Green Smoothies ♥

So far, my response to the mere mention of green smoothies has ranged from 'polite' to "Ewww". But that's without tasting one!

A confession: While I wanted to 'try' a green smoothie, I really didn't expect to like it. But I do! I've been experimenting with 'how much green' tastes good - I like more than less but not a lot. And for the last couple of weeks, my morning routine has included a green smoothie - often, with milk to fulfill the Weight Watchers milk/calcium requirement, so 'breakfast in a glass'. They're fast, easy, very pretty! I've collected some combinations here, just to inspire.

GREEN SMOOTHIE TIPS

• The trick seems to be to start with fruit, then add green to taste. The first smoothie, I started with a single leaf of Swiss chard - and the taste was all fruit. For the second, I used two leaves of chard, brightened with lemon juice -- and this tasted decidedly bright and green and VERY alive. I loved it. The third, I used three leaves of chard, that was a bit much.


• If you can, keep to 'whole' fruit (versus juice) so that you get the full benefit of fiber:calories. If need be, thin with water or milk.


• Citrus juice is an important brightener.


• Banana tastes 'familiar' and adds creaminess.


• Milk of course adds creaminess too, even skim milk.


• It takes a LOT of fresh herbs (like mint, say) to be equivalent taste- and color-wise of a single leaf of chard, say.


• If extra calories are important, add an egg. This may be raw food but feel free to skip the shell. :-)

GREEN SMOOTHIE I

ORANGE - BANANA - CHARD
Hands-on time: 10 minutes
Time to table: 10 minutes
Makes about 8 ounces

Zest of an orange
1 whole seedless orange, cut in quarters, flesh and sections (yes, pith and all, for fiber)
1/2 banana
1 large Swiss chard leaf (ribs sliced away)
Water to thin
1 tablespoon Estonian kama (which I'm completely addicted to, but wheat germ would work too)

Blend all ingredients in the blender. Taste.

NUTRITION ESTIMATE
Per Serving (using wheat germ): 187 Cal (6% from Fat, 10% from Protein, 84% from Carb); 5 g Protein; 1 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 44 g Carb; 8 g Fiber; NetCarb36; 27 g Sugar; 98 mg Calcium; 2 mg Iron; 62 mg Sodium; 0 mg Cholesterol; Weight Watchers 3 points

GREEN SMOOTHIE II

ORANGE - BANANA - PLUM - LEMON - MORE CHARD
Hands-on time: 10 minutes
Time to table: 10 minutes
Makes about 8 ounces

Zest of an orange
1 whole seedless orange, cut in quarters, flesh and sections (yes, pith and all, for fiber)
1/2 banana
1 Italian plum
Juice of a lemon - an important brightener
3 large Swiss chard leaves (ribs sliced away)

Blend all ingredients in the blender. Taste and adjust.

NUTRITION ESTIMATE
Per Serving: 159 Cal (3% from Fat, 7% from Protein, 90% from Carb); 3 g Protein; 1 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 40 g Carb; 7 g Fiber; 25 g Sugar; 89 mg Calcium; 1 mg Iron; 122 mg Sodium; 0 mg Cholesterol; Weight Watchers 3 points

GREEN SMOOTHIE III

BANANA - LIME - APPLE - MILK - CHARD (pretty pale green color!)
Hands-on time: 10 minutes
Time to table: 10 minutes
Makes about 16 ounces

1/2 banana
Zest & juice of a lime
2 large Swiss chard leaves (center ribs sliced away)
1 small apple (4 ounces), cored but skin on
1 cup skim milk

Blend all ingredients in the blender. Taste.

NUTRITION ESTIMATE
Per Serving: 242 Cal (4% from Fat, 18% from Protein, 77% from Carb); 12 g Protein; 1 g Tot Fat; 1 g Sat Fat; 0 g Mono Fat; 50 g Carb; 6 g Fiber; 22 g Sugar; 395 mg Calcium; 2 mg Iron; 268 mg Sodium; 5 mg Cholesterol; Weight Watchers 4 points (including milk)

GREEN SMOOTHIE IV

BANANA - LEMON - APPLE - MILK - PLUM - MINT (a soggy green)
Hands-on time: 10 minutes
Time to table: 10 minutes
Makes about 16 ounces

1/2 banana
Zest & juice of a lemon
1 small apple (4 ounces), cored but skin on
2 Italian plums, pitted, skins on
1 cup skim milk
About 1/2 cup loosely packed fresh mint, leaves only

Blend all ingredients in the blender. Taste.

If you create your own green smoothie - leave the magic recipe in a comment!

MONTHLY MINGLE The lovely food blog What's for lunch, Honey? is collecting recipes for Liquid Dreams. This is my contribution!

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