Inspiration from Meghan

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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!

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Green Pina Colada

  • Author: Meghan Telpner


  • 1 Handful of spinach
  • 1/2 zucchini
  • 1/2 large or 1 small beet
  • 1/2 cup fresh coconut or 1/4 cup dried
  • 1/2 cup pineapple (fresh or frozen)
  • Handful beet greens
  • 1/2 cucumber
  • 2 cups water


  • Category: Drinks + Smoothies
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Green Mojito

  • Author: Meghan Telpner


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


18 Responses to “The Green Smoothie Formula”

  1. Hiya, I stumbled across your blog just in the last day and I keep coming back whenever I have a few minutes to just take it all in. I love your writing style and your story is inspirational. I too am studying in the area of holistic nutrition so I love blogs such as yours.
  2. I have to agree with "The Veg Next Door!" I'm not a vegetarian, but I am LOVING all the great info on your blog! I am reading my materials for the green cleanse and I am very very excited!! ;-) Thanks for all that you do!!
  3. Meghan, what are your thoughts about adding mustard greens to smoothies? Have you ever used this green? It's one that is readily available at my grocery store in eastern NC. I actually used it last night in a green smoothie and it was good, but I didn't know much about the real nutritonal value... any thoughts?
    • Leila said…
      I just tried mustard greens for the first time ever last night. They go great with spicy combination foods, stir fry, spicy low-fat meats. However, I would be hesitant to add them to a green smoothie. They taste like a hot mustard to me! Turnip Greens however provide a sweet and nutty flavor (I think) and have proven to be surprisingly pleasantly delicious! And I thought Kale, Romaine, and Red Leaf, were the epitomy of leafy goodness. Turnip greens are yummy! (Sorry - pregnant lady here just browsing through info...thought I'd say something.)
  4. Meghan Telpner said…
    Mustard greens are up there with the healthiest greens we can eat. I don't put them into my green smoothie recipes as they are pretty potent and spicy and a lot of people may have an aversion to them. But if you like them- toss them in. They are great! Have a look at this link for more on them:
  5. Great thanks Meghan!! I have to admit, it did leave my smoothie with definite "GREEN" taste! Moreso than spinach or celery ever do! But we gulped it down anyway!! Thanks so much for the info! ;-)
  6. earthmother said…
    LOVE the idea of adding some peppermint or ginger tea to my green smoothies. Never even thought of that. Thanks, Meghan!
  7. Linda said…
    I read on another site that you should not eat the same greens more than 2 days in a row(as I've been doing with turnip greens) because there are toxins in greens. Eating a variety of greens prevents the accumulation of any one toxin. Have you found this to be true?? I decided to freeze my extra greens (juiced) so I can have a variety on hand.
  8. Elana's Pantry said…
    These recipes are brilliant! When the weather warms here I'm going do a little cleanse. This will be very helpful. Thanks!
  9. dreaminitvegan said…
    Would honeydew melon be a good replacement for watermelon in the green mojito smoothie? I can't do watermelon, I think I may have had too much as a kid or something. lol!
  10. Meghan Telpner said…
    No way jose! honeydew and cantaloupe are fruits that should only be eaten on their own if ever- very sweet, quick to digest and also have a tendency towards mould. Pick another! Any will do.
  11. Amanda said…
    I have recently stopped smoking and now I am completely addicted to these green smoothies! Who would have known that something so good for you could taste so awesome!! My favorite right now is strawberry-peach-rasberry with baby spinach-acai berry juice. I'm about to switch it up and I got a few ideas from this site so thankyou!! God Bless You!
  12. Robin Sampson said…
    Great post. Would you consider putting it in our new Green Smoothie forum (with links back to your site)? Thanks, Robin
  13. 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?
  14. Anna said…
    love these super healthy smoothies. The Green Mojito one is so unique.
  15. 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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