Instead of coffee

Healthful Green Smoothie

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Green smoothies in all variations are a great start for a day. Do I even need to highlight the benefits of green leafy vegetables? The beauty of a smoothie is that you can consume a lot of greens in form of a drink without getting tired of the chewing process.

For the past six months, almost every morning I have started with making the smoothie, recipe for which I offer you in this article. For several months, inspired by Dr. Greger, my husband and I tried different variations and different ratios of ingredients before settling on this combination. We wanted to pack as many healthfull components as possible into this drink, but at the same time we wanted a drink that we could enjoy at leas without a grimace on the face, ha ha!

Smoothie Recipe

Green smoothie based on Dr. Greger’s recipe

Original green smoothie by dr. Greger is no doubt highly nutritious and healthful, but the taste and thickness … Not for me, in one word) We decided to reduce the amount of ingredients to a minimum, but at the same time to follow the recommendations of Dr. Greger on several components and their combinations. For example, turmeric  has a number of beneficial properties for our body, and you need no more than a teaspoon per day. But surprisingly its effect is enhanced if you combine it with black pepper! Or here’s another research observation: mustard helps us to absorb the beneficial sulforaphane found in cabbage (in broccoli, kale and other types).

Amla

If you have ever listened to Dr. Greger, you probably already know about a berry called “Amla” (Indian gooseberry). NutritionFacts.org repeatedly mentions that this berry is very rich in antioxidants, to the point that its effects in the body can be equated with the benefits of chemotherapy in treating cancer. Fresh berries are also rich in vitamin C, but I am not sure if this vitamin is present in dried berries. We use amla in powdered form. For positive effect you need not so much, just a teaspoon. It is slightly sour, but it almost does not affect the taste of the drink.

 

There are no random ingredients in this smoothie!

There are no random ingredients in this smoothie at all. Cloves, same as amla, are rich in antioxidants (just followers alma in the chart). In addition, it has anti-inflammatory properties (which is very well studied and confirmed by research), Ginger also has anti-inflammatory properties, it prevents DNA damage and has an analgesic effect. Lemon peel is rich in components that strengthen blood vessels. Finally, chia seeds contain healthy fats that help us to absorb fat-soluble vitamins from kale.

I hope I convinced you to try this smoothie and make it a part of your morning routine! Trust me, it doesn’t taste so bad! Definitely tastier (in my opinion) than the original Dr. Greger recipe, ha ha! It is quite liquid and easy to drink. I would say that this particular balance of spices can even be called pleasant. Honestly, it took me time and a lot of experimentation to fall in love with this smoothie, but now the morning without this drink seems to be incomplete!

If the topic about the benefits of spices is interesting for you, I advise you to watch this video about spices and DNA.

 

Healthful Green Smoothie (Dr. Greger inspired)

In the past six months, almost each of my morning starts with this smoothie (and it's variations). Though the taste is not that delightful as sweet smoothies with fruits taste, it provides the body with really healthful nutrients. High in antioxidants, vitamins (K, A, C), minerals (calcium and manganese) and amino acids (Omega 3), this smoothie is basically an immunity-boosting medicine, but natural and safe.
Rate & Comment
Prep Time5 mins
Cook Time5 mins
Total Time10 mins
Course: Breakfast
Cuisine: Vegan
Diet: Vegan
Keyword: Kale, Smoothie, Spices
Servings: 2 people
Calories: 34kcal
Author: Anastassiya Vizzini

Equipment

  • High Speed Blender

Ingredients

  • 50 g Kale
  • ¼ tsp Turmeric powder
  • 1 dash Black pepper
  • 1/64 tsp Mustard seeds just a bit
  • 1 pinch Cloves or 4 whole pieces
  • 1 tsp Amla
  • ½ tsp Ginger powder
  • 2 tsp Chia seeds
  • 20 g Lemon Peel
  • 400 ml Water

Instructions

  • Most time-consuming thing to do is to wash the kale. Rinse it, transfer to a blender and add all the spices, amla, chia seeds, lemon peel and water.
  • Process for about 1 min and enjoy your healthful drink!

Video

Nutrition facts

Follow the link to see detailed nutritional data to this recipe (calculated by cronometer.com).
Serving: 1 cup Calories: 34 kcal
Carbohydrates: 5.1 g Protein: 1.5 g Fat: 1.5 g
Fiber: 3.4 g Calcium: 103.1 mg Iron: 1.4 mg
 

Tip

When Kale is not available on the market, I use celery sticks combined with parsley instead. 25 g of parsley provides the body with almost 100% of daily requirements of vitamin A, more than 400% of vitamin K and 50% of vitamin C. It is also relatively high in calcium. This drink is very good for your body!

Things I use in my kitchen

I add this Amla powder to my green smoothies. It is also known as  indian gooseberry - incredibly high in antioxidants berry and also it is high in vitamin C.
Another ingredient is this BIO Ginger Powder. I think everyone knows about ginger's ability to boost our immunity. I also use ginger powder as a pain reliever. Works like ibuprofen (1 teaspoon dissolved in water = 1 pill). And it  also helps to recover after workouts, providing an anti-inflammatory effect. 
Pepper of high quality.I like the price and the fact that it comes in a reusable jar and in big amounts. And I am really satisfied with it's quality. If you struggle to find good options on the market - I can recommend this brand.
You may be asking, why I add pepper to this smoothie, and I will answer. I add pepper to enhance the positive effect from turmeric, and thus add less turmeric to this drink (turmeric is bitter, you know. But healthy!). So, according to Dr. Greger, pepper enhances the effect of turmeric up to 2000 times.
This measuring set is one of my favorite things I use in my kitchen! I love measuring food and being aware of the amounts of each product I use in the recipe. These cups have a very convenient and stable shape. When I measure liquids, nothing is spilling out - it's just magic, ha ha))) Highly recommend everyone to have measuring spoons (and cups) at the kitchen - it really brings such pleasure to the cooking process.

Do you like this recipe?

Please share your opinion about this recipe in the comments below! If you like this recipe and find it useful, share pictures of your amazing drink with hashtag #vizzinijournal. It is so nice to be connected with my readers! Subscribe to my InstagramFacebook Page and YouTube channel! In Vizzini Journal Facebook Group we share news and useful information regarding veganism with my small commnity, support each other and share our experience on the way to optimal healthy and fulfilled lifestyle.

I appreciate your support and your interest in what I do!

Have a wonderful day!

🌱❤️🙏

Anastassiya Vizzini

I am Anastassiya - Vegan Nutritionist, author and administrator of the Vizzini Journal. I have been vegan since 2017 and I feel the urge to contribute into development of this movement. It is my sincere belief that maintaining vegan lifestyle is something truly self-loving. And I think that self-love is the strongest tool you can use to change the world around you for the better.

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