Green Smoothie

Its ‘smoothie season’ so here’s my goto recipe for a quick and simple green smoothie.

  • 1-2 tablespoons of chia seeds (soak them until they’re gooey)
  • 4 cups of spinach or field green salad
  • 1/3 cup of blueberries
  • 1/2 a banana
  • 1 teaspoon of coco-powder
  • water (you could use ‘tea’ or milk)

My extras, if I want to add some fuel and calories

  • 1/6 cup of whipping cream
  • 1 tablespoon MCT (or coconut) oil

I begin with Chia seeds since they are a good source of protein and help to thicken the smoothie. Some people prefer to use protein powder instead of chia seeds, I don’t think it really matters. chiagraphicPut about 1-2 tablespoons in a small bowl with about a third of a cup water to soften them up. While they’re soaking I add the greens into the mixer. Spinach has been on sale recently so I’ve been buying extra bags and storing them in the freezer. img_0917 If I’ve been working out or craving a little sweetness I’ll add half a banana into the mix. If you’re worried about the carbs then skip it but half is about right for me, and really does improve the flavour.

Next I’ll add about a third of a cup of blueberries. Berries are relatively in low carbs and full of antioxidants. Some recipes I’ve seen call for tropical fruits which, like banana’s have a lot of sugar which can promote fat storage.

I’ll sometimes add about 30ml of heavy cream and about 15ml of MCT / coconut oil if I’m looking to get a little more energy. Occasionally I’ll add a dash coco-powder, but not too much since berries and banana don’t add a great deal of sweetness.

By this point the chia seeds should have turned into a wallpaper paste texture and I pour them in. I tend to use filtered water rather than milk or ‘tea’ to make up the rest of the volume of the smoothie. I don’t use fruit juice because of its high sugar content. Occasionally I’ll use milk for the extra minerals and vitamins. I’ll let it stand for a minute or two in the freezer while I clean up.

Thats pretty much it. Some people are adding protein powder or using kale and substituting tea for of water. Figure out what works for you. For me its a great post workout treat.


My thoughts, observations and conclusions may inspire you to change or adjust your life, or perhaps impose them on the unsuspecting. Please remember I do not pretend these are absolute medical facts. Rather, they are a snapshot of my growing wisdom. I’m not a doctor nor a nutritionist. I don’t claim to possess medical insights into the workings of the human body. What I share is based upon the easily available facts, and information I’ve gleaned during a few unfortunate accidents.

Before you begin any physical or nutritional lifestyle change, please consult with a registered medical practitioner and make sure you are healthy and fit to begin. Remember, the goal is to enjoy the journey and avoid the road to disaster, which is littered with pitfalls and paved with good intentions. 

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