top of page

SEARCH

3 Green Smoothies That Are OK To Drink Every Day

Green smoothies are not only plantbased and incredibly tasty, they are a fantastic way to get your daily dose of essential nutrients and extra leafy green nutrition all in one meal. But are they safe to have every day? As a nutritionist, let me explain why I feel it is ok to have green smoothies, and often.

3 Green Smoothies That Are OK To Drink Every Day  |  Follow @EatNourishGlow on Instagram
3 Green Smoothies That Are OK To Drink Every Day by Eat Nourish Glow | Photo: @Mizina

Why Green Smoothies Are Good For You?


Whether you're looking for a quick and easy breakfast, a mid-day snack, or something plantbased to help you power through an energy slump, green smoothies are a super healthy choice. They are a fast and easy way to increase your consumption of more leafy greens and high fibre fruits and vegetables, while nurturing your gut microbes. Smoothies help to keep you hydrated, can aid weight loss, improve digestion and boost your overall metabolic function. Being so nutritionally rich with plantbased nutrition, all the extra nutrients can also help to clear up your skin if you suffer from acne, boost mood and your overall energy.


Smoothies On A Budget

I personally find smoothies to be the perfect way to use up leftover fruit and produce before it spoils (if you need to make every fridge item count). In addition, you can make smoothies rather cheaply by buying fresh greens and other produce on sale, or from the discount section of your grocery shop.


Many shops nowadays have bagged fruit and veggies that may have not made the cut for display and are sold at half price. The only thing wrong with them is they are misshapen, blemished or not as "perfect" as stores like to provide. Coles supermarkets do a good job of this with their "I'm Imperfect" range and Woollies with their "Odd Bunch" range.


Free Wholefood Recipe Sampler Download

Try My Mini Wholefood Recipe Collection


Get this FREE recipe collection with healthy and delicious breakfast, lunch, and dinner recipes that nourish from the inside out. Each recipe is jam-packed with goodness and created by a qualified Nutritionist, for nutrition you can trust is good for you. Stop eating boring food to be healthy, come see how good healthy tastes – download your free recipes today!






What Goes In Green Smoothies?


What Makes A Healthy Green Smoothie?

Short answer is plantbased ingredients like green vegetables, mainly leafy greens, herbs and other veggies rich in green coloured phytonutrients. Lots of people usually add bananas to improve the texture and taste, in addition to berries, kiwi, mango and other tasty fruit like pineapple. if you are diabetic like me, you can substitute low calorie steamed cauliflower, sweet potato, raw or cooked oats, or creamed quinoa for bananas to create that soft serve-like consistency in green smoothies. This is great idea to provide variety and not just rely on super sweet bananas to flavour your smoothies every time.

Key Ingredients Used


Typically, smoothies are made with a combination of fresh fruit, vegetables, and a liquid such as milk or water. The wholefood ingredients are blended together to create a thick and creamy beverage. Smoothies can be customised to fit any dietary needs or preferences, whether you are plantbased or not. With a variety of flavours and combinations, there is something for everyone to enjoy.


  1. Milk or water: the liquid you use can be simple tap water or something more nutrient-rich like coconut water, dairy or plantbased milk.

  2. Fruits and veggies: this is where smoothies get their fibre-rich nutrients from and provides you with a powerhouse of plantbased nutrition all in one tasty meal.

  3. Natural thickeners: some people add ice or frozen bananas to their smoothies to make them thicker and more like the consistency of serve ice cream. If you are diabetic some alternatives to banana include avocado, steamed cauliflower, yoghurt, and nut butters.


Combining these three simple ingredients makes a surprisingly delicious smoothie recipe suitable for those looking to heal and nourish the gut while rebalancing body weight. Less is usually more, so focus on only adding a few choice ingredients to your blender that complement each other, and then sit back and enjoy the goodness!


You Might Like:


Healthy Green Smoothie Variations

How To Make Smoothies With A Variety Of Milks  |  Follow @EatNourishGlow on Instagram
How To Make Smoothies With A Variety Of Milks | Follow @EatNourishGlow on Instagram

Not only are smoothies simple to make, but the recipe is also incredibly versatile and generally cheap to make. You can use any kind of dairy or plantbased milk or just water, and combine with your greens, high fibre fruit, nuts, and herbs to create your own unique recipes. Here's some liquid variations to try:


  • Almond milk: rich in magnesium, a great low calorie alternative to dairy

  • Coconut milk: another great replacement for dairy milk and easily digested, it has a lovely thick consistency and a rich, creamy texture.

  • Coconut water: a nutrient dense water extracted from young coconuts that is very hydrating and fabulous to include after sport or the gym.

  • Cow's milk: if you are not sensitive, this can make a wonderful creamy pudding but is higher in calories than plantbased options.

  • Oat milk: an easy-to-digest, low-fat, low-sugar milk that also provide healthy fibre and a creamy flavour.

  • Soy milk: higher in protein than other plantbased milks, soy is great option if you are sensitive to dairy or vegan.


No matter which version of milk you choose, adding greens smoothies to your meal plan each week is a fabulously delicious way to get more fibre, eat a little more plantbased, and consume a well-balanced meal. Experiment to find a few favourite recipes and then rotate the recipes each week to vary the nutritional intake and keep things interesting.


Side Effects Of Green Smoothies


While green smoothies are definitely densely nutritious, a diet consisting of only smoothies isn't healthful. In fact, it is very imbalanced. Meals need to be balanced with wholefood-based dietary fibre, lean proteins, and healthy fats from a variety of sources, and not just from fruits and vegetables.


In fact, consuming too many leafy green vegetables can be a harmful, especially to some people with underlying health conditions. This is because leafy greens like beet leaves, endive, dandelion greens, kale, spinach, and Swiss chard all contain high levels of oxalic acid, a naturally-occurring plantbased compound.


In moderate amounts, this plant compound is perfectly safe, but if you overindulge by eating too much, or too many of these foods, it can lead to accumulation of oxalate crystals in the body. This most often it occurs in the kidneys which can lead to painful kidney stones and other organ distress. High levels can also affect your calcium absorption. Cooking greens that are naturally higher in oxalate acid is one solution, but who wants wilted spinach in their cup?!


Food Sensitivities & Green Smoothies


Can You Be Allergic To Green Smoothies?

Yes, absolutely if you are sensitive to the ingredients used. Use what you know your body responds well to and if you experiment, try only one new veggie or ingredient at a time. Isolate it so you can easily track the culprit.

Got thyroid conditions or IBS? A word of caution, cruciferous vegetables such as bok choy, broccoli, cabbage, cauliflower, kale and watercress all contain compounds called, goitrogens. These are known to disrupt thyroid function in some people. Goitrogens interfere with iodine uptake and hormone production within the thyroid gland and be a triggering food. Cooking the above foods (as they really are super healthy) can reduce the effect that cruciferous vegetables have on the thyroid gland.


If you choose to simply avoid (the above) or are on a AIP Diet, test and try micro-greens or dandelion, and include selenium-rich foods in your blender to boost your selenium levels. Selenium helps support thyroid hormone production. Its found in Brazil nuts, sunflower seeds, eggs, and legumes. Yes, you can add all of these to smoothies.


How Often Should You Drink Green Smoothies?


It's important to be mindful when adding sugars, carbohydrates, or fats to your blender, that you don't overdo it on too many calories in one meal. Trust me, it is so easy to over do it in the name of eating healthier. And plantbased green smoothies are no different.


I recommend enjoying a green smoothie 3-4 times a week, or every day but only if you are making sure you vary the ingredients each time. For instance, if you enjoy an almond milk, avocado kale based smoothie on Monday, make sure you switch it up and have a coconut water, mango and arugula based one the next day. Yes, you could safely have a green smoothie every day, but you need to vary the greens, the milk and the fruits to provide your body with a broad spectrum of nutrients throughout the week.


Free Wholefood Recipe Sampler Download

Try My Mini Wholefood Recipe Collection


Get this FREE recipe collection with healthy and delicious breakfast, lunch, and dinner recipes that nourish from the inside out. Each recipe is jam-packed with goodness and created by a qualified Nutritionist, for nutrition you can trust is good for you. Stop eating boring food to be healthy, come see how good healthy tastes – download your free recipes today!






You Might Like:



3 Green Smoothie Recipes (No Banana)


Give these plantbased, banana-free smoothie recipes a go and tell me you don't feel amazing afterwards! Each smoothie recipe is made with a balance of fruits and veggies and contains 30g of plantbased protein. As a general rules, I don't recommend you use whey or dairy-based protein in your plantbased smoothies as this can ferment in your stomach and cause gastric issues in many people.


Pineapple Berry Green Smoothie

Ingredients

  • 250ml almond or oat milk, unsweetened

  • 1/2 cup fresh pineapple, chunks

  • 1 cup fresh spinach greens, organic

  • 1/4 cup raspberries, fresh, organic

  • 1/4 steamed cauliflower, cooled

  • 3 tbsp chai seeds, organic

  • 1 scoop Vanilla protein powder, vegan

  • 1 tbsp vanilla extract


Method

Add all the ingredients into a high-powered blender. Combine well until smooth. Serve in a coconut bowl with a little crunch from a sprinkling of crushed walnuts and seeds. Enjoy an energising green tea 30-minutes later to support gut health and digestion.


You Might Like:


Lime Mango Green Smoothie

Ingredients

  • 250ml coconut milk, unsweetened

  • 1 large fresh mango, pitted

  • 1/2 cup shredded kale, organic

  • 1/s Hass avocado, choose a ripe one

  • 1 scoop Vanilla protein powder, vegan

  • 3 tsp lime juice, freshly squeezed

  • 1 tsp ginger root, ground


Method

Add all the ingredients into a high-powered blender. Combine well until smooth. Serve in a coconut bowl or mason jar (will be thick) with toasted coconut flakes on top. Enjoy an unsweetened, warm ginger-lemon tea 30-minutes later to boost energy and support digestion.


You Might Like:


Kiwi Green Smoothie

Ingredients

  • 1/2 cup Greek or Coconut yoghurt

  • 1/2 cup coconut milk

  • 1/2 cup micro-greens, organic

  • 3 large kiwi fruits, chopped

  • 1 scoop Vanilla protein powder, vegan

  • 2tsp spirulina powder, organic

  • 1 tsp ginger root, ground


Method

Add all the ingredients into a high-powered blender. Combine well until smooth. Serve in a coconut bowl with raspberries and banana cut into wheels. Add a sprinkle of granola or chia seeds to serve, and enjoy a herbal peppermint tea 30-minutes later for gut health.


You Might Like:


One Last Thing, Before You Go...


If you really enjoy healthy smoothies... stick around slurping your plantbased smoothie and browse this blog for more nutrition and healthy eating guides, or come join my free 5 Day Detox Smoothie Challenge (By A Nutritionist). You'll receive a meal plan and recipes to detox from bad eating habits with wholefood recipes and smoothies. It a gentle detox just about anyone can enjoy to reset your appetite and eat healthier. Come join us today, click here.


Emma Lisa, Nutritionist & Women's Practitioner

Emma Lisa, Nutritionist at Eat Nourish Glow

Emma Lisa is a Nutritionist & Women's Health Practitioner with over 12+ years experience in wholefood nutrition, meal planning and health coaching. She is a published cookbook author, passionate food recipe creator and lifestyle blogger, and an advocate for women's health and anti-diet culture. When she's not in clinic, Emma is mum to five kids, in her test kitchen and a wellness digital creator. She lives in Sydney, Australia.
FOLLOW: Instagram | Facebook | Pinterest 

Healthy + happiness,