Recipe Collection: Greens Smoothie

Recipe by Kate Tietje

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, we 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 that making this stuff at home is usually best. 

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, gingerol is the active constituent that happens to be most studied in ginger. 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 and digestive health and 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. 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 overall 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 has immune-supporting and anti-inflammatory properties. It’s rich in protein and a variety of vitamins and minerals. Spirulina may have anti-histamine effects and the ability to lower the risk of some cancer types. Its anti-inflammatory properties may lower blood sugar and cholesterol while promoting 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 anxiety and depression symtpoms, 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: 

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

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.

Print Recipe

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.

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