9 Green Drinks for St. Patrick's Day!

I know that St. Patrick's Day isn't typically associated with green smoothies and juices, but I think maybe it's time we changed the tradition. If you are one of those people heading out to a weekend celebration with corned beef, Irish bread, cabbage, potatoes, or beer, I hope that you'll down one of these green drinks before embarking on the festivities. I promise your body will thank you later!

1. Mojito Juice
A juice packed with fresh enzymes that resembles a fancy cocktail? I'm in! This combination of cucumber, celery, mint, kale, and lemon will leave your tastebuds begging for more!

2. Green Smoothie 101
Green smoothie newbie? Perfect, you've come to the right place! This video tutorial will get you blending up smoothies correctly so your drink ends up healthy and enjoyable!

3. Green Lemonade
This fresh juice combo resembles my favorite childhood drink and is loaded with nutrients! The lemons help cut the "green" taste so this drink is perfect for those new to juicing.

4. Energizing Green Smoothie
If you are trying to replace your morning cup of joe with something healthier or just need a quick, filling breakfast on-the-go, this smoothie is your new best friend. It's perfect for boosting energy, detoxing, and helping you recover from a workout.

5. Bok Choy Green Juice
This juice is simple and refreshing. I love that it only contains two ingredients and makes me feel amazing anytime I drink it.

6. Kale Smoothie For Kids
No green smoothie round-up would be complete without this one! This smoothie is perfect for transforming "picky-eaters" -- adults included.

7. Kale Smoothie For Ladies
This green smoothie naturally boosts energy (without caffeine!), balances hormones, alleviates cramps, helps stabilize blood sugar, and tastes like chocolate. Enough said.

8. Kale Smoothie With Pear and Herbs
This smoothie is one of my favorites in fall when fresh pears are first available at the market, but I love its refreshing quality in spring. The herbs add a beautiful zest that makes me feel like winter is finally over!

9. Mean Green Juice
Don't be intimidated by its name - this juice is incredibly friendly! This post also has a great video to help you get started with the basics of juicing. Drink up!

I hope you enjoyed this green drink round-up! Have a healthy weekend!

Cheers,
Sonnet


Psst, if you enjoyed this, be sure to share it with your friends!

Kale Smoothie for Ladies

I'm not going to lie... sometimes it's hard to be a lady. Sometimes there are days when mood swings get the best of you and you become an emotional mess. An emotional mess for absolutely no reason except that, well, you're a lady.

On days like this it's best to stay away from your kitchen. On days like this don't attempt to create a new veggie burger recipe; chances are very high that the recipe that worked so well in your mind won't work out in reality. And then it's just awkward when your male roommate walks in on you crying on the kitchen floor. Not that this has happened to me or anything...

If you do decide to venture into your kitchen, I advise you keep it simple. Throw some frozen bananas into a blender and blend it up with some kale. Toss in some maca powder to correct those hormonal imbalances and add some raw cacao powder for good measure -- unless, you don't like chocolate? And then be sure to enjoy this soothing, fiber-filled smoothie curled up in a snuggie while watching your favorite romantic comedy.

This smoothie starts with kale for a boost of nutrients and fiber to help keep blood sugar stable. Next, we'll add some almonds for healthy fats that make this smoothie filling so it can be used for breakfast or a hearty snack.

Maca powder comes from the maca root, which has been used by the Peruvian population for centuries.  It is one of my favorite supplements because it helps support the body's endocrine system to naturally balance hormones. Maca provides a nice energy boost (without caffeine) and can help with chronic fatigue and low libido. It's a wonderful supplement to use at any time, but I find it especially helpful as a natural PMS remedy. Maca is the perfect addition to this smoothie because it adds a sweet, malty taste without any added sugars!

Ginger is fabulous for aiding the digestive system as well as providing relief from nausea and cramps (which most of us ladies are pretty familiar with). Fresh ginger can easily overpower the smoothie so I recommend starting with a small piece (about 1/2-inch) if you are not used to the taste of ginger.

And, of course, we can't make a kale smoothie for ladies without chocolate! Raw cacao powder gives our smoothie a delicious chocolate kick while also adding important antioxidants and minerals (like magnesium and iron) that are especially beneficial for women's health. You won't believe a smoothie that's good for you tastes this good!

Kale Smoothie for Ladies
Serves 1

Ingredients:
3 large kale leaves
2 tablespoons almonds
1 cup almond milk
1 frozen banana
2 tablespoons raw cacao powder

2 teaspoons maca powder

1/2-inch piece of fresh ginger (optional)

stevia or alternative sweetener to taste

Instructions:
Add all ingredients to a blender and blend until smooth!

Note: if you do not have a high-powered blender (I use a Vitamix 5200), I recommend blending the kale, almonds, and almond milk until smooth and then adding the fruit and supplements.

For more green smoothie tips, be sure to check out my Green Smoothie 101 video.

Green Smoothie 101 [Video]

I'm a big fan of drinking green smoothies and if there is one thing I could get you to start doing today to change your health, it would be loading up on these healthy green drinks. Today I'm doing something a bit different and sharing a video with you to help inspire you to jump start your health with a green smoothie!

Green smoothies have a ton of benefits, such as:

• Green smoothies are perfect for enhancing the immune system, purifying the blood, and rejuvenating the body. They are loaded with vitamins, minerals, fiber, folic acid, chlorophyll, and many other micronutrients. Since you are consuming the greens raw, you are also getting the full nutritional value of the greens as well as their digestive enzymes.  
• Green smoothies are really easy to digest.  Since the greens are blended up, your body doesn’t have to work as hard in order to extract the nutrients and it is much easier on your digestive system. So, if you are someone that has digestive issues, this is a perfect way to add more fruits and veggies into your diet. 
• Green smoothies are fabulous for kids! If you have children or teenagers, I highly encourage you to make a green smoothie with them.  The key is to get them involved and let them help make the smoothie so they feel like they are part of the process (rather than being pressured into drinking something unfamiliar). I have honestly make this smoothie with well over 300 children over the last two years and it always amazes parents what kids will drink when they get to be involved in the process.
• Green smoothies reduce your cravings! When I work with clients in my health coaching practice one of the first things I will get them to do is start drinking green smoothies.  Most of them will immediately notice a decrease in sugar cravings because they are crowding out those less-healthy foods and their body will naturally start to crave fresh foods.  

If you are ready to have more energy and change your health, start with a green smoothie.  

Regardless of the benefits of a green smoothie, if you think that green smoothies are going to taste like liquid barnyard, I’m sure you are not very psyched to get blending.  Today, I’m here to dispel the gross green smoothie myth and show you how to make a delicious smoothie that won’t traumatize you for life!

Helpful tips for beginners:

• It's okay to start slow. If you have never had dark, leafy greens before or are nervous about adding them to the smoothie, start with a small amount.  You can always add more later and there is no reason to overload your drink in the beginning and then gross yourself out! For beginners, I recommend starting with a 3:1 ratio of fruit to greens. 
• The key to making the smoothie delicious (besides the ratio of ingredients) is having the right texture. It's definitely easier to make a green smoothie properly if you have a high-speed blender with a powerful motor (I use a Vitamix 5200), but if you don't have a high-speed blender, start by blending your greens and liquid completely before adding any fruit.  This will ensure that your greens are completely liquefied and there are no green chunks left in the smoothie!
• Use frozen fruit instead of ice to make it cold and creamy! Frozen bananas, frozen mango, frozen berries, and other frozen fruit make the texture smoother than using non-frozen fruit and adding ice. 

Basic Green Smoothie Recipe

Ingredients: 

• 1 cup of raw greens (kale, chard, collards, spinach, etc)
• 1.5 cups liquid (non-dairy milk, fresh juice, coconut water, green tea, or water)
• 1 frozen banana (remove the peel, cut into 1-inch slices, and freeze overnight)
• 1 cup of frozen berries (strawberries, blueberries, raspberries, and/or blackberries)

Directions: 

Remove any tough stems from the greens. Blend greens and liquid for 15 seconds - 1 minute (depending on your blender) on high. Add fruits and blend for 15 - 30 seconds, or longer as needed to achieve a creamy consistency. Drink up!

You can also try my advanced Green Smoothie 2.0 recipe and my Kale Smoothie for Kids. 

In the comments below, tell me what your favorite green smoothie recipe is or, if you've never made a green smoothie before, let me know when you'll be trying it!  

(And don't forget about our 2013 Health Revolution! I'd love for you to share your smoothie photos with me via Twitter and Facebook!)

Energizing Green Smoothie

Hey dude that works the gym front desk every morning at 5 am.  I know I look like a crazy person.  I know that you see me stroll in here, half asleep, most likely still in my pj's.  I know that you notice me sometimes glaring at you from my one-awake-eye, wondering how you can be so perky at this time of the morning.  Don't get me wrong;  I'm not a grumpy person.  In fact, I'm pretty nice.  But until I've had my morning smoothie, don't mess with me... k?

The scary thing is that the dude that works the front desk every morning at 5 am knows what I really look like. The me without the shower, without my makeup, and without my kale.  It's horrifying, believe me. Green smoothie to the rescue!

Let's start with some basics!  This smoothie gets an energy boost with a base of your favorite green tea (I like Yogi brand).  If you don't drink caffeine, you always sub decaffeinated green tea, nondairy milk, or water. Next we add in our amazing greens.  Kale is one of the most nutritious (and delicious) green foods. Did you know that in addition to being full of vitamin A, vitamin K, vitamin C, iron, fiber, folate, and calcium, kale also contains protein and omega-3 fats?  Unbelievable!

I like adding frozen bananas to smoothies because they add a creamy consistency and help to bulk the smoothie up.  Frozen berries also add a bit of tart sweetness while adding more vitamin C and antioxidants. Feel the power! 

A lot of smoothies use solely fruit for their base, but since I eat this one for breakfast, I like to add regular rolled oats in as well since the extra fiber helps me to feel full longer.  I also added in some almonds for healthy fats and extra hunger-fighting power.  

By itself, this smoothie has a tart sweetness from the banana and berries.  If you like your smoothies on the sweeter side, I recommend adding two pitted Medjool dates.  If you're really going the extra mile, I also recommend adding in a tablespoon of wheatgrass powder.  (I don't have a wheatgrass juicer so I love adding this wheatgrass powder to smoothies.)  Wheatgrass is full of chlorophyll, amino acids, and enzymes.  This will definitely give your day a boost and start you off on the right foot!

Energizing Green Smoothie
Serves 1

1 bag of green tea
12 ounces of hot water
4 large pieces of kale
1 banana, peeled and frozen
1 cup berries, frozen
1/4 cup regular rolled oats (or gluten-free if needed)
small handful of almonds (about 2 Tablespoons)
1 cup ice
1 Tablespoon wheatgrass powder (optional)
2 Medjool dates, pitted (optional)

Brew your green tea in 12 ounces of hot water.  Brew ahead of time and let sit in the refrigerator to cool.

Blend (cooled) green tea with kale, banana, berries, oats, almonds, ice, wheatgrass powder (if using), and dates (if using). Blend until smooth and drink up!

Note: if you do not have a Vitamix or high-powered blender, you can blend the green tea and kale first to ensure that the kale is thoroughly blended.  Then add your other ingredients and blend more.

Kale and Pear Smoothie with Herbs

Hello dear partner, and love of my life.

I am sorry.  I am sorry that while you were out running errands I did nothing that I said that I would do.  I did not clean the kitchen.  I did not prepare your dinner.  I also forgot about the laundry.  My sincerest apologies.

Instead I accomplished many, many important, but totally non-important things, such as:

1. I updated our Netflix queue.  I put all of my most favorite romantic comedies (i.e. your least favorite movies ever) at the top.  They will be here on Friday.
2. I rated 46 movies on Netflix so that it would provide the best suggestions for us whenever we log in. Of course, since I rated them, I gave 5 stars to movies that I love, like Eat Pray Love, 13 Going on 30, Julie and Julia, and My Best Friend's Wedding.  I am sorry that Netflix will now recommend items like Sweet November and Something Borrowed, instead of movies that you like.  I am also sorry that I will most likely add these new recommendations to the top of the queue and delay your movies even longer.
3. I was really dehydrated from all of that Netflix work so I drank some water.  I found that I still felt a bit dehydrated so I made some fresh juice.  I left all of the pulp sitting out on the counter and now the kitchen is attracting fruit flies.  Whoops. 
4. I spent exactly 12 minutes petting a cat.  I know this because that is how much time was left on the timer that was supposed to remind me to grab the laundy from the dryer.  Instead, I turned off the timer and continued to pet the cat.
5. I went on Etsy and found an awesome merchant that sells adorable puppy blazers and fancy white collars for cats.  It looks like this cat is wearing a suit!  So cute.  I know that you hate the idea of dressing pets in clothes so I am hesitant to tell you that I ordered two for the cat's Christmas gifts. Don't hate me. 
6. I also read a bunch of articles about superfoods aiding in cancer prevention that were mentioned on Twitter.  Even though I am certain that you don't want to hear about this, I plan to tell you about all of it when you return home.  Get ready. 
7. I oiled the wooden cutting board.  It's pretty now.  So pretty that I would like you to refrain from using it.  It is now reserved for blog photos only.  Thanks.

But after all that, I made you this smoothie.  I filled it with nutritious and tasty things like ripe pears, fresh kale, and zesty parsley.  You're gonna like it.  Promise.

P.S. I love you. :)

I've been experimenting with different herbs in my smoothies recently and I really love the sweet pear and parsley combination in this one.  (If you are new to green smoothies, check out some of my other recipes: Green Smoothie 101, Green Smoothie 2.0, and Kale Smoothie for Kids.)  Nondairy milk or fresh juice can also be substituted for the water if you want to add a bit more flavor or sweetness.  This is my favorite breakfast smoothie at the moment and the addition of flax seeds, protein powder (I use Omega pumpkin seed protein powder), and avocado make it more filling as well as delicious.

Kale and Pear Smoothie with Herbs
Serves 2

Ingredients:

1 1/2 cups water

2 cups greens (I used kale)
1/4 cup herbs (parsley and cilantro both work great)

2 ripe pears, cored
1 frozen banana (remove the peel, cut into 1-inch slices, and freeze in a plastic bag overnight)
1 cup ice
1 Tablespoon flax seeds (optional)
Protein powder (optional)
1/4 avocado (optional)

Instructions:
Blend water, greens, and herbs for 15 seconds - 1 minute (depending on your blender) on high. Then add the pear, banana, ice, flax seeds (if using), protein powder (if using), and avocado (if using) and blend for an additional 30 seconds - 1 minute. 

Kale Smoothie For Kids

You can tell a lot about a person by looking at how they make their green smoothies.  Extra greens?  Vanilla extract?  A little coconut butter?  A handful of almonds?  It's definitely tells you more about the person than asking how they take their coffee.

If you've been reading this blog for awhile I hope that you're no stranger to a green smoothie.  But, for you newbies out there let me introduce you.

Readers, this is a green smoothie.  Do not be afraid.  It comes in peace.

It will change your life.  It will power your workouts.  It will curb your sugar cravings.  It will noursh your body and mind when you wake up in the morning.  And it might just become your new obsession.

For the past four years I have been in love with kale smoothies and I'm happy to announce that in that time I've changed a lot of skeptics into green smoothie lovers as well.  I know that a lot of people are put off by how green it is, but, lucky for you, this recipe doesn't taste "green" at all!

Now if you don't believe me, I dare you to try it. Double dog dare you. And, if you're a parent, I dare you to try making it with your kids.



One of the things that I love most about my job is that I get to work with young children and introduce them to seasonal fruits and vegetables.  For most kids this is where they start entering into a "picky eater" phase so they are often skeptical of the food samples we offer them.

For fall, I wanted to focus on introducing them to greens because we often hear that "kids just won't eat greens."  Really?  I decided to take it as a challenge. 

Over the past couple of weeks I have made this smoothie with over 50 children who not only drink up every last drop, but they will literally fight each other for seconds, thirds, and fourths.  I have seen plenty of pushing, tears, and spills around here.  Luckily, the abundance of green smiles makes up for it.



The key to making a green smoothie is to blend, blend, blend! Making a smoothie with your child is a great way to get them involved in the kitchen and create a healthy snack together. Kids of all ages can help by tearing up kale and putting it in the blender, pouring the apple juice (possibly with assistance!) and peeling the bananas. Kids will love the green color and you'll be surprised by how much they also love the taste!

Note: You can also omit the ice and substitute frozen bananas for a creamier smoothie.  Simply peel the bananas, chop into pieces, and freeze overnight.

Kale Smoothie for Kids
Yields: 4 servings

12 ounces 100% apple juice
3 - 4 large kale leaves (stem removed)
3 bananas (peel removed)
2 cups of ice

Blend juice and greens for about one minute on high. Make sure the greens are thoroughly blended. Then add the banana & ice and blend for an additional 30 seconds, until smooth.

Green Smoothie 2.0

 

Dear Earth, 

I love you.

Thank you for these first few days of spring.  Thank you for supplying my body with water and nutrients each day.  Thank you for giving me fresh air to breathe without me having to think about it.  I'm lucky to have you.  Please stick around awhile?

I think about you often.  I think about how you take care of me and how I try my best to take care of you too.  I think about you when I take short showers, ride my bike, compost, reuse paper, shop at the farmer's market, and pick up trash on the ground.  Hey, did you hear that I started my own worm bin this year?  Yeah, I thought you'd be proud. 

Thank you for all that you do.  I am grateful for you.

Sincerely,

Me

 

Is it weird that I love Earth Day?  One of my New Year's Resolutions for 2011 is to lead a more sustainable lifestyle.  A few months ago I gave myself a goal to have half my garden planted and thriving by April 22.  Of course that was before I knew too much about gardening and learned that there isn't much that you can plant in Seattle before late April.  Luckily, I love greens and those were safe to start in mid-march.  My indoor herb gardens are also coming along quite nicely.  But, I can't wait until my greens are ready to eat. 

Speaking of greens, let's talk about green smoothies.  I've been drinking green smoothies since back in the day.  Heck, I had my first green smoothie even before I went vegetarian.  Green smoothies seem to be kicking up quite a stir lately as more people have grown to love their green goodness.

And what's not to love?

• They're super quick and easy to make!
• They're a great breakfast, pre- or post-workout meal, and make a great anytime snack!
• They help get more greens into your diet!
• They use raw greens so you're getting the full nutritional value of the greens as well as their digestive enzymes!
• And they're delicious!

Maybe you avoid all green things.  Maybe you strictly avoid green things in glasses.  Or maybe you've been burned by a really bad green smoothie before.  I won't judge.  But maybe I can help mend the wound?

Once you're ready to hop on the green smoothie wagon, you'll want to start with the basic recipe.  These are my versions that I've adapted throughout the years, but there are hundreds of variations out there and you can even make it 100% raw by substituting fresh juice for the milk and leaving out any non-raw supplements.  I covered some basics in my first green smoothie tutorial which is a great starting recipe for beginners.

Basic Green Smoothie

Ingredients:
2 cups nondairy milk
1 frozen banana (remove the peel, cut into 1-inch slices, and freeze in a plastic bag overnight)
1 cup of frozen berries (strawberries, blueberries, raspberries, and/or blackberries, etc)
1 scoop rice protein powder (soy or hemp work well)
Greens: spinach has the mildest flavor and for a beginner, I would recommend starting with 1/2 cup.  As you become used to the taste, you can increase to 1 - 2 cups or try other greens like kale, chard, or collards.

Directions:
Blend milk and greens for 15 seconds - 1 minute (depending on your blender) on high. Then add your fruits and blend for 15 - 30 seconds. Add the protein powder and blend another 15 - 30 seconds.

Once you master the basic recipe, it's time for an upgrade.  The great thing about smoothies is that it's pretty hard to mess them up.  If you put in too many greens, just increase your liquid ratio.  If your smoothie isn't sweet enough, just add a little more fruit.  Experimentation is your friend.

I like to add extra supplements to my smoothies and I have a variety of things that I use. You can pick and choose depending on your taste buds and nutritional needs. 

(A quick note about blenders: I get a lot of questions from readers about what type of blender I use. I use a Vitamix 5200 and absolutely love it! I bought it in 2007 and have used it almost every day since. It was an investment, but I think it was worth it to have a high-powered blender that will last many years.)

Green Smoothie 2.0
Makes 2 Servings

Basic Ingredients:
2 cups chopped kale or greens of your choice (you can remove the thick stems if desired)
2.5 cups nondairy milk
1 cup water
2 medjool dates, pitted
1 cup frozen bananas (remove the peel, cut into 1-inch slices, and freeze in a plastic bag overnight)
1 cup unsweetened frozen fruit (mango, strawberries, blackberries, blueberries, cherries, your pick!)
1 scoop rice protein powder (soy or hemp work well)

Add 1 or all of the following:
1 Tablespoon wheatgrass powder (contains chlorophyll for healthy blood function)
1 teaspoon spirulina powder (contains chlorophyll for healthy blood function)
1/2 teaspoon maca powder (contains nutrients which help the body's endocrine system)

Add 1 of the following:
1 teaspoon flax seeds (high in fiber, Omega-3's, and B vitamins)
1 Tablespoon hemp seeds (high in trace minerals, Omega-3's and Omega 6 fatty acids)
1 Tablespoons chia seeds soaked in 1/4 cup of water for at least 10 minutes (Chia seeds are full of fiber and Omega-3's.  Soaking them makes it easier to blend them into the smoothie.)

Pick at least 1 of the following for your fat source:  (Fat is needed to absorb the nutrients in the greens.  It also helps you feel full!)
1 Tablespoon nut butter
1/2 avocado, pitted and skinned
1 Tablespoon borage/flax oil (This borage/flax oil blend is a good source of Omega-3's and Omega 6 fatty acids.)
1 Tablespoon pumpkin seeds

Directions:
Blend milk and greens for 15 seconds - 1 minute (depending on your blender) on high. Then add your fruit, dates, any supplements, and any other smoothie additions and blend for 30 seconds - 1 minute. Serve immediately. (It can also keep for a few hours in a fridge or by adding ice cubes. However, the longer it sits the more "green" it starts to taste.)