Kombucha brings natural fermentation and a characteristic sweet-sour taste to your smoothie. In several articles, we have already dealt with the ingredients and fermentation of Kombucha. In smoothies, the fermented tea drink primarily contributes its characteristic sweet-sour taste and can be combined in many ways with fruits, vegetables, and leafy greens. Mixed with even more valuable ingredients, I would like to present a few recipes for green smoothies for even more vitality here.
Smoothies, now on everyone's lips, can be the perfect breakfast, optimal snack, or a quick lunch – a delicious treat for any time of day or simply a boost of micronutrients for your regular meals.
What makes the green smoothie so special?
The essential and most important thing in a green smoothie are the green leaves. Green plants contain all vital minerals, vitamins, and amino acids that we need to be healthy. There is much to suggest that green plants have always been a staple food for humans.
Our diet has changed significantly over time. Refined sugar, white flour, hydrogenated fats, and many other highly processed foods are displacing nutrient-rich and natural products. With a smoothie, you at least have the opportunity to get all the necessary nutrients in a simple form and to support your immune system in everyday life.
What's in a Green Smoothie
Vital Vitamins
Vitamins only unleash their full power when combined with other vital substances. A smoothie can bring these together and make them bioavailable for your body.
More Minerals Than You Might Think
Green leaves are the mineral treasure chests of plants. With daily green smoothies, you get your portion of calcium and magnesium for healthy bones and teeth.
Precious Trace Elements
Such as iron for blood formation, zinc for good mood, phosphorus for bones, and selenium for a stable nervous system.
High-Quality Amino Acids
Not only vegans, but all of us, and especially athletes, benefit from high-quality plant-based proteins.
Antioxidants and Phytochemicals
Leaves, fruits, and fruit kernels contain various phytochemicals. Which ones are included depends on the specific fruit and vegetable selection of your smoothie.
The Mysterious Superstar Chlorophyll
Chlorophyll is the natural green plant pigment and is responsible for the intense color of leafy greens and wild herbs.
Healthy Dietary Fiber
Dietary fiber are natural components of plant-based foods and are part of a balanced diet. Green leaves, fruits, and vegetables provide different soluble and insoluble fibers depending on the selection. Combined with Kombucha, this creates a fresh smoothie that combines plant-based ingredients with the special taste of a fermented tea drink.
Green Roots
Keep it simple
Experiment and slowly discover your favorite ingredients. Make sure it tastes good, you can digest your smoothie well, and you feel good afterward. If you want other ingredients and no longer fancy something, swap it out. This is also important so that you don't consume too many of the protective substances found in a plant (healthy for humans in small quantities).
The basic smoothie should always contain the following ingredients – preferably all organic:
- Fruit, e.g., apple, banana, pear, mango, berries
- 1 slice of lemon or lime
- Ginger
- Leafy greens or green vegetables, e.g., spinach, lettuce, kale, celery, nettle
- Liquid, e.g., filtered tap water, mineral water, Kombucha, freshly squeezed juice
Possible extras: Algae, such as Chlorella, nuts and spices, such as hemp seeds or nut butter, turmeric, cinnamon, wildflowers, or needles/leaves from trees and shrubs. Here you will find a list of ingredients that are very suitable for smoothies.
Tip: Feel free to use frozen fruit or leafy greens, such as frozen young spinach. These can be stored for a long time and still contain most of the micronutrients when flash-frozen.
Green Kombucha Smoothies – 3 Recipes
Green Basic Booch
Ingredients for approx. 1 liter
- 1 ripe banana
- 1 to 2 apples, depending on size
- 2 handfuls of spinach
- 1 slice of lemon, approx. 2 cm thick, leave the seeds in
- Ginger to taste
- Mint to taste
- 1/2 L Kombucha, homemade or Kombucha Original
How to make it
- Peel the banana, break into rough pieces.
- Remove the stem from the apple. The core and seeds will be used. Cut the apple into pieces.
- Cut off the peel from the lemon slice. You can add a little bit of it to the smoothie for flavoring. Tip: Leave the white pith around the lemon. It contains health-promoting phytochemicals.
- Put all ingredients into the blender
- Blend all ingredients until they are as finely pureed as possible.
- Pour into a nice glass, decorate as desired and enjoy your smoothie.
Tip: Please make sure that the smoothie does not get too warm from prolonged blending.
Berry Booch
Berry Smoothie Recipe with Flowers
Ingredients for approx. 0.5 liters
- 1 to 2 handfuls of edible flowers, e.g., daisies, dandelions, pansies, deadnettle, forget-me-nots, cuckoo flower, wild roses
- 2 bananas
- 200 to 300 g fresh berries (raspberries, strawberries, blueberries)
- 1 pinch of ground vanilla
- 200 to 300 ml Kombucha Currant, depending on how creamy you like your smoothie
How to make it
- Clean ingredients, peel or remove pulp if necessary
- Cut to blender-friendly size.
- Put everything in the blender and mix until smooth.
- Enjoy with all your heart.
Honeybreeze Booch
Honeydew Melon Smoothie with Lemon Balm
Ingredients for approx. 650 ml
- 5 stalks of chard
- 2 sprigs of lemon balm
- ½ honeydew melon
- ½ avocado
- 1 banana
- 200 to 300 ml Kombucha Passion Fruit
How to make it
- Clean ingredients and cut to blender-friendly size.
- Halve the avocado, remove the pit, and scoop out the flesh.
- Put everything in the blender and blend until finely pureed.
- Enjoy your honeydew melon smoothie.
Tip: Depending on the blender model, I recommend pouring the kombucha into a glass beforehand and stirring out the carbonation to avoid unnecessary pressure build-up in the device when blending.
FAQ
Which blender do I need for a Green Smoothie?
It's best to get advice. Recommended brands are: Vitamix, Nutribullet, Bianco di Puro, Wartmann Mixer
Buy a smoothie or make it yourself?
Ready-made smoothies are:
- highly heated and therefore have fewer nutrients than fresh smoothies
- not (alkaline) raw food
- consist of processed ingredients and not whole fruits
- are quite expensive, making them yourself is worthwhile
- are not fresh
- may contain additives such as sugar, flavorings, or colorings
- often consist mostly of cheap ingredients
- are often filled in plastic bottles that are harmful to health and stand on supermarket shelves for extended periods
- do not allow control over the quality and origin of the ingredients
- cannot compete in taste with freshly prepared smoothies
Conclusion: Better to make your own smoothie than buy one! It tastes better and is definitely healthier.
What NOT to put in a Green Smoothie?
To ensure that your Green Smoothie remains an alkaline and easily digestible meal, I advise against adding the following ingredients:
- Unripe fruits – these are not only bad for the body but can also completely ruin the smoothie's taste.
- Sugar additives or substitutes, in any form, such as honey, concentrated juices, maple syrup. If your Green Smoothie isn't sweet enough, simply use perfectly ripe fruits, such as brown bananas, sweet mangoes, or Medjool dates.
- Dairy products, such as yogurt, quark, or milk. These impair the alkaline effect of the smoothie and reduce its easy digestibility. The same applies to juices and plant-based milks:
- Juices – Commercial fruit juices and vegetable juices are highly heated to enable long storage times. Juices such as apple juice, tomato juice, orange juice, vegetable juice, and multivitamin juice.
- Plant-based milk / vegan milk, such as rice milk, soy milk, oat milk, and almond milk, etc.
- Oils, nuts, or seeds could make it harder to digest and impair the alkaline effect. Exception: If you're in the mood for smoothie variety, then feel free to prepare your smoothie in a bowl and top it with chopped fruits, granola, berries, herbs, and superfoods like chia or hemp seeds.
Sources:
- deine-ernaehrung.de Ulrike Eder
- Book: Grüne Smoothies – Die gesunde Mini-Mahlzeit aus dem Mixer,
Dr. Med. Christian Guth / Burkhard Hickisch, GU - gruenesmoothies.de
Good luck with the preparation and good health!
Share: