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The Green Smoothie Formula


Making The Smoothie

I, of course couldn't get by in my smoothie ladden world without my almighty Vita-Mix. This, however is not necessary if you follow these smoothie making tips. First blend 1 cup of water with some celery, watermelon, cucumber or other high water content food. Then add remaining ingredients in small increments so as not to overwhelm your blender. This helps blend more smoothly. Add water as needed to reach desired consistency. Blend for longer than you think is necessary and then blend a little more.

The Green Smoothie Formula
I take the suggested amount from each category below and get creative. And of course use a little of your sweet flavour combining intuition when it comes to green smoothies. A little cabbage is good, a lot is disgusting. Cayenne and watermelon? I've never tried it but I imagine it's an acquired taste. Be sensible and if it is awful what's the worst thing that happens? Your garden gets some sweet goodness or you force it on your friends or partner telling them to drink up and that it's good for them. And refer to this list if you are limited in what you buy organic.

Green Veggies: Choose 2 1/2 –3 cups
Kale, Collards, Beet Greens, Dandelion Greens, Parsley, Mint, Fennel, Avocado, Cucumber, Zucchini, Spinach, Romaine Lettuce, Green Cabbage, Turnip Greens, Celery, Sprouts (Pea Shoot and/or Sunflower sprouts recommended)

Fruits and Sweet Veggies:  1 fruit/sweet veg or about 1-1/2 - 2 cups
Apples, Bananas, Pear, Blueberries, Strawberries, Raspberries, Blackberries, Pineapple, Papaya, Mango, Pomegranate, Cranberries, Kiwifruit, Figs, Watermelon, Lemon, Carrots, Sweet Potato, Beets

Optional Superfood Additions: 1 tsp – 1 Tbs of 3-4 of these
Raw Cacao, Flax Oil, Hempseed Oil, Walnut Oil, Almonds, Goji Berries, Dates, Coconut Oil, Bee Pollen, Coconut (fresh or dry), Hempseeds, Chia Seeds,  Spirulina, Ginger, Cayenne, Stevia, Sesame Seeds, Pumpkin Seeds, Nut/Seed Butters are good options if you have a weaker blender

Additional Optional Liquids
• Ice (if you like it cold)
• Vegetable Juice (100% veggie)
Coconut Water (not to be confused with coconut milk)
Nut or Seed Milk
Herbal tea (such as peppermint or ginger tea)
• Food grade essential oils

Get creative! I would love to know what your favourite green smoothie combination is.

We know that I love my favourite morning smoothie. I am also a big fan of  the Green Mojito and The Green Pina Colada (I am sensing a theme here!)


Toss in, add water, blend and bon app!

Green Pina Colada


  • 1 Handful of spinach
  • ½ zucchini
  • ½ large or 1 small beet
  • ½ cup fresh coconut or ¼ cup dried
  • ½ cup pineapple (fresh or frozen)
  • Handful beet greens
  • ½ cucumber
  • 2 cups water


Green Mojito


  • 1 cup almond milk (or ¼ cup almonds and ½ cup water)
  • 1 Tbs tahini or sesame seeds
  • 6 mint leaves
  • 1 Tbs goji berries
  • 3 dates
  • 1 pear
  • ¾ cup watermelon
  • 4 romaine leaves
  • juice from ½ lime
  • 2 cups water, 1 cup ice


28 Responses to “The Green Smoothie Formula”

  1. [...] cucumber, etc. Then you will add little bits at a time to keep a good consistency while blending. Meghan Telpner, a wonderful nutritionist and fellow blogger recommends the [...]
  2. Why Snack? « said…
    [...] a few essential smoothie ingredients so she always has something ready. Try Breakfast Smoothie, Green Mojito Smoothie, Green Pina Colada [...]
  3. Michele said…
    Thanks for the good info! I am allergic to nuts. Lots of smoothie recipes call for almond milk. Could I substitute coconut milk if I am also trying to cut out caseins? or do you have a better substitution?
  4. Anna said…
    love these super healthy smoothies. The Green Mojito one is so unique.
  5. Hi,Meghan I really really like your smoothie formula. The "Green Pina Colada" - smoothie was really sounds great. Thanks for putting it together.

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