Recipe Collection: Greens Smoothie |
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Recipe Collection: Greens Smoothie

Sarena-Rae Santos January 10, 2023

By Sarena-Rae Santos, contributing writer.

We’ve all heard of green smoothies by now, and there are hundreds, if not thousands, of recipes on the internet. 

Unfortunately, many online recipes recommend adding collagen and protein powders, which are often greenwashed. Of course, you can leave out any ingredient you want, but then you’re missing some of those “key nutrients” the recipe creator is enthusiastic about. 

Even if you skip the powders, many online recipes recommend sugar and milk or milk alternatives, which can be problematic for some people based on their lifestyle choices, allergies, sensitivities, and even inflammatory disorders. Instead, I present a 100% whole-food solution made from juice instead.

If you read our article The Importance of Greens, you already know the health benefits of green juices, smoothies, and powders. You also know how to avoid greenwashed products and know it’s usually best just to make this stuff home. 

Since it’s not just greens in this smoothie, let’s discuss all the health benefits this simple recipe holds but feel free to skip directly to the recipe. 

Health Benefits of Greens Smoothie

This greens smoothie recipe was created by Kate Tietje, the Modern Alternative Mama herself, and is packed with health benefits and a flavor you can’t resist. 

Pineapple

Pineapple is packed with nutrients, antioxidants, and other helpful compounds that can protect against inflammation and disease and is linked to several health benefits, including:

  • Highly nutritious (1)
  • Antioxidant properties (2)
  • May support the immune system (3)
  • Anti-inflammatory properties (4)
  • May help manage osteoarthritis (5)
  • May aid in digestion (6)
  • Anticancer properties (7)

Ginger

As we discussed in our Ginger Herbal Profile, the active constituent that happens to be most studied in ginger is called gingerol. Gingerol has many known medicinal properties and a long history in traditional and alternative medicine. Most importantly, gingerol has robust anti-inflammatory, and antioxidant properties that provide a long list of benefits, including: 

  • May ease nausea and morning sickness (8)
  • May relieve chronic ingestion (9)
  • May improve blood sugar levels (10)
  • May lower cholesterol levels (11)
  • May help manage osteoarthritis (12)
  • May reduce menstrual pain (13)
  • May improve brain functionality (14)
  • May aid in weight loss (15)
  • Antibacterial properties (16)
  • Anticancer properties (17)

Mango

Mangos are packed with nutrients and polyphenols that can improve immunity, digestive health, and even lower the risk of certain cancers. Mangos are linked to many health benefits, including:

  • Highly nutritious (18)
  • Antioxidant properties (19)
  • May be good for heart health (20)
  • May improve blood sugar (21)
  • May support digestive health (22)
  • May support eye health (23)
  • Anticancer properties (24)

Spinach

Spinach is the leafy green goddess of the smoothie. Spinach can support eye health, reduce oxidative stress, help prevent cancer, and reduce blood pressure levels. Spinach is linked to many health benefits, including:

  • Highly nutritious (25)
  • Antioxidant properties (26)
  • May be good for heart health (27)
  • May support eye health (28)
  • Anticancer properties (29)

Earthley’s Greens Powder

Earthley’s Greens Powder is a supplement that combines traditional greens like spirulina and kelp with green tea and nutrient-rich herbs for energy and wellness. High in vitamin and mineral content, this powder boosts your daily nutrition. Enjoy a natural energy boost, improvements to gut health, and an overall feeling of wellness. A complete list of ingredient and their health benefits include:

  • Kelp is rich in a wide variety of vitamins and minerals (including A, B-complex, C, and E, as well as omega-3 fatty acids), supports thyroid health and may lower the risk of some types of cancers (30,31,32).
  • Spirulina is immune-supporting, anti-inflammatory properties, rich in protein, rich in a variety of vitamins and minerals, may have anti-histamine effects, lowers the risk of some types of cancer, anti-inflammatory properties, may lower blood sugar and cholesterol, and promotes gut health (33,34,35).
  • Alfalfa is rich in several vitamins and minerals (especially vitamin K1) and can help balance blood sugar and reduce inflammation (36,37). 
  • Spinach can help lower blood sugar and cholesterol, reduce the risk of some types of cancer, promote healthy metabolism, and is rich in important antioxidants (38,39,40). 
  • Lemon balm protects brain health, reduces stress, may reduce symptoms of anxiety and depression, may improve sexual health (especially in women), and may protect against some types of cancer (41,42,43,44). 
  • Green tea is rich in antioxidants, promotes cognitive function, may reduce the risk of some types of cancer, lowers blood sugar and cholesterol, reduces stress, and improves symptoms of anxiety (45,46,47,48).

Greens Smoothie

Ingredients: 

Directions: 

Step 1: Put all of the ingredients in a high-powered blender and mix until smooth.

Step 2: Divide evenly between glasses, add a straw and enjoy! It should make approximately two 8-ounce smoothies.

Greens Smoothie

Prep Time5 mins
Cook Time2 mins
Total Time7 mins
Servings: 2

Ingredients

  • 1 cup pineapple-ginger juice
  • 1/2 cup frozen mango chunks
  • 2 tbsp. frozen spinach
  • 1 tsp. Earthley’s Greens Powder

Instructions

  • Put all of the ingredients in a high-powered blender and mix until smooth.
  • Divide evenly between glasses, add a straw and enjoy! It should make approximately two 8-ounce smoothies.

H2: What’s your favorite way to make a greens smoothie?

This is the writings of:

Sarena-Rae Santos is the founder of The Holistic Hipppie blog, dedicated to natural health and plant-based eating. Her journey to natural health began in 2019 when she swayed away from allopathic medicine after becoming wheelchair-bound due to the side effects of 20+ medications. Complex Regional Pain Syndrome (CRPS) and dizziness due to nystagmus were the sources of her many health complications. Sarena's symptoms diminished after adopting a healthier lifestyle surrounding whole foods and herbs, leaving her a fantastic quality of life and a passion for educating people.
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Hi, I’m Kate.  I love medical freedom, sharing natural remedies, developing real food recipes, and gentle parenting. My goal is to teach you how to live your life free from Big Pharma, Big Food, and Big Government by learning about herbs, cooking, and sustainable practices.

I’m the author of Natural Remedies for Kids and the owner and lead herbalist at EarthleyI hope you’ll join me on the journey to a free and healthy life!

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