing skin.

Green Smoothie Recipe

2 tablespoon of Whey Protein
2 large double handfuls of baby spinach
Filtered water
1 apple, chopped into chunks
1 teaspoon chia seeds
Freshly squeezed lemon juice from half a lemon.
Mix all the ingredients together in a blender.

If you are not used to green smoothies, they can seem slightly hardcore.  Preserve, and gradually over time increase the amount of green leafy vegetables you use.  You might like to experiment with adding cucumber, parsley, spirulina powder, wheatgrass, orange, organic coconut oil, coconut water, celery and other types of green leafy vegetables.

Once you begin to feel their benefits, I’m sure they will be an essential part of your day.

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Nic is the founder of Nic Makim Health Biz, your health + wellness guide to feeling fabulous with nourishing wholefoods. Nic empowers busy people with knowledge and tools to help your health flourish through highly effective online health coaching, nutrition programs, ebooks and an award winning health blog. Nic is passionate about collaborating with likeminded brands, blogs and magazines. 

5 Days, 5 Smoothies: All The Healthy Recipe Inspo You Need For The Week

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Liz Moody is the senior food editor at mindbodygreen. She’s contributed to Glamour, Women’s Health, Food & Wine, goop, and many other publications and is the woman behind the healthy food blog Sprouted Routes and Instagram account @sproutedroutes. Her first cookbook, Glow Pops: Super-Easy Superfood Recipes to Help You Look

Bored With Salad And Smoothies? 5 Genius Ways To Eat More Greens

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In the midst of a health and wellness era, most of us perusing mindbodygreen already know how important it is to eat our greens. After all, healthy greens are excellent low-calorie sources of nutrition, with myriad vitamins, minerals, antioxidants, fiber, and even hydration. As a registered dietitian and founder of Tovita Nutrition, I see a ton of clients weekly who have trouble meeting their daily green requirements. I hear, “I’m bored with salads” and “I can’t eat any more broccoli” constantly. The fact of the matter is that salads are not the only means of eating your vegetables, and salad greens are not your only options! Increasing your green intake is a lot easier than you think if you think outside the box. First, we are going to look at greens you may not have previously considered, and then we will discuss ways to incorporate them. We already know that spinach, kale, and broccoli tend to be the more popular greens, so let’s take a closer look at the healthy greens you may be less familiar with.

Mustard greens.

One cup of cooked mustard greens has more than nine times the daily value of vitamin K and is an excellent source of vitamins A, C, and E. Remember, vitamin K is essential for blood clotting purposes and supports bone health by facilitating the transport of calcium. Mustard greens are also packed with minerals like copper, manganese, and calcium. While these guys have a strong antioxidant capacity, they may also have digestive benefits as they contain compounds that support the cells lining the stomach and gastrointestinal tract.

Mustard greens are especially delicious when sauteed. Consider a saute with apple cider vinegar and sweet onions.


While loaded with vitamins and minerals, artichokes should be highlighted for their antioxidant capacity, fiber content, and cholesterol-lowering properties. The phytonutrient compounds found in artichokes provide them with the ability to scavenge otherwise harmful free radicals. This system actually helps to combat inflammation that may cause disruption to normal bodily functions.

Steamed artichokes can be served as a stand-alone dish, or they’re delicious in a tapenade. Serve them in a healthy, Greek-yogurt-based spinach-and-artichoke dip at your next gathering.


Watercress is a cruciferous plant and therefore has many of the same health benefits as other vegetables belonging to the cruciferous family. This tangy-tasting green is a nutrient powerhouse, loaded with vitamins and minerals, namely calcium and potassium. In fact, this green provides more calcium than milk!

This green superfood is delicious in a salad with sweeter notes, like those from pears and cranberries.

Brussels sprouts.

Just one cup of cooked Brussels sprouts provides more than two times the daily value for vitamin K and more than 100 percent of the daily value for vitamin C. These sprouts are also rich in compounds called glucosinolates, which help to reduce systemic inflammation and thus may help prevent the development of many chronic diseases, including cancer.

Roasted Brussels sprouts make for a delicious side dish, or sneak in some shaved Brussels sprouts to this chickpea-pasta mac-‘n’-cheese recipe.

Dandelion greens.

Have you ever admired a patch of yellow dandelions in a wild, grassy area? Believe it or not, these pretty little plants, often labeled weeds, have a lot more to offer than just a budding flower. The green leafy portion of this plant boasts an impressive nutrient profile. Dandelion greens are loaded with vitamins A, K, and E and are a good source of calcium and iron.

While they’re delicious in salads, feel free to change things around by cooking them in a bean or legume side dish and complement it with flavors from garlic or onions. You may also cook them into an omelet or grind them into a pesto sauce.

Green bell peppers.

While lots of focus seems to be given to their colorful counterparts, green bell peppers sometimes get lost in the crudités mix. After all, it’s easy to overlook the green when juxtaposed with the vibrant red, orange, and yellow. However, these guys are high in vitamins A and C and folate, which helps to support red blood cell function. Bell peppers are good sources of dietary fiber, which provides a range of health benefits from promoting digestive regularity to even reducing cholesterol.

Green bell peppers are delicious in any cruciferous stir fry, or they can be eaten raw in a crudités mix. Dip them in an artichoke hummus or scallion vegetable dip for an extra boost of greens.

These are just a fraction of the lesser-known greens that can help you increase your green intake if you feel you’re in a salad rut. Other ways to add greens into your diet include adding greens to smoothies, soups, sauces, and dips or dehydrating them into chips. Just remember, a green plate fuels a green body fuels a green mind!


I’m not sure I’ve known a vegetable to receive as much attention as our beloved kale, but it’s for good reason! In addition to boasting super-high levels of vitamins K, A, and C, this superfood is especially recognized for its antioxidants lutein and beta-carotene. Lutein plays a major role in promoting ocular health by protecting the eye from both potential light and oxygen damage. A little less-known fact about this veggie is that there are many different varieties of kale! While we’re likely familiar with the flatter, wider leaf, there are smaller, curlier leaves known as starbor and darkibor kale. Either way, one cup of cooked kale has only 36 calories, so don’t be shy about piling whichever variety floats your boat onto your plate.

Kale is a great addition to a breakfast frittata, or use it in a classic white bean and kale soup to warm you in the winter months. You can also try baking kale into a classic omelet muffin.


Have you ever noticed those little greens that often decorate your omelet at a restaurant, or that may garnish a soup or sandwich? If not, it may be because you habitually move them to the side of your plate to be discarded at the end of your meal. Well, next time you notice those little decorative greens, also known as microgreens, don’t toss them! They’re nutritional powerhouses, and I’ll tell you why. Microgreens are essentially plants that have not fully grown, as they’re harvested between 7 and 14 days of germination. These little guys have a higher vitamin concentration than their fully matured plant counterparts—particularly vitamins C, E, and K.

You may continue to garnish meals with microgreens, but consider adding them to a lentil salad, a homemade flatbread, or simply using them for the base of a salad.


Similar to microgreens, sprouts are often presented as garnishes or plate décor. However, sprouts have far more to offer than simple decoration. For instance, broccoli sprouts contain a potent antioxidant compound called sulforaphane. Sulforaphane has been shown to reduce the risk of various types of cancers and helps to combat inflammation. Note: Sprouts may be likely to carry food-borne illnesses like salmonella or E. coli. It is recommended to cook sprouts to reduce the risk of illness.

These are just a fraction of the lesser-known greens that can help you increase your green intake if you feel you’re in a salad rut. Now that you’re in a state of green mind, let’s give you a green body by taking a closer look at ways to sneak greens into your diet without feeling like you’re overdosing on vegetables.

1. Add greens to smoothies.

This is one of my favorites. If you are not a vegetable lover, a smoothie can completely mask the taste of any green. If you’re one of these people, spinach is likely the perfect smoothie addition for you because it has a rather neutral taste and goes undetected when combined with fruits like bananas or berries. Here’s how to make a perfect green smoothie every single time.

2. Make a vegetable soup.

…or a bean soup, or a lentil soup. Just be sure to add your greens! Kale nicely complements a white bean soup, or try to wilt your greens into a noodle soup. Don’t forget to garnish with microgreens! Here’s a great green soup recipe.

3. Add greens to a sauce.

Wilt some greens into your tomato sauce, or give your homemade pesto sauce an extra green kick. Yes, I’m telling you to add even more greens than basil. Throw some baby kale or microgreens into the food processor for a super green boost.

4. Make a vegetable dip.

When I think of the approaching autumn season, things like cinnamon aromas, crisp temperatures, and vibrant foliage come to mind. However, I recognize that for many people the autumn season provokes feelings of excitement for football. What I’m trying to say is football season is the perfect time to experiment with healthy vegetable dips! The next time you host a gathering for a game, try making a crowd-pleasing Greek-yogurt-based spinach and artichoke dip.

5. Dehydrate greens into chips.

Lastly, making veggie chips is always a fun idea and a delicious way to eat your greens. If you don’t own a dehydrator, try baking your greens in the oven until they crisp to your liking. Feel free to top them with some nutritional yeast for a cheese-like kick with a boost of protein.

Here are the only rules you need to make a perfect green smoothie every time. Plus, absolutely everything you need to know about plant-based nutrition.

9 Easy Ways To Make Your Smoothies WAY More Gut-Healing (Straight From A Celebrity Nutritionist)

2968372c37fef62c1adc59d34903d01d - 9 Easy Ways To Make Your Smoothies WAY More Gut-Healing (Straight From A Celebrity Nutritionist)

Kelly LeVeque is a celebrity nutritionist with clients like Jessica Alba, Emmy Rossum, and Molly Sims, and the best-selling author of Body Love. We collaborated with Kelly to bring you a FREE Advanced Functional Nutrition miniseries, where you’ll learn the fundamentals of functional food & health! Want in? Click here to get (totally free!) access.  

1. MCT oil:

MCT oil, or medium-chain triglyceride oil, is a healthy fat that combats the bad bacteria and yeast in the digestive tract that can cause inflammation and prevent weight loss. This odorless, translucent oil comes from coconuts and is comprised primarily of the antibacterial and antimicrobial caprylic and lauric acids. But that isn’t the only reason to add MCT to your next smoothie! MCTs have a range of positive health benefits, from increased energy to candida, weight, and appetite control. Looking to explore ketosis? Cut all fruit from your smoothie and add 1 tablespoon of MCT oil and 1 tablespoon of virgin coconut oil (50/50 blend) to up your endogenous production of ketones.

2. Coconut yogurt:

Our bodies are full of microorganisms. Full! In fact, there are over 10 times more microbial cells in our bodies than human cells. This ecological community inside our intestines (and all over our body) is known as the “human microbiome,” and it’s closely connected to our health and wellness. A great way to keep it thriving is to ingest probiotics, so add a few tablespoons of coconut yogurt (I love Coconut Cult yogurt, which uses human strain probiotics) to your next smoothie.

3. Turmeric:

Turmeric contains medicinal properties called curcuminoids, the most important of which is curcumin. Curcumin is the ultimate “anti.” It has been shown to exhibit antioxidant, anti-inflammatory, antiviral, antibacterial, antifungal, and anticancer activities. And it can benefit your waistline, too. Curcumin helps activate the liver genes that help keep glucose levels in check and can improve your pancreas’s ability to produce insulin too!

bewellbykelly sept2017 - 9 Easy Ways To Make Your Smoothies WAY More Gut-Healing (Straight From A Celebrity Nutritionist)

Photo: @bewellbykelly

4. Colostrum:

Now available as a dietary supplement, colostrum is not just from mother’s milk. This superfood is rich in antibacterial compounds and proteins known to stimulate the immune system, along with growth factors to help restore gut permeability, making it the perfect add to your next smoothie if you’ve been diagnosed with leaky gut or have intestinal damage caused by NSAIDS, antibiotics, or other medications.

5. Ginger:

This natural anti-inflammatory and digestive aid soothes the digestive system and relaxes the muscles of the colon, breaking up gas and relieving bloating. Add ginger puree or fresh-pressed ginger juice to your next smoothie.

6. Herbs:

Fresh herbs are a great way to add flavor to your smoothie and support natural daily detoxification. Parsley is a strong liver detoxifier, Cilantro chelates heavy metals and reduces cellular toxins, while basil is known to squelch inflammation and fight viruses and infections. Grab a big handful and toss ’em into your next blender batch.

7. Peppermint leaves:

The oils in peppermint stimulate the gallbladder to release bile that your body uses to digest fats and relieve spasms in the gastrointestinal tract. This release allows gas to pass and bloating to subside. This herbal tea also helps to rehydrate naturally. Steep some peppermint tea and store it cool in the fridge, then use it instead of water or milk as the base of your next smoothie for a refreshing kick.

8. Apple cider vinegar:

Apple cider vinegar is a liver and lymphatic tonic that can help detox your body. It helps balance your body’s pH and stimulates cardiovascular function, bowel motility, and lymphatic drainage. Sneak a tablespoon of apple cider vinegar into your next green smoothie—it adds a nice hit of acid to balance the flavors as well (an old chef’s trick)!

9. Algae oil:

Algae? Yes, I’m talking about the green stuff that comes from the sea. It’s dried and pressed to extract oil, and 1 tablespoon alone has as much monounsaturated fat as an avocado. Coined MUFA, these fats are known for decreased risk in breast cancer, lower cholesterol levels, as a weight loss aid, and for a decreased risk of heart disease and stroke. Like MCT, algae oil has a super-light taste and can be added to any flavor smoothie without changing the taste.

And while we know you’re adding the OG superfoods—greens—to your smoothies, if you’re getting bored with that, here are a bunch of new ideas to get the good stuff into your body.