There are so many ways to make a delicious (and healthy!) green smoothie recipe — but did you know that you can combine almost any leafy greens and fruit with one basic formula?
Today I’m sharing some words of wisdom by fellow (real) foodie Jen Hansard, who co-founded the website Simple Green Smoothies, plus some additional green smoothie recipes and tips for you to try!
Table of Contents
- Why I Love This Simple Green Smoothie Recipe
- Guest Post: How to Make a Simple Green Smoothie
- 5 Green Smoothie Tips to Get You Started
- Easy 3 Ingredients for a Green Smoothie
- This Green Smoothie Recipe with Spinach, Pineapple, Banana, and Mango Is Perfect for Beginners
- More Easy Recipes for Homemade Green Smoothies
- FAQs for a Perfect Green Smoothie
Why I Love This Simple Green Smoothie Recipe
Not only does Jen have some great tips for green smoothie beginners, but she is also sharing her magic formula for fruit and vegetable ratios so you can change the recipe to suit your taste, dietary needs, or whatever you have on hand.
This green smoothie recipe is perfect as a homemade healthy snack, quick “fast-food” meal, or even as a way to cool off on a hot day.
Guest Post: How to Make a Simple Green Smoothie
by Jen Hansard
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 pinkie 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…
Perfect 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).
Try a 10 Day Green Smoothie Challenge
If you want more recipes, green smoothie tips, and a 10-day challenge to kickstart your smoothie habit, check out our Simple Green Smoothies book! 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.
Lisa here again! Here are some more green smoothie recipes to try :)
Easy 3 Ingredients for a Green Smoothie
The basic smoothie recipe only has three ingredients — so easy! You just combine your favorite leafy green vegetable, fresh or frozen fruit, and a liquid (to help it blend).
You can also include other healthy ingredients such as chia seeds, coconut oil, peanut or almond butter, hemp seeds, flax, cocoa (for a chocolate smoothie), cinnamon, acai powder, or even protein powder in your smoothie for extra benefits or flavor.
1) Leafy Greens
Almost all leafy green vegetables (that are not lettuce) are perfect smoothie ingredients. I love pulling mine from the garden or grabbing in-season vegetables at the farmer’s market. You can use a single ingredient, or combine more than one leafy green veggie; just make sure it equals two cups.
Spinach, which is what this recipe calls for, is probably the most popular leafy green for smoothies. Mainly because it’s inexpensive, freezes easily, and has a mild taste.
Kale is also commonly found in smoothies, some might think it has a bitter taste, but it’s definitely one of the healthiest options.
Besides spinach and kale, you can also add bok choy, swiss chard, collards (also known as collard greens), and even dandelion greens!
2) Fresh or Frozen Fruit
This is where you get the most of your sweetener and flavor, so it’s important to use fruit that you like. Just like with the greens, almost anything goes when it comes to adding fruit to your smoothie — and you can use any combination, as long as it equals 3 cups.
If you’re making the green smoothie recipe below you’ll need a cup of mango, a cup of pineapple, and two bananas.
Tip: Use frozen fruit to make a cold smoothie. You can freeze one of the bananas, and/or use frozen mango instead of fresh. To save time and money, you can also make green smoothies with fruit that is only frozen.
For a sweeter smoothie, use ripe (or even overripe) fruit that has strong flavors such as banana, mango, berries, orange, and pineapple. If you prefer a more “green” taste, stick to milder fruit such as pear, apple, and avocado.
Of course, that all depends on your own preferences and taste; you may need to experiment with different combinations to get it just right.
3) Water or Other Liquid
Last, but definitely not least, is water. You can use plain water, or try coconut water, coconut milk, almond milk, or any other liquid base of your choice.
Like with the other green smoothie ingredients, you can also use a combination of liquids as long as it totals two cups.
If you’re really into smoothies and would like a copy of the 5 best smoothie recipes here on 100 Days of Real Food, you can grab it from our Free Membership Area (under the “recipes” section)!
– Lisa Leake
This Green Smoothie Recipe with Spinach, Pineapple, Banana, and Mango Is Perfect for Beginners
Calling this a “spinach, pineapple, banana, mango green smoothie” sure is a mouthful, so I prefer to say “perfect beginner smoothie” instead. Which is exactly what I love about this recipe; it’s the ideal combination for beginners.
When we started our real food challenge, cutting out sweet treats (and training our taste buds) was one of the hardest parts. If you’re not used to eating a lot of leafy green vegetables, and tend to gravitate towards sugary drinks, you might not like the taste of green smoothies at first.
I didn’t want to share some recipe that you’d have to choke down — real food should taste good! And I find that this recipe in particular, which includes mild-flavored spinach as the leafy green and deliciously sweet fruit like mango, pineapple, and ripe bananas is a delicious start to get anyone (including kids!) loving green smoothies.
More Easy Recipes for Homemade Green Smoothies
If you liked this green smoothie recipe, but aren’t quite ready to make your own flavor combinations, you can try some of these options.
First, if you want a tasty treat for fall, try this Pumpkin Pie Green Smoothie that my kids love. Or, if you’d prefer something more refreshing, you have to try this Peachy Pineapple Green Smoothie. Finally, check out my Pina Colada Green Smoothie for a tasty vacation-inspired treat.
You can also check out some more delicious green smoothie variations using the 60/40 formula (or only a few extra ingredients) below.
Glowing Green Smoothie
The Glowing Green Smoothie was actually created by Kimberly Snyder as a healthy breakfast idea. I simplified her recipe and adjusted the measurements to (mostly) fit with our simple green smoothie ratios.
Ingredients for a Glowing Green Smoothie:
- 2 cups baby spinach (packed)
- 1-2 celery stalks
- 2 cups water
- Whole apple, cored and halved
- Whole pear, cored and halved
- 1 banana
- ¼ of a lemon, peeled
Island Green Tropical Smoothie
An Island Green Tropical Smoothie is another sweet and delicious smoothie variation. It’s identical to the basic beginner smoothie with greens that Jen shared, but with one difference: you use coconut water instead of regular water.
The coconut water adds an extra tropical flavor and sweetness; give it a try!
Monster Green Smoothie (High Protein)
This Monster Green Smoothie is really good, especially if you’re looking for an easy breakfast smoothie or healthy post-workout snack.
Monster Green Smoothie Ingredients:
- 2 cups spinach
- 1 ½ cups milk
- ½ cup plain yogurt
- 2 tablespoons natural peanut butter
- 1 cup chopped mango
- 1 avocado, peeled with pit removed
- 2 bananas
If this recipe comes out too thick add more milk to the blender until you reach your desired consistency. You can also add chia seeds for additional protein.
FAQs for a Perfect Green Smoothie
This is a common question because frozen spinach tends to be packed more densely than fresh spinach. The simple answer is yes, green smoothies can be made with frozen spinach and substituted at about a 1:6 ratio. So if your smoothie calls for 2 cups of fresh spinach, use about 1/3 cup frozen instead.
Don’t defrost frozen spinach that you use for smoothies; instead toss it right into the blender. You can buy frozen spinach in a bag or freeze your own in ice cube trays for ease of use.
First, make sure you’re measuring your ingredients correctly. Fruit can sometimes be difficult to measure, especially if you’re working with large pieces.
Second, I suggest using fruit that’s as ripe as possible. For bananas, that usually means once they’re browning.
Third, consider using milder leafy greens. Spinach is usually on the sweeter side, but if you don’t like the taste try substituting with romaine lettuce instead.
Finally, if you still find your smoothie on the bitter side you can adjust the fruit and veggie ratios so there’s a little more fruit and fewer greens.
Anytime! Although a lot of people swear by drinking them in the morning, you’ll benefit from drinking smoothies at any time during the day.
A lot of people like to drink green smoothies in the morning as a breakfast alternative, which is great if you’re busy and would normally turn to a less-healthy option. Green smoothies are also fantastic pre or post workout drinks!
Like with anything, health is relative, but green smoothies can definitely be a healthy part of your day. I believe healthy foods include real food ingredients and this green smoothie recipe is made with 100% real food.
One thing I love about green smoothies is that you can adjust the recipe for your dietary needs or to avoid allergens.
Green juice is made by extracting the liquid (juice) of several ingredients using a juicer — removing most of the fiber in the process — whereas green smoothies are made by combining whole ingredients, plus water, in a blender.
While they can have the same ingredients added to them, green juice and green smoothies are two different things and have different levels of nutrients.
I usually just add additional ingredients such as a handful or two of spinach or another banana if I want to make a thicker smoothie. You can also add greek yogurt to thicken a smoothie, if you like.
If your smoothies are consistently turning out too thin, reduce the amount of liquid in your recipe.
Honestly, it’s all about personal preference and your budget. Blendtec and Vitamix blenders are both great options, especially if you want a multi-purpose appliance that will thoroughly blend your smoothies.
It’s tough, if not impossible, to get perfect smoothies without a blender but that doesn’t mean you can’t enjoy a smoothie when there’s no blender available. To make a smoothie without a blender: cut the recipe in half and add all ingredients, plus two ice cubes, to any cup or jar with a lid, then shake vigorously.
Blender containers made for protein powder work especially well as blender alternatives if you want smoothies on the go.
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!
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. :)
I thougbt these drinks could not be stored ..ibwas told they have to be consumed immediatley or they lose nutritional value..please advise
I would pose this question here: https://www.simplegreensmoothies.com/simple7/ref/Kiran. I do make smoothies the night before for lunches sometimes but do not add greens. Greens get bitter if they sit too long, in my experience. I am also sure they (smoothies) do lose nutrient value as time passes.
Seems odd your smoothie recipe doesn’t include honey as an ingredient, given all the health benefits honey carries…
Honey is usually only added as a sweetener if the smoothie doesn’t taste as sweet as you’d like it
Ooh waoh!
No need to add any sweetener to this recipe. – Nicole
The 60/40 may lead to tasty smoothies, but they are way too high in sugar, especially for diabetics. You can reverse the percentages ank make a healthier, still sweet, smoothie.
I would recommend looking further into what causes diabetes and diets that can help the disease. Dr. Greger explains what causes insulin resistance below.
https://nutritionfacts.org/video/what-causes-insulin-resistance/
Yes so true! When keeping the sugar content down, I also flip the ratio in my How to Make Low Sugar Green Smoothies formula: https://www.blenderbabes.com/articles/food/how-and-why-to-make-low-sugar-healthy-smoothie-recipes/
Is the spinach cooked before blending or raw?
It’s raw.
Yes the sugars (natural ) will speed you up and give you energy. I make smoothies for weight loss, add Garcinia, and the weight goes off. The fruits fight disease on their own. The blood system is near perfect. I can exercise a little even desk bound, havent needed to join a gym yet but thinking of it.
Hey, I’m about to move into a flat and really want to try these recipes for breakfast smoothies, however it would be very early in the morning and I have a very loud blender! Would I be able to make this in the evening and store it in the fridge for the morning?
You can, depending on what is in it. Greens can make it bitter if it sits for a long time.
Hi Amy,
What is chard? I did not see the answer to Andrew’s question. Did the smoothies cause his issue which sent him to the ER?
Hi. Swiss chard is another green. I can’t answer that about Andrew because I’ve no idea.
I want to give my personal experience in the ER as a warning to others about oxalates. I would have green smoothies that include spinach and chard about 5 days a week. I didn’t realize that these two ingredients can boost oxalates so high that kidney stones will result Ultimately, kidney failure can occur. Please avoid spinach and chard in smoothies (kale is okay). Look up hyperoxalueria for more info.
I’ve been making morning smoothies for me and my husband for about 3 months. Heavy on the fruit, with some veg. We went to get our annual checkups and both of our blood glucose levels spiked to pre-diabetes! His was 106, mine was 104! They had both been in the 80s a year ago. We are thin, get exercise, eat very healthy foods (nothing processed), all organic, etc. It appears as though these smoothies are the cause in our fasting blood sugar levels. Is anyone aware of this phenomenon?
Yes, that is a big difference in blood sugar but no, I’ve not heard of that being an issue for other. For myself personally, my smoothies are heavy on protein (yogurt or nut butter), greens, and just enough fruit to add some sweetness. :)
Hello. I have always been a fan of healthy drinks,smoothies etc. I have a wide pallet and can eat almost anything. For the last few weeks I have been drinking smoothies made at home. Mine consist of; frozen blueberries, frozen sometimes mixed fruit containing blueberries,strawberries,and mango. I add spinach,kale, spirulina powder and beet root powder. I use spirulina and the boot root once a day in the mornings and a banana also. I just read concerns about eating raw kale. Is it OK to use raw kale in my smoothies? And do you believe the smoothies I am making are healthy? I know they are but just wanted another opinion. I dont need sweetness, the fruit is plenty and I use only water,half a blender full, to mix it everything in.
Hi there. You might want to pose this question here: https://www.simplegreensmoothies.com/. You can always switch out kale for spinach.
Been making my green smoothie with your recipe and experimented as well. So far, love it and feel more energetic
Can this be a breakfast smoothie?
yes it can be a breakfast smoothie cuz it will fill you up
I love making the green drinks I feel so much better and have enough energy to get threw the day…
Hi there. I’m a newbee to the smoothie world. Do I cook the kale, pak choi and spinach before freezing it or do I freeze it raw? Thanks
Les
No need to pre cook, just use raw
Hi,
I was wondering if you can use more than one type of leaf/fruit per smoothie?
You can.
I am new to this healthy lifestyle.
I would like to maintain a healthy food intake since I am a type 11 DIABETIC.
I find so many food source have high sugar and salt added.
Could I replace the water for apple juice?
Sure.
When making smoothies do you peel the fruits (apples, pears, peaches) and do you remove the seeds???
Will a 2 speed Waring blender work or do I need to purchase a dedicated “juicer?”
Thank you.
We use a high speed blender, not a juicer, and do generally peal fruit unless it is a very soft peal. We do remove cores and seeds.
i love this site!
How many calories in the recipe above?
Hi. We do not provide nutrition details because we just want people focused on getting more real foods into their daily routine. This helps explain: https://www.100daysofrealfood.com/healthy-eating-defined/
Can i make vegetable smoothies add in a good vegan protein powder and also add peanut butter Carole?
Sure, you can add whatever you like. Be aware that many protein powders are full of questionable ingredients.
That is funny! I only had mango, pineapple, and spinach left in fridge (was needing to grocery shop) and threw those in the blender with a tsp of raw honey and a sprinkle of cinnamon and my family really liked it! Then I saw this site glad I found it! Point is my son is drinking these smoothies now. Am happy he’s getting nutrients he needs being autistic he is a very picky eater!
When making this smoothie do I cut the stems off the spinach before blending them. Is this a sweet tasting smoothie. Just making sure it does not have a bitter taste.
No need to cut the stems off. It is sweet.
Thank You so much for the well laid out steps that made making this smoothie sooo easy! This has been the best I’ve Ever made! ☺
Wow! Such a helpful printable guide I can just attach to my fridge for quick reference. I usually just google recipes to use but this is going to be so much easier, especially for shopping too! Thanks!