Green Smoothie
This green smoothie is a thick, tropical, and naturally sweet blend of baby spinach, frozen banana, pineapple, mango, and creamy avocado that comes together in just five minutes and delivers a full day's worth of vitamins before breakfast is even over.
Equipment
- High-speed blender - Vitamix or Blendtec recommended for fully smooth results
- Measuring cups and spoons - For accurate ingredient ratios
- Sharp knife and cutting board - For slicing banana and prepping avocado
- Citrus juicer or reamer - For squeezing fresh lime juice easily
- Large drinking glasses or mason jars - 16 oz / 475 ml capacity recommended
- Silicone spatula or blender tamper - For scraping sides and pushing frozen fruit into the blades
- Reusable smoothie straws - (optional) Helpful for thick smoothies
- Freezer-safe bags or containers - For freezing banana slices in advance
Ingredients
- 2 cups fresh baby spinach - 60g, loosely packed; can substitute kale with tough stems removed
- 1 cup fresh kale - 30g, stems removed and roughly torn; optional, adds earthiness and extra nutrients
- 1 large frozen banana - about 120g / 4.2 oz, sliced before freezing for easy blending
- 1 cup frozen pineapple chunks - 165g
- 1/2 cup frozen mango chunks - 75g
- 1/2 medium ripe avocado - about 75g / 2.6 oz, pitted and scooped; adds creaminess and healthy fats
- 1 cup unsweetened almond milk - 240ml; can substitute coconut milk, oat milk, or plain water
- 1/2 cup coconut water - 120ml; adds electrolytes and subtle sweetness
- 1 tablespoon fresh lime juice - 15ml; brightens all the flavors
- 1 teaspoon raw honey - 5ml; optional, only if extra sweetness is desired; substitute maple syrup for vegan
- 1/2 teaspoon fresh ginger - 1g, peeled and grated; optional, adds a warming kick
- 1 tablespoon chia seeds - 10g; optional, for added omega-3s and fiber
Optional Toppings
- chia seeds - for sprinkling on top
- fresh banana slices - for garnish
- fresh mint sprigs - for garnish
- pineapple wedge - for rim garnish
Instructions
- Peel and slice a large ripe banana into 1-inch (2.5 cm) rounds, then freeze in a single layer on a parchment-lined plate for at least 2 hours or overnight. Transfer to a zip-lock bag and keep frozen until needed.
- Rinse 2 cups (60g) of baby spinach under cold water, and if using kale, remove the tough stems and tear leaves into 2-3 inch pieces. Pat dry or spin in a salad spinner to remove excess water.
- Halve the avocado, remove the pit, and scoop out half the flesh (about 75g). Grate 1/2 teaspoon (1g) of peeled fresh ginger and squeeze 1 tablespoon (15ml) of fresh lime juice; set all aside.
- Pour the almond milk and coconut water into the blender first, then add the spinach, kale, avocado, ginger, lime juice, and chia seeds. Top with the frozen banana, pineapple, and mango chunks.
- Start on low for 10-15 seconds, then increase to high and blend for 45-60 seconds until completely smooth. Use a tamper if needed, and add liquid in 2-tablespoon increments if the blender struggles.
- Taste the smoothie and add honey or maple syrup for more sweetness, or a squeeze of extra lime juice if it is too sweet. Blend for another 10 seconds after any additions.
- Divide between two large glasses or mason jars and top with optional garnishes like chia seeds, banana slices, mint, or a pineapple wedge. Serve immediately for the best flavor and temperature.
Notes
- Always use frozen fruit for the thickest, coldest texture. Fresh fruit produces a thinner, less frosty smoothie.
- Baby spinach is the best choice for beginners because it is nearly flavorless and blends completely smoothly into the drink.
- Freeze bananas when they are fully ripe with brown spots for maximum natural sweetness and creaminess.
- Always add liquid to the blender first to protect the blades and ensure smoother blending.
- Blend for no more than 60-75 seconds on high to keep the smoothie cold and avoid over-processing.
- To make ahead, pour into a sealed mason jar filled to the top to minimize air exposure and refrigerate for up to 24 hours. Shake well before drinking.
- For meal prep, freeze individual smoothie packs: pre-portion the greens and frozen fruit into zip-lock bags and blend with fresh liquid each morning.
- For a protein boost, add 1 scoop (about 30g) of vanilla or unflavored protein powder or collagen powder before blending.
- To make this keto-friendly, omit the banana, use full-fat coconut milk, add extra avocado, and use frozen strawberries for sweetness.
- Store the unused avocado half with the pit in, rub the cut surface with lime juice, wrap tightly, and refrigerate for up to 2 days.
Nutrition
Serving: 1ServingCalories: 270kcalCarbohydrates: 46gProtein: 4gFat: 9gSaturated Fat: 1.5gPolyunsaturated Fat: 1.5gMonounsaturated Fat: 5.5gSodium: 115mgPotassium: 720mgFiber: 8gSugar: 25gVitamin A: 80IUVitamin C: 95mgCalcium: 20mgIron: 15mg
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