Green
Smoothies
Welcome to the world of green smoothies. I believe that adding 1L of green smoothie to
your daily diet is the most effective action you can take to revolutionize your health.
Green smoothies are delicious, nutritious and a simple way to get 1-2 lbs of greens into
your daily diet. I guarantee you that within one week of drinking 1L of green smoothie
daily, you will begin to crave greens. Once this craving kicks in, your personal journey
towards ending cravings, curing ailments, losing weight -- achieving whatever it is you
want to achieve for your physical and mental well-being -- will be underway. Green
smoothies is one entrance into the journey of profound health.
What is a green smoothie?
A green smoothie is a blended mix of leafy greens and sweet fruit. By blending the
greens, all of the nutrition stored in greens (antioxidants, fiber, protein, vitamins and
minerals) is released in a form that is easily absorbable at the body’s cellular level.
Some of the immediate benefits include weight loss, reduced cravings, higher energy
levels, glowing skin, and increased smiling.
Mild tasting greens work best in green smoothies -- spinach, kale, swiss chard, turnip
greens, pac choi, collards, lettuce, beet greens -- are all recommended. But feel free to
experiment with more bitter greens, such as dandelion and chicory, and spicy greens
such as mustard and radish greens.
Most importantly, don’t let the color dissuade you! The fruit masks the taste of the
greens.
Green
Smoothie
=
Green
Leaves
+
Fruit
+
Water
+
Optionals
(honey,
seeds,
algae...)
Tips for getting started:
- You want the smoothie to taste good, so start by only adding a few leaves together
with a larger quantity of fruit. As you continue to drink green smoothies, you will
actually begin to crave green leafy vegetables, and you will naturally begin to increase
the ratio of greens to sweet fruit.
- In the beginning you can add a sweetener such as honey or dates. However, only add
as needed, and eventually the greens will be more palatable to you and you will not
need sweetener.
- Break the greens into small pieces before placing in blender to ensure the blender can
easily liquify the fiber. A high-power blender works best.
Tara
Tranguch,
Health
Coach
Serafina
Says
Farm
www.serafinasaysfarm.com
1
Green
Smoothies
Strawberry-Banana Beet Green Smoothie
- Handful of beet greens (to taste)
- 6 large strawberries, sliced
- 1 banana, sliced
- Spoonful of honey
- 1 cup of water (add less or more depending on how thick you want your smoothie)
Add all ingredients to blender, blend until completely homogenized.
Tropical Beet Green Smoothie
- Handful of beet greens (to taste)
- 1/2 mango, sliced
- 1/4 pineapple, sliced
- 1 cup of water (add less or more depending on how thick you want your smoothie)
Add all ingredients to blender, blend until completely homogenized.
Peachy Blue Kale Smoothie
- Handful of kale - to taste, if you can add more, go for it!
- 1 peach
- 2 handfuls of blueberries
- 1 cup of water (add less or more depending on how thick you want your smoothie)
- Optional: add honey if the fruit is not sufficiently sweet
- Optional: 2 Tablespoons hemp seeds or your choice/ amount of natural source of
protein (spirulina, chlorella etc.)
‘Lettuce Drink Strawberry Shakes’ Green Smoothie
Add ingredients to the blender in the following order:
- 1/2 cup of water
- 5 strawberries
- Several leaves of lettuce (to taste)
- Handful of cashews
- 1 spoonful of honey or 2 medjool dates (don’t forget to remove the pit)
- Several slices of vanilla bean (optional)
- Pinch of sea salt
- 6 ice cubes
Blend until smooth, enjoy with a straw!
Simple Pear Smoothie
- Handful (or 2, or 3) of green leaves (your choice!)
- Cut up 1 ripe pear and throw in blender.
- Add 1-2 cups of water
Blend until homogenized.
Tara
Tranguch,
Health
Coach
Serafina
Says
Farm
www.serafinasaysfarm.com
2
Green
Smoothies
Serafina Says Grape Vanilla Smoothie
- Add 2 cups of water.
- Add in 1-2 handfuls of grapes with seeds. Grape seeds have a ton of nutrition. Yes,
they will add some grit to your smoothie, but most of the seed particles will sink to the
bottom.
- Add a handful (or 2, or 3) of green leaves (your choice!)
- Snip approx. 1/4-1/2 in. vanilla bean into little pieces
Blend until vanilla bean specks are visible throughout the smoothie.
“It’s Good to Be Green” Smoothie
- Handful of dark green leaves
- 1/4 of a pineapple, skinned and cored
- Handful of strawberries
- 1/2 cup cold water
Blend it up and serve it cold on ice... delish!
David Wolfe’s Superfood Berry Green Smoothie
This is an example of a supersmoothie. It has more ingredients than your standard fruit
+ green + water.
- 1/2 cup of blueberries
- 1/2 cup of raspberries
- Handful of goji berries
- 1 young coconut (flesh and water)
- 1 Tbs of raw cacao powder
- 1 Tbs maca powder
- 1 Tbs hemp seeds
- 1 Tbs reishi mushroom powder (mycelium)
- 10 x 10 cm/ 4 x 4 inch piece of aloe vera inner leaf gel (or equivalent size)
- Spirulina and/or E3Live blue-green algae and/or marine phytoplankton (dose
according to bottle)
- Leafy greens of choice
- 1/2 to 1 cup of spring water extra
- Raw wild honey to sweeten
- Blend all except the extra water and sweetener. Add extra water to desired smoothie
consistency. Add sweetener a little at a time till the balance is right.
Tara
Tranguch,
Health
Coach
Serafina
Says
Farm
www.serafinasaysfarm.com
3
Green
Smoothies
Chia Green Smoothie
- Handful of kale
- Handful of spinach
- 1/2 mango
- 1/2 banana
- 1 Tbsp chia seeds
- Water
Place ingredients into a blender, and blend on high until smooth. Adjust the amount of
water depending on how thick or thin you like your smoothie.
Raspberry Dream
from Victoria Boutenko
- 2 bosc pears
- 1 handful of raspberries
- 4-5 leaves of kale
- 2 cups of water
Blend well!
Orion’s Lemon Jalapeno Fresca
from Victoria Boutenko
- 1/2 lemon, juiced
- 4 Roma tomatoes
- 2/3 of a bunch of kale
- 1/2 inch jalapeno pepper
- 1 small clove of garlic
- 2 cups of water
Blend well!
Nutritiously Bitter
from Victoria Boutenko
- 5 leaves of kale
- 1/4 avocado
- 3 cloves garlic
- 1/4 cup lime juice
- 2 cups water
- 1 bell pepper
- 2 celery sticks
- 1/2 bunch Italian parsley
- 2 cups water
Blend well!
Tara
Tranguch,
Health
Coach
Serafina
Says
Farm
www.serafinasaysfarm.com
4
Green
Smoothies
Raw Family Wild Banana
from Victoria Boutenko
- 2 cups lambsquarters, chickweed, plantain or another weed
- 1 banana
- 1 mango
- 2 cups water
Blend well!
Tara
Tranguch,
Health
Coach
Serafina
Says
Farm
www.serafinasaysfarm.com
5