Green Smoothie 101 [Video]

I’m a big fan of drinking green smoothies and if there is one thing I could get you to start doing today to change your health, it would be loading up on these healthy green drinks. Today I’m doing something a bit different and sharing a video with you to help inspire you to jump start your health with a green smoothie!

Green smoothies have a ton of benefits, such as:

  • Green smoothies are perfect for enhancing the immune system, purifying the blood, and rejuvenating the body. They are loaded with vitamins, minerals, fiber, folic acid, chlorophyll, and many other micronutrients. Since you are consuming the greens raw, you are also getting the full nutritional value of the greens as well as their digestive enzymes.  
  • Green smoothies are really easy to digest.  Since the greens are blended up, your body doesn’t have to work as hard in order to extract the nutrients and it is much easier on your digestive system. So, if you are someone that has digestive issues, this is a perfect way to add more fruits and veggies into your diet. 
  • Green smoothies are fabulous for kids! If you have children or teenagers, I highly encourage you to make a green smoothie with them.  The key is to get them involved and let them help make the smoothie so they feel like they are part of the process (rather than being pressured into drinking something unfamiliar). I have honestly make this smoothie with well over 300 children over the last two years and it always amazes parents what kids will drink when they get to be involved in the process.
  • Green smoothies reduce your cravings! When I work with clients in my health coaching practice one of the first things I will get them to do is start drinking green smoothies.  Most of them will immediately notice a decrease in sugar cravings because they are crowding out those less-healthy foods and their body will naturally start to crave fresh foods.  

If you are ready to have more energy and change your health, start with a green smoothie.  

Green Smoothie 101 [Video]
Green Smoothie 101 [Video]

Regardless of the benefits of a green smoothie, if you think that green smoothies are going to taste like liquid barnyard, I’m sure you are not very psyched to get blending.  Today, I’m here to dispel the gross green smoothie myth and show you how to make a delicious smoothie that won’t traumatize you for life!

Helpful tips for beginners:

  • It’s okay to start slow. If you have never had dark, leafy greens before or are nervous about adding them to the smoothie, start with a small amount.  You can always add more later and there is no reason to overload your drink in the beginning and then gross yourself out! For beginners, I recommend starting with a 3:1 ratio of fruit to greens. 
  • The key to making the smoothie delicious (besides the ratio of ingredients) is having the right texture. It’s definitely easier to make a green smoothie properly if you have a high-speed blender with a powerful motor (I use a Vitamix 5200), but if you don’t have a high-speed blender, start by blending your greens and liquid completely before adding any fruit.  This will ensure that your greens are completely liquefied and there are no green chunks left in the smoothie!
  • Use frozen fruit instead of ice to make it cold and creamy! Frozen bananas, frozen mango, frozen berries, and other frozen fruit make the texture smoother than using non-frozen fruit and adding ice. 


You can also try my advanced Green Smoothie 2.0 recipe and my Kale Smoothie for Kids

In the comments below, tell me what your favorite green smoothie recipe is or, if you’ve never made a green smoothie before, let me know when you’ll be trying it!  
Basic Green Smoothie Recipe
Prep time
Total time
Recipe type: Juices & Smoothies
Serves: 1
  • 1 cup of raw greens (kale, chard, collards, spinach, etc)
  • 1.5 cups liquid (non-dairy milk, fresh juice, coconut water, green tea, or water)
  • 1 frozen banana (remove the peel, cut into 1-inch slices, and freeze overnight)
  • 1 cup of frozen berries (strawberries, blueberries, raspberries, and/or blackberries)
  1. Remove any tough stems from the greens. Blend greens and liquid for 15 seconds - 1 minute (depending on your blender) on high. Add fruits and blend for 15 - 30 seconds, or longer as needed to achieve a creamy consistency. Drink up!
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  1. says

    Great video, Sonnet! Thanks for teaching us how to make great green smoothies. I’m curious–I regularly make green juice and I’m wondering what your thoughts are on the benefits/drawbacks to juice versus smoothies? My biggest concern with the green juice is the waste of the pulp, but we give the pulp to our chickens who love it, so it doesn’t feel like a waste. But healthwise, do you have an opinion on juice v. smoothie? Thanks!

    • says

      I actually have a video on juicing I’ll be posting soon that touches on this a little bit. I think juicing is amazing and both juicing and making smoothies have their own benefits so I don’t think one is necessarily better than the other. If you love juicing and the chickens love the pulp, then keep it up! :)

    • says

      I know what you mean. I’ve started adding nuts and beans for a little bit of fat/protein and this has really helped with the filling factor. I have an updated recipe I’ll be sharing soon! :)

  2. says

    Ive only recently started drinking green smoothies but i am definitely a convert, i like adding a vegetable too to increase the nutrition even more. for the last couple of days ive done a similar recipie to the above and added some celery, which you cannot taste in the final product. Or for a different flavour completely ive added a herb (mint or coriander/cilantro) and some lemon/lime, a combo that i love

  3. says

    I have to say, your picture on the blog doesn’t do you justice. You’re gorgeous, Sonnet! And so great on camera, well done with this! I loved how detailed you were without being too overwhelming. Makes me want to whip up a green smoothie right quick. Can’t wait to check out the juicing video you mentioned.

  4. says

    Great video! I was researching green smoothies tonight and happened upon this (great timing)! Thanks for the post! I look forward to exploring the rest of your blog, and tweeting you a picture of my first green smoothie! :)( I am @agrowden)

  5. says

    I just recently started drinking green smoothies and been eating a plant-based diet for awhile now.. so glad I stumbled upon your blog with sooo many amazing recipes! I cannot wait to try them!

  6. Sharon says

    U r so pretty! I swear I can see ur skin glowing-
    I am determined to go buy my own vitamix5002, but I am in Singapore and they sell for more than 1,000 USDs here :( Still, I think the investment will pay off as I will be using it for years and making thousands of smoothies!

    • says

      Thanks Sharon! :)
      A Vitamix is a big investment, but I’ve had mine for years and expect it to last for many more. You can also buy refurbished models through Vitamix that cost less. I believe you can purchase these online so it might cost more for international shipping. As I said in the video, if you don’t have a vitamix, you can always make green smoothies with a less-powerful blender by blending the greens and juice first. :)

    • alice says

      i just bought a Breville blender for $200 and reviews and videos about it showed it as powerful, makes creamy smoothies without paying for vitamix.

  7. Anonymous says

    hello Sonnet, I have only been doing Green Juice for I only have a regular blender but my goal is to get VitaMix for future. I know the Green Juice amazed me the first time I made it (Romaine lettuce, Celery, cucumber, gr apple, lemon) I am leary of too much fruit in my juice due to having diabetes, I have notice most smoothies call for banana and like your video additional berries, it sounds delicious but again might be too much sugar for me at this point. I have been transitioning over to more plant based eating trying to follow Dr. Fuhrman, Dr. McDougall I have watched Knives over Forks, Food Matters and just recently Fat, Sick and near death — all these dvds have been very motivating to get myself on right track towards eating healthier. Thanks again for this short video on how to make a Green Smoothie

  8. Amy says

    Awesome video, thank you for sharing! I just bought some kale and other greens today to get started. My question is, do you recommend buying organic kale and collard greens/other greens over non-organic? The non-organic kale was extremely affordable (.79 cents a bunch!) whereas organic is much more expensive. Looking forward to trying more of your great recipes!

  9. says

    Great question – yes, definitely buy organic. Conventional greens contain harmful pesticides that we want to keep away from our bodies as much as possible. I actually have a few posts coming up on produce where I’ll talk more about buying organic so your question is perfect timing! Hope you enjoy the smoothie!

    • Amy says

      Sonnet, thank you so much for your response! The smoothie tasted great, but a few hours later I ended up getting sick. My mom and I are basing it on the fact that I bought non-organic kale! I have definitely learned my lesson and I thank you even more for backing it up. I am really hoping to buy organic whenever possible, and this experience showed me. I’m ready to try again! :)

  10. Bill Handorf says

    I was wondering about ur opinion is of using frozen veggies? It would be alot easier than having to buy and store fresh produce, AND I read that it is actually better cuz it was washed before packaging which reduces the amount of pesticides, and the freshness is locked in,
    whereas fresh produce may have been hanging around for a long time…anyway, that’s what I’ve been reading..i am interested in your opinion…thanks, and enjoyed your video

  11. says

    Hi are using WordPress for your site platform? I’m new to the blog world but I’m trying to get started
    and set up my own. Do you require any html coding expertise to make your own blog?

    Any help would be greatly appreciated!

  12. alice says

    hi, new to green smoothies, wonder about a few things… why freeze the. banana the night before? also, someone told me today to use only 1/4 or less of a banana or the drink will be overpowered by banana flavor… what do you think? and, looks like we dont need to cut out the ribs of the kale, or center stem, before blending…? thx for the help.

    • Sonnet says

      Freezing the banana makes the smoothie thicker and creamier. It is a personal preference how much banana you want to add so you can play with the amounts and see what you like. Depending on your blender, you don’t have to remove the stems if you have a good motor. I’ve never tried a Breville, but that’s great that it’s gotten such great reviews!

  13. Andrea says

    I really want to incorporate green smoothies into my diet, since I know I’m not getting enough greens everyday and I don’t have time to cook in my busy college schedule. However, it’s challenging finding a recipe I can use because I’m allergic to fructose and almost all the recipes I’ve stumbled upon include some fruits. I’d rather not use them.. since they’re not going to have a positive effect on my body. Do you have any suggestions for any fruit-free green smoothie recipes?

    • Sonnet says

      Since going sugar-free I’ve been trying to cut down on my fruit intake as well, but I honestly haven’t had good luck with creating a fruit-free smoothie. I did make a few green smoothies using tofu as a base with greens and a little stevia for sweetness. I also tried white beans with the greens & stevia. I wasn’t super impressed with either, but this might be an option. :)

    • Kerstin says

      Try my green smoothie
      Kale or spinach(organic)
      1 cup Coconut water
      1/2 English cucumber peeled
      One sweet apple peeled
      1/2 lemon or lime peeled
      Optional ginger powder and/ turmeric!

      I eat the peel of the cucumber and apple
      While blending my smoothie!

      Try without apple 4 less sugar.

  14. Dorothy says

    I stumbled across your website and I found your information to be very helpful to me because I just started drinking green smoothies for about 3 weeks now and I feel so much better. :-)

  15. Sara says

    Tried this for the first time this morning! This has good balance and is good for just starting out. I’m looking forward to trying new combinations and twists!

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