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Healthy green smoothie recipes for weight loss and detox? What’s the deal with the hype (and my tastiest beginner’s recipe)

Healthy green smoothie recipes for weight loss and detox? What's the deal with the hype (and my tastiest beginner's recipe)
Healthy green smoothie recipes for weight loss and detox? What's the deal with the hype (and my tastiest beginner's recipe)

The term “green smoothie” is always accompanied by the words “detox”, “weight loss”, “diet”, “spinach” and “healthy” – but what’s the truth? And how does that stuff taste? And is a green smoothie a drink, a snack, a snack or maybe a full meal? I’ll take a closer look and give you a delicious starter recipe for a healthy and filling green spinach and grapefruit smoothie.

If you are looking for more awesome smoothies you can check out our friends from smoothies for weight loss.

What is a green smoothie and what ingredients does it need to contain?

Healthy green smoothie 3 600x403 - Healthy green smoothie recipes for weight loss and detox? What's the deal with the hype (and my tastiest beginner's recipe)
What is a green smoothie and what ingredients does it need to contain?

A smoothie is a juice with a puree-like consistency and contains the whole fruit compared to a regular juice. In the case of juice, the fruit is pressed out and the pulp and other solid plant components (e.g. fruit skin) remain as pomace. There are still many nutritious ingredients in these leftovers. In a smoothie, the fruit is used in its entirety and is only peeled when necessary or the core removed if it is not edible. This also makes the consistency of a smoothie thicker.

A fruit smoothie focuses on fruit, a milk smoothie on dairy products, and a green smoothie on green leafy vegetables that can be eaten raw (spinach, kale, chard, etc.), salads and herbs. In addition, to make the taste more pleasant, fruits are used. And green smoothie is called green, but it can also quickly become reddish or brownish due to coloring ingredients (e.g. blueberries or beetroot). The green refers to the included green vegetables.

How healthy are green smoothies?

Green vegetables are healthy! But only if you consume it and it doesn’t sadly rot in the fridge and then end up in the garbage. So green smoothies get you veggies (and therefore vitamins, minerals, fiber, and antioxidants) into your body—even if you’re a veggie hater.

The German Society for Nutrition (DGE) recommends 5 portions of fruit and vegetables per day. And I’ll be honest: I don’t always manage to do that in the form of chewable food. A smoothie is easier to drink (and makes vegetables in pureed form easier to digest ) and if I push it more towards the taste of a fruit smoothie with banana, orange/grapefruit and ginger, then it’s actually really fun!

Can you drink green smoothies to lose weight?

Healthy green smoothie 600x446 - Healthy green smoothie recipes for weight loss and detox? What's the deal with the hype (and my tastiest beginner's recipe)
Can you drink green smoothies to lose weight?

I drink green smoothies as a main meal (breakfast or lunch) depending on their energy and nutrient content, or to supplement my calorie balance when I don’t have much room to eat big. Due to the high nutrient density, the smoothie fills me up well and the stomach has a lot to do with the large range of fiber and secondary plant substances. I don’t pour a green smoothie down like juice, but enjoy it in small sips – for 500 ml I need a good half an hour.

If I supplement the smoothie with a good source of protein and fat (e.g. nuts or seeds) I also prevent cravings and make fat-soluble vitamins usable by the body (e.g. vitamin A).

So it’s safe to say that green smoothies can help you lose weight – but you should always pay attention to your calorie balance . You won’t lose weight without a calorie deficit, so a green smoothie won’t help either. And a pure smoothie diet is no fun and leads to malnutrition in the long run, since you cannot cover all macronutrients (especially protein and fat) sufficiently.

Can you detox / detox your body with green smoothies?

Very important : smoothies are not detox miracles or detox drinks. Every day our liver, kidneys and other metabolic organs do everything they can to extract nutrients from food for the body and to eliminate everything else (that is not needed) in known ways. So if you go to the toilet regularly, you have successfully detoxed – you don’t need detox drinks!

So smoothies are not a miracle cure for losing weight, they are a simple way of eating vegetables and raw vegetables. If you just don’t like eating salad or chopping veggies takes way too long, then green smoothies are a way to get your portion of veggies after all. The blender does this for you in 60 seconds and you can get back to your tasks with your 500 ml portion. This works well if you really don’t feel like cooking and still want to eat something “healthy”.

Which blender do you need for green smoothies?

For normal fruit or milk smoothies, a simple mixer, blender, blender or smoothie maker is often sufficient. For green smoothies, however, you need significantly more power, because green leafy vegetables contain more and harder fibers than fruit.

If you make a green smoothie with baby spinach or Swiss chard in a regular blender, you may feel “hairy” fibers in your mouth later. This feeling is not for everyone. Only with a high-performance mixer (from 1000 watts power) are the fibers mechanically so finely crushed that you can no longer feel them with your tongue.

Useful high-performance mixers are available in the price range from 200 euros to 1000 euros. It should be noted that for safety reasons, high-performance blenders usually come with a jug made of plastic (e.g. Tritan), since the strong vibrations could cause cracks in a glass jug (plastic is more flexible). And you need space – this type of blender is extremely large and heavy.

What all devices have in common: they are insanely loud! This cannot be avoided due to the high engine output. That should be fine for 2-3 minutes a day, but I still recommend “humane” times to prepare your smoothie.

I use a Vitamix for anything that needs to be chopped up in large quantities, and I put longevity first. But if you only want to make an occasional smoothie or just want to blend something every now and then, a cheaper device might do just fine for you – for example the Bosch Vitaboost blender.

Practical tips for smoothie preparation

If you are new to the green smoothie world, I recommend sweet and fruity fruit as a flavor enhancer. The following formula will help you to start your own creations:
50% green vegetables + 50% sweet (fully ripe) fruit + water + ice cream + nuts or seeds + seasoning ingredients 

You don’t need any exotic ingredients, you can combine different ingredients depending on the season and availability – but I recommend using only organic products:

  • Green vegetables (must be eaten raw or cooked appropriately beforehand): baby spinach, chard, celery, cucumber, kohlrabi leaves, beetroot, rocket, kale, etc.
  • Fruit (should always be as ripe as possible): banana, apple, orange, grapefruit, avocado, pear, blueberry, mango, raspberry, kiwi, etc.
  • Nuts and seeds : almonds, flaxseeds, chia seeds, hemp seeds
  • Seasoning ingredients : mint, lemon balm, basil, lemon, lime, honey, maple syrup, dates, raisins, ginger, spices (cinnamon)

Once you get used to the taste, you can shift the ratio of vegetables and fruit more and more towards vegetables. The energy and carbohydrate content is also lower – take this into account when you pay attention to your calorie balance and supplement your nutrition plan if necessary to avoid risking ravenous hunger.

The ingredients should always be added to the container in the following order so that all the ingredients combine quickly and easily (without a plug):
water first, leafy greens, nuts or seeds, fruit, condiments and finally ice cubes. This makes it easier for the leafy greens to be pressed down and the vortex during the blending process to pull the other ingredients down more easily towards the blade.

The extremely strong chopping creates frictional heat, so you should always add ice cubes to a green smoothie and the ingredients are best taken straight from the fridge.

To start, I’ll give you my fruity and creamy beginner’s recipe for a green smoothie with spinach, grapefruit, banana and ginger. With flaxseed, the smoothie also keeps you full for a long time and, with 340 kcal, is a delicious small meal or a great breakfast. Have fun!

Green smoothie with spinach, banana, grapefruit and ginger (replaces a small meal)

With this delicious green smoothie you get a lot of vitamins, minerals, fiber and antioxidants into your body, even if you hate vegetables.

The taste is fruity, slightly tart and the ginger brings a spicy note. I like it best for breakfast.

Servings:2 servings
Preparation time: minutes

devices and materials

  • High-performance mixer – see recommendation in the blog post

ingredients

  • 500ml of water
  • 30 flaxseed (alternatively chopped almonds or chia seeds)
  • 125g baby spinach (or other edible raw leafy greens)
  • bananas
  • grapefruit (or orange)
  • cm fresh ginger root (can be omitted if you don’t like ginger)
  • 100 grams of ice cubes

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preparation

  • Place the ingredients in the blender jug ​​in the order listed.
  • Start the smoothie program or mix manually for 60 seconds at the highest level (start with level 1 and then quickly switch up).
  • Enjoy immediately – preferably slowly and in small sips so as not to overwhelm your stomach.

Remarks

If you only want to prepare 1 portion, halve the amount of ingredients and prepare the 2nd portion fresh – this way vitamins and other micronutrients are better preserved.

Nutritional values ​​per serving

Portion: 500 ml 
Calories: 340 calories 
Protein: g
Fat :5g

Written by Marcus

Fitness is not always easy and there is no perfect plan for everyone to stay fit for life. That is why I have set myself the goal of finding the most accessible way for people to build healthy lifestyles.