We have a super simple and healthy recipe we’ve been itchin’ to share with you!!! As a crazy-busy passionate mom, I’ve been known to fuel my body with processed junk. Like those days when we found ourselves at Starbucks twice in one day…or driving through Taco Bell for dinner…again.
I was starved for time, low on energy and just….overwhelmed.
Can you relate?
Well, I discovered something that quickly changed our lives— green smoothies. This blended drink of fresh fruits and dark leafy greens gave us energy, a fast healthy meal, and transformed our bodies from the inside out.
No joke. And we made this healthy habit really stick for the past 2 1/2 years… and going strong. Now we have over 500,000 people from all around the world hooked on the green smoothie lifestyle too. I hope you’ll join us!
5 Green smoothie tips to get you started:
Before we share our most popular green smoothie recipe, we need to welcome you into the world of green smoothies with a few important tips…
1. Follow the 60/40 formula.
When you’re making your first few green smoothies, don’t just throw things in the blender. Chances are, it’ll taste nasty if you wing it right out of the gate. To save you a few smoothie-fails, bust out those cute lil’ measuring cups and follow this simple formula: 60% fruits to 40% leafy greens.
2. Blend in stages to avoid leafy chunks.
Chewing your green smoothie is no fun! To get a “smooth” green smoothie experience, blend up your leafy greens and liquid-base first. Then add your remaining fruits and blend again.
3. Ditch the ice and freeze some fruits.
Want your green smoothie to be extra chilly? Freeze your favorite fruits like ripe bananas (peel first), grapes, pineapple or berries. This is also a great way to not waste ripe fruits (like those brown bananas on your counter). You can also freeze your leafy greens in a freezer-safe bag. Just make sure to add your frozen greens straight to the blender (don’t defrost these fragile lil’ guys).
4. Use raw natural sweeteners.
Add naturally sweet fruits to any smoothie that tastes bitter or a bit too “green.” By sticking with naturally sweet fruits like bananas, mango, apples, pears or pitted dates, we avoid artificial sweeteners and processed sugars.
5. Make smoothies ahead for the perfect fast food.
We know life can get crazy busy— especially in the morning. That’s why we think green smoothies are the healthiest fast food for people who are constantly on the go.
You can blend your green smoothie the night before and store it in your fridge (up to 2 days). Use an airtight lid to limit oxidation and keep it as fresh as possible. When ready to drink, give it a good shake before you open.
If you follow these five green smoothie tips, we pinky promise your green smoothies will be love at first sip! Now, here’s a favorite recipe we make for friends and family who’ve never tried a green smoothie before…
Beginner’s Luck Green Smoothie
Ingredients
- 2 cups spinach
- 2 cups water
- 1 cup mango
- 1 cup pineapple
- 2 bananas Use at least one frozen fruit to chill your smoothie. We often use frozen mangos and bananas our green smoothies.
Instructions
Notes
Nutrition Facts
If you made this recipe or have a favorite of your own, we’d love to hear about it in the comments below (we’ll read every one).
Are you a green smoothie fan, yet?
If you want more recipes and green smoothie tips, you should join our 10-Day Smoothie Challenge! You’ll get tasty plant-based smoothie recipes, shopping list and community support. #kaleyeah
Whether you’re passionate about raising an awesome family, traveling the world, reading new books, creating the latest fashion trend, starting a new job or something totally different… we want to make sure you’re able to go after that as best as possible. You need LOTS of energy and nutrients to fuel you passions.
A note from Lisa: If you’re really into smoothies and would like a copy of the best smoothie recipes on 100 Days of Real Food, you can grab it from our Free Membership Area!
This looks yum! I use to make a green smoothie very similar to this but I added spirlina tablets too.
I use to struggle getting a good consistency though, it was quite often too thin due to too much spinach, and not eniugh fruit.
It was great with the water taste delicious!!
I was just curious.
What was the reasoning behind using water vs a almond or coconut milk? Health reason? I’m just asking cause I was thinking about subbing the water but I hate to mess up a perfect recipe
Using coconut milk or almond milk will change the flavor and consistency of your smoothie, as well as add calories. – Nicole
I did try this recipe. It is good! I added 1 scoop of Gold Standard Protein powder because I’m trying to up my protein consumption.
Thank you so much for posting this! Measuring everything out and blending the greens first has been a game changer. No more nasty green foam on top of my smoothies!
Glad to hear it helped! – Nicole
I used Almond milk for the liquid, added peeled apple, used frozen mango and pineapple, and also added a scoop of vanilla greek yogurt for protein and probiotics and this is absolutely delicious! Will make it regularly.
That sounds delicious! – Nicole
which green leaf did u add?
What’s the sugar content of this recipe? Type 2 diabetic asking :)
And … is there an alternative to lowering sugars? I’m guessing less pineapple and mango?
Thank you
Hi, This recipe has 34 grams of sugar. Adding less pineapple would lower the sugar content. – Nicole
Gavino
if you are type 2. Half Fruit (Pears or Apple) If you have thyroid issues avoid pears.
Add half cup green. (Spinach, Kale, Lettuce) Little bit of curry leaves and Basil leaves or mint leaves, Flax seeds (1 spoon), Black pepper powder (1/4) tea spoon, cinnamon powder (1/4) teas poon & Turmeric (1/4) teaspoon. Black salt to taste and some drop of lemon. Blend well and enjoy. Have it in the morning 1 hr before breakfast and in the evening before 5 pm. Hope all other parameters are good.
Can this be accomplished with frozen spinach?
Yes! Just make sure you toss them straight into the blender, no defrosting. – Nicole
Sorry if this is a stupid question, but does anyone know exactly how many servings of your 5 a day one smoothie would be? Thanks! :)
Gia, I would expect that you measure each ingredient and what you do with it after that, you are still getting that amount.It may not measure exactly the same, but what they measured in natural state is what you’re getting nutritionally.
Love! I used arugula & spinach, and substituted strawberries for pineapple (frozen). So yummy!
SO DELICIOUS! This is such a great recipe!
A super simple and healthy recipe!!!!
Can I use ice instead of Water???
Hi Gia, in order to get a smooth consistency, we recommend using a liquid of your choice. You can still add ice cubes with it. – Nicole
This was the first green smoothie I ever made. It was fantastic! If they all taste this good, I am a new smoothie lover for life. I used baby spinach and all my fruits were frozen.
I can’t eat bananas what should take its place?
Avocado would be a good sub. but you can really make green smoothies fit your liking by using Jen’s formula shown in the post. – Nicole
Can you just use frozen fruits from the freezer section ? orcan you only use fresh fruit that you freeze yourself?
You can use both. I like to freeze my bananas when I have a few on the counter that are about to go bad. You can even freeze leafy greens (just don’t defrost those, make sure they go straight into the blender). – Nicole
I made a smoothie from formula 2 cups spinach 2 cups berries 1 banana and 2 cups almond milk as recipe. It wasnt one bit green. Your pictures show it so green. How do you get it so green and 3 cups of fruit is a lot of sugar although its natural. Do you have any pure vegetable smoothies.
Latasha, I freeze everything, add my water to it in the morning, blend, and go.
Can you freeze everything in a ziplock baggy like meal prepping?? So you can just grab, freeze and go..
Hi! I was wondering if I could use an extra serving of spinach so that it has more nutrients and less sugar from the fruits. Also . I was wondering if baby spinach can be used instead of regular spinach ?
Hi Lina, the best part of smoothies is that you can really make them your own. I use baby spinach all the time in mine since I dual purpose it for salads. Adding an extra serving of spinach will also be fine. – Nicole
If I want to add flax seeds, what would’ve the recommended measurement for a batch of 2 cups?
1-2 tablespoons should be fine. – Nicole
How long does the smoothie for? Is it something I can make and then use for meal prep for the next two days?
You can blend your green smoothie the night before and store it in your fridge (up to 2 days). Use an airtight lid to limit oxidation and keep it as fresh as possible. When ready to drink, give it a good shake before you open. – Nicole
This recipe is the best for hot summer. I love it. Thanks you!
Jen Hansard;
Hi,this is the first time that I visited your awesome website and I would like to make your green smoothie,I am going to copy your green fruit smoothie but the only blender that I have at home is a black magic blender for one person.How can I fit your green smoothie in my blender?I am not new to smoothies and I make healthy diabetic friendly smoothies at home that I have been making in my blender since January 2012 when I found that I was diagnosed with type 2 diabetes.
I have to watch my calory and sugar intake to control my blood sugar.The dietition told me that blending greens with fruit is a very good start to control my blood sugar.
I try to eat a healthy on a limited monthly income which is hard on me to keep up eating a healthy with all those sweets and other temptations out there in alberta canada.But I am willing and eager to try your green smoothie recipe.
I would really appreciate a reply asap.
Kim in edmonton alberta canada
Delicious!
Hello I made one of your green smoothies for me and my husband this morning for breakfast and it was delicious!. We’ve been trying to do better health wise. Thank you for these recipes.
Hi Jacqueline! So glad to hear you both enjoyed it. Keep up the good work. – Nicole
Is there any good reason you can’t just add organic baby food to your smoothies instead of blending up your greens ?
Hi Danielle,
While I haven’t done much research on this, I have found many sites that have used baby food. Not sure if the consistency will change or not, but if you give it a try, let us know! If it works, it might be a good idea for any leftover baby food! :) – Nicole
I am going to try this and would like to add chia seeds, what’s the recommended measurement for this recipe??
You could use 1-2 tbsp. – Nicole
This tastes really good! Thanks for the recipe!
I’m glad I stumbled across this! I have Gastroparisis and need to blend much of my food. This is a great addition to my diet and nourishment. I used my Glucerna as liquid, for protein. Believe it or not, it was actually pretty good. Thanks a million!
There is virtually no difference in taste if you use 60% supergreens and 40% fruits! So try using more greens, it is still delicious.
Note: Ripe bananas really sweeten it up.
Hey y’all just a comment below on freezing bananas. The skins are packed full of goodness don’t peel them cut em up and freeze as is doesn’t effect taste.
You put the frozen peelings in your smoothie?
I got a new smoothie blend and go machine for Christmas as I wanted to try go on a “smoothie for breakfast” diet. Im collecting all the interesting recipes to keep it simple,tasty and interesting. So thank you for the 60 to 40 ratio because that will definetely help me go about it best.
Im doing smoothies for a long time. But most of the time it taste nasty all the time. That’s why I’m lazy to do it religiously. Now I know why? 60% fruits and 40% green.
I love Smoothies :)
Can you substitute milk for water? I don’t eat enough greens or get enough calcium. This substitution seems like a good way to get all of the healthy stuff I don’t make time for in all at once, but I don’t want to mess up the flavor. Thanks.
Hi. Sure, you can.
I loved the lucky green smoothie, it is so tasty and I believe it did give me energy like never before. I don’t eat greens much but wanted to get more natural vitamins and nutrients, I want to stay more healthy as im getting older, i would like to have more of thess tasty smoothies, this one was so AMAZING!
Loved your smoothies.
Yes….my first smoothie! Used the 60/40 ratio and it was spot on. I’m going to try adding to protein now.
Loved the 60/40 ratio rule! First green smoothie I made at home that I actually like!
I done really like the taste of green smoothies although I have tried it many times with different combinations. But this Beginner’s Luck smoothie which you mentioned turned out quite nice! I wasn’t expecting it to taste this good, to be honest!
delitchious
I just made this and got about 4xcups worth so put some in the fridge. Tasted really good.
I make a green smoothie with spinach banana blueberry strawberry and almond milk and a little bit of Greek yogurt and it’s so yummy
I’m allergic to mangoes. What can be used to substitute?
Hi Alma, you can swap with peaches, avocado pretty easily. We have more green smoothie ingredient swap ideas here: https://www.simplegreensmoothies.com/tips/substitution-guide
I just made this. Still standing here starring at it. Don’t worry my mom says it will be great. My question is how much flax, Chia, hemp seed combo should I put in my smoothie?
Looking forward to trying this, can u toss n a few strawberries? I would like to know the mgs of protein? My husband has to be on a “low protein diet” because he has Sacrodosis and he has high levels or protein in his Kidneys so we are eating healthy, NO RED MEATS OR PROCESSED FOODS. We do alot of smoothies. Thus far he has lost 15 lbs and I have lost 4 lbs in less than a month, I’m proud that we are sticking to a Nutritionist diet. Thank you for your recipe. If you have any other suggestions on what else we can do, it would be so appreciated.
I am looking for a “low protein powder” (to fill him as he drinks smoothies for lunch) do u have any suggestions? Or maybe just leave out the powder idea and stick to green smoothies .
You can def add in some strawberries. Mint, basil, ginger or cilantro is also really good in this. It’s fun to doctor it up. :) These cauliflower vegan buffalo wings are really good: https://www.simplegreensmoothies.com/recipes/green-meals/cauliflower-buffalo-wings
I made it! It was good. :) Thank you for the recipe and suggestions.
I know there is an article on making a meal replacement smoothie. I love Beginners Luck smoothie for breakfast/ dinner but it isn’t as filling for lunch. Has anyone figured out the perfect meal replacement add ins?
I love green smoothies and often add a vegan protein powder to help keep me full midday.
This is one of my favorite meal replacement smoothies: https://www.simplegreensmoothies.com/recipes/green-smoothies/meal-replacement-green-smoothie
I added the vegan protein as well
Yum definitely gonna try it. But can i skip pineapple ?
If you do, I’d recommend adding another sweet fruit in its place. – Nicole
I am making some post partum freezer meals for a friend with 2 boys. Is this recipe something that can be refrozen after making? If so, how long will it last in the freezer?
Some of our readers have said they freeze all the ingredients in a bag and when they are ready they just add their liquid to the blender and blend. Jen also mentions that you can blend them and keep in the fridge for up to two days. – Nicole
I just tried making this smoothie and it was quite delicious :) , thank you so much for the recipe, the boost it part was my favorite, I added some coconut oil and I thought “WOW! This really does boost it.” Thank you again for the recipe I’ll definitely be checking out the rest of the smoothies. :)