Green Smoothie

green smoothie recipe from sass & veracity

Oh, the over indulgences of the weekend.  New recipes tried and sampled a bit too much.  Football season in full gear, so lounging more than we normally might, our comfies donned, windows snapped shut against chilly and unexpectedly damp breezes.  Projects stalled while we stay indoors making like house potatoes.

Thank goodness for Monday morning and snapping back to a schedule.  For thinking about all that might be accomplished in a week’s time.  Promising myself to get back to healthy eating.



In the meantime, smoothies help.  I’ve become addicted to them — especially the green ones.

So very, very good.

What ingredients do you like in your green smoothies?

Green Smoothie Recipe


1 banana

1 apple, seeds and core discarded

1/2 bunch kale, chopped & stems removed

1/2 can sparkling orange beverage

2 handfuls of ice

1 T ground flaxseed


  1. Place first four ingredients in a blender and puree.
  2. Add the ice and blend until smooth.
  3. Add the flaxseed to the mix and puree until ready to sip through a straw.

Recipe Notes:

  • This green smoothie recipe was adapted from one that appears in the October 2011 issue of Eating Well and it’s very tasty if you’re someone who like a good dose of green.
  • Add 3 heaping tablespoons of plain non-fat yogurt to this green smoothie for a different texture and flavor.  It’s also good.
  • Add raspberries instead of or in addition to the apple.  The color won’t be the most beautiful thing on the planet, but the combo packs a tangy punch.
  • If you’re not someone who has tried a green smoothie, try to get past the green.  I know that’s odd when something is as green as this smoothie is, but think about it.  There’s a whole apple and banana in it.  One of the commercial brands I enjoyed for years had quite a bit of apple juice in it, so it was pretty sweet.  This one isn’t.  It’s sweet enough, light in texture, and very satisfying.
  • The original recipe calls for orange juice and water, but I love the San Pelligrino Aranciata because it’s light and flavorful, and not filled with syrup like most carbonated beverages are.  Half a can has 70 calories of orange juice, water, and sugar.  It adds a nice tang.  When I don’t have this, I use sparkling water like Perrier.
  • What’s all the fuss about kale?  It’s a power house full of vitamin K (good for our blood and bones), vitamin A (good for our immune system and vision), and vitamin C (good for our bones, skin, and blood).  Its health benefits are actually magnified when it is lightly steamed, so if you’re inclined, prepare the kale ahead of time by steaming for 5 minutes, then dividing it into quantities for smoothies or salads.
  • If you use whole flaxseed, its nutritional value will be wasted since digestion cannot break down the seed.  In breads and other food that requires chewing, the whole seed adds a nice crunch, but is also chewed, so you get the the omega-3 fatty acids.  Use the ground flaxseed for smoothies.  Comprehensive information on flaxseed can be found at Medline Plus which is a service of the U.S. National Library of Medicine and National Institutes of Health.
  • A great place to get all kinds of information about the nutritional value in food is  In particular the What’s in Food section is very helpful.

21 thoughts on “Green Smoothie

  1. So I just scored big time. My neighbor had a brand new Vita-Mix (slightly older model) and GAVE it to me. She said she preferred her food processor and never got around to using the Vita-Mix. Can you believe it? Lucky me! My kids are thrilled because I’ve been whipping up after school snack smoothies, and I’ve been slipping in all sorts of green stuff (like beet greens and kale). I, however, am a lover of the green smoothie, so I’m in! Cheers!

    1. You are SO lucky. Seriously. I have one of Cuisinart’s hefty models — 700 watts — and it does a nice job with programmed settings, but Vita-Mix. Oh, my!

  2. I’ve really been meaning to get into the green smoothie thing but it just hasn’t happened yet. You make it look so good…I think i’m gonna buy some kale tomorrow!

  3. I never had smoothie with kale…definitely have to try this one…looks beautiful!
    Hope you are having a wonderful week, and thank you so this nice recipe 🙂

  4. Green coloured smoothies always scare the living daylights out of me, but I don’t have any problem gulping down any other colour (fruits/vegs)!
    Had no idea Kale was that good for you! Loved the additional info shared here too!

  5. We started making green smoothies when we moved back from Japan (wow, almost 2 years ago now). Fresh produce was so much more expensive over there and I can get organic stuff so much more easily and cheaply here. I got a blender that’s pretty good but man, I would enjoy one of the more expensive professional models!

    Anyway, I pretty much always use bananas because they take away any bitterness of any greens, plus whatever else I have in my fridge. Mangoes, frozen berries, chard, spinach, spring greens, celery, lime juice, cilantro, wheat germ, ground flaxseed meal, sometimes yogurt, clementines, apples, grapefruit, melon, kiwi, kale, zucchini, yellow crookneck squash, cukes, avocados, whatever! The only things I’ve thrown in that we haven’t liked are peppers and tomatoes. My smoothies are different every time and I’d like to get into more savory ones, though I don’t know if my kiddos would go for those.

    And a friend of mine suggested brewer’s yeast recently so I keep meaning to buy some of that–very healthy, apparently.

    I love your idea to add the Aranciata–yummy.

  6. I have been wanting to try a green smoothie for so long and just not done it yet. This one sounds fabulous and i LOVE your TIPS at the end. Very nice.

  7. I love kale, but I am not sure I am ready to put it in a smoothie. Mind you, my littlest is seriously picky but she will eat smoothies until the cows come home. I could sneak some nutrition into her that way!

  8. This looks wonderful. I would love to make it exactly but I can’t find the orange San Pellegrino! MUST LOOK HARDER AND FARTHER! ? KALE

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