Easing into the Green Smoothie

From Photo Challenge

Smoothies can be incredibly healthy things for you to drink. I have a very healthy co-worker who swears by them. As part of my weight-loss-slash-get-healthy journey I have decided to give green smoothies a try. But before I give you the recipe that I used, I want to give you a number of disclaimers so I don’t hear you complaining about my recipe.


  •  My smoothies are typically assembled with yogurt, greens, banana, and whatever fruit (frozen or fresh) that I have available in my house. The fruit provides some nutritents but I add it mostly to sweeten the drink. 
  • This smoothie is not low in calories. In time less fruit should be added and more veggies should appear. My last recipe came out to almost 550 calories (maybe 1.5 servings though).
  • My blender is a high quality blender from the 1980’s (I am proud of my blender that I acquired from my mom years ago). It made of glass (not plastic) and is still kicking; but even it is not idea for green smoothies. It is highly recommended if you are serious about this smoothie thing that you invest in a blender that handles greens well like a Blendtec or a Vitamix. If you don’t, it is very likely that there will be little chunks of spinach or kale floating around in your smoothie; floaters are bothersome to most people.
  • Some people have issues with mixing the dairy in the yogurt with all the other ingredients (stomach doesn’t like it). I have no issues with it (even though I have a slight lactose intolerance) but you should monitoring this for yourself. I like how the yogurt makes the shake creamy. Down the road I will be adding less of this though to cut back on calories (maybe add only 1/2 cup).
  • There is a debate about the type of protein powder that is best for the smoothie. I use whey protein but I know someone who swears by a expensive hemp protein. This is another topic where you have to do the research and decide what is right for your smoothie.
  • Finally, this is the first go around for me. It is heavy on the fruit. The goal ultimately is to get as green as you can. I mean you are drinking a green smoothie because you are obviously interested in improving your health….why else would you do it?


  •  Very Important: A good quality blender is needed.
  • Applesauce, unsweetened, 0.25 cup  
  • Banana, fresh, 1 medium (7″ to 7-7/8″ long) 
  • 2 large leaves of Kale chopped, stalk removed
  • 1 cup Spinach frozen
  • 1 cup Stonyfield Farm Lowfat Plain Yogurt
  • 1 cup Ocean Spray fresh Cranberries (I had them sitting in the freezer) 
  • 1 scoop of protein powder 

Blend it!

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