Green Smoothie Series

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Welcome To The Green Smoothie Series

Here, at The White Coat Trainer, we strongly encourage everyone to consume at least 5 servings of fruits and vegetables per day (more vegetables than fruits).

Regardless of your dietary beliefs, eating more plants has been shown to have numerous benefits to your health. As busy professionals, consuming this essential food group can often be quite difficult.

The most useful strategy that we use to increase our fruit and vegetable intake is incorporating a Green Smoothie into our daily routine. Preparing these smoothies are quick and easy, and most importantly, they allow us to consume several servings of fruits and vegetables on the go.

We have been drinking a green smoothie every day for the past three years and have noticed significant improvements in our energy levels.

We want to introduce you to this easy dietary strategy so that you too could be on the road to improving your health and wellness.

What is a Green Smoothie?

  • Green smoothies consist of a combination of vegetables (particularly the green leafy vegetables), delicious fruit, and a liquid base

What are the benefits of drinking a Green Smoothie?

  • Drinking a green smoothie allows you to get your daily serving of fruits and vegetables on the go
  • Green smoothies are packed with many essential micro-nutrients that many of us are deficient in
  • They are easily digested
  • Green smoothies are healthier and more nutrient dense than the average fruit juice
  • They provide you with increased energy levels throughout the day

Preparing a Green Smoothie

  • Ideally, green smoothies should contain at least 2-3 servings of green leafy vegetables and 2 servings of fruit
  • These ingredients could be meal prepped and stored in the freezer for future use
  • For a ‘green juice’ consistency, use water for the liquid base, and use fresh fruits and vegetables
  • For a ‘green smoothie’ consistency, use milk (almond, soy, coconut) for the liquid base. Frozen fruits and vegetables also help in creating a thick consistency
  • For natural sweeteners try using:
    • Dates
    • Raw honey

  • For protein you could add:
    • Nuts and/or nut butter
    • Greek Yogurt
    • Whey or other plant based protein
  • As bonuses, green smoothies could be topped with:
    • Chia seeds
    • Hemp seeds
    • Oats
    • Cacao
    • Flax seeds
    • Cinnamon
    • Coconut

Blending the Green Smoothie

  • First, add the liquid base, then add the fruits and vegetables
  • Ensure that the contents are not above the ‘max’ line
  • Secure the blade onto the cup
  • Blend for 15 seconds or until all contents have been liquefied
  • Do not blend for more than 30 seconds

Here are some of our favorite Green Smoothies

WCT Classic Berry Banana Green Smoothie

INGREDIENTS

1 Frozen Banana

1 cup Frozen Mixed Berries

2 cups Spinach

1/2 Avocado

3 Brussel Sprouts

1 tsp Chia Seeds

Add all ingredients to the large Nutri Bullet Cup, ensuring that they are not over the ‘max line’

 Add 1-2 cups of water or milk

Blend for about 20 seconds or until all contents have been liquefied

Nutritional Information

Calories: 350 (with water)

Carbohydrates: 59g

Fat: 12g

Protein: 9g

Vitamin A: 129%

Vitamin C: 120%

Fiber: 16g

Number Of Servings:

1

This smoothie can be prepared with 8-10 ounces of water (depending on thickness desired) or 8-10 ounces of soy milk for additional calories and protein.

WCT Apple Cacao Green Smoothie

INGREDIENTS

1 Apple

1 handful of Frozen Pineapple

2 cups Spinach

1 cup of Broccoli

1 square piece of Cacao

Add all ingredients to the large Nutri Bullet Cup, ensuring that they are not over the ‘max line’

 Add 1-2 cups of water or milk

Blend for about 20 seconds or until all contents have been liquefied

Nutritional Information

Calories: 237 (with water)

Carbohydrates: 42g

Fat: 1g

Protein: 20g

Vitamin A: 127%

Vitamin C: 218%

Fiber: 11g

Number Of Servings:

1

This smoothie can be prepared with 8-10 ounces of water (depending on thickness desired) or 8-10 ounces of soy milk for additional calories and protein.

WCT Go Bananas Green Smoothie

INGREDIENTS

1 Banana

1/2 cup of Frozen Mango

2 cups of Kale

1 cup of Brussel sprouts

1 tsp Raw Oats

Add all of the ingredients to the large Nutri Bullet Cup, ensuring that they are not over the ‘max line’

 Add 8-10 ounces water or milk (soy/almond/coconut/regular)

Blend for about 20 seconds or until all contents have been liquefied

Nutritional Information

Calories: 280 (with water)

Carbohydrates: 63g

Fat: 2g

Protein: 12g

Vitamin A: 300%

Vitamin C: 469%

Fiber: 13g

Number Of Servings:

1

This smoothie can be prepared with 8-10 ounces of water (depending on thickness desired) or 8-10 ounces of milk for additional calories and protein.

WCT Papaya Avocado Green Smoothie

INGREDIENTS

1 Banana

1/2 cup of Frozen Papaya

2 cups of Kale

1/2 of an Avocado

5 Asparagus Stalks

1 tsp Dried Coconut

Add all of the ingredients to the large Nutri Bullet Cup, ensuring that they are not over the ‘max line’

 Add 8-10 ounces water or milk (soy/almond/coconut/regular)

Blend for about 20 seconds or until all contents have been liquefied

Nutritional Information

Calories: 331 (with water)

Carbohydrates: 55g

Fat: 12g

Protein: 11g

Vitamin A: 300%

Vitamin C: 375%

Fiber: 16g

Number Of Servings:

1

This smoothie can be prepared with 8-10 ounces of water (depending on thickness desired) or 8-10 ounces of milk for additional calories and protein.



And that’s how you make a Power Smoothie.

What are some of your favorite smoothies?

Comment below and let us know!


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Alex Robles, MD, CPT / Brittany Robles, MD, MPH, CPT

Alex Robles, MD, CPT / Brittany Robles, MD, MPH, CPT

Alex & Brittany Robles are physicians, NASM CPTs, health & fitness experts, and founders of The White Coat Trainer: a site dedicated to improving the health and fitness of busy professionals. Their advice has been featured on KevinMD, The Doctor Weighs In, My Fitness Pal, Reader's Digest, Livestrong, and The Active Times. Learn more about them here.

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