The (Seemingly) Endless Benefits of Drinking Green Tea Every Day

In this article, you can expect to learn more about the history of green tea, the difference between polyphenols and flavonoids, what in the world catechins are, the powerhouse duo that is L-Theanine and caffeine, and the most important part of green tea, epigallocatechin gallate, or EGCG.

You’re also going to learn what claims people are making about green tea are true, and those that are merely exaggerations. Before we get into any of this, however, let’s take a look at the history of green tea.

A History of (Green) Tea

Green tea was said to be discovered in 2737 BC when Chinese Emperor Shennong was resting on a roadside when a tea leaf from a nearby bush fell into his cup of hot water. It’s fabled that Shennong found the drink favorable, and had members of his convoy prepare it for him henceforth.

Other accounts place the origins of tea during the Shang Dynasty in China between 1500-1046 BC, stating that it was consumed as a beverage for its medicinal properties.

It is unclear what the actual origin of green tea really is, as Shennong is a popular figure of Chinese mythology, though there is no doubt that it is one of the earliest documented drinks in existence. It has played an important role in Asian culture for centuries, if not millennia.

Up until around 200 AD, tea had actually been used more commonly in rice dishes, and instead of brewing it to drink, the Chinese were adding things like ginger, scallions and tangerine peels. It was during this time that tea became more of a status symbol, with rare kinds being brought to leaders and rulers as gifts. Trading in tea started to become a commercial activity.

By the end of the 3rd century, the number one beverage in China was tea. Today, it is second only to water worldwide.

Around the time of the 5th century, tea ceremonies were becoming popular in China. In 600 AD, Lu Yu wrote the book Cha Jing, or Tea Classic. The book detailed current and traditional Chinese tea culture and proper serving methods.

It was also around this time that the Tang Dynasty saw tea trees planted all over the country, which resulted in traveling monks returning with seeds to their home countries, expanding the cultivation of the crop to other countries.

Up until the 8th century, green tea drinkers hadn’t been treating their tea leaves before steeping. This was around the time that steaming tea leaves was found to halt the oxidation process, helping the leaves retain their natural green color.

By now, the Chinese have already begun trading tea to Tibet, the Arabs, the Turks and along the silk road to India.

Around 1300 AD, machine-made tea was being produced, though commoners still mostly used loose leaf in their daily cups.

In the 16th century, tea, the most stereotypically British drink, first made it to European soil by way of Holland before taking another 100 years to actually reach England.

The next innovation came later in the 18th century when Japanese tea masters introduced mechanical methods for “fixing the green” which simply made the steaming, and by this time, the baking and roasting of the leaves more streamlined. For the most part nowadays, green tea is steamed or pan-fried to fix the color.

Steaming the leaves actually became necessary to retain freshness when shipping tea long distances to Europe. The darker color of the leaves became known as black tea, which is why geographically, the Chinese love green tea and Europeans prefer black tea.

Interestingly enough, the sale of tea in England and by extension, the colonies, was taxed so heavily and was so expensive that it gave birth to large-scale smuggling operations. With smugglers selling tea for less than half of the ‘official channels’, 70% of tea consumed in England was contraband as well as close to 90% of that which was consumed in the colonies.

At one point, 35% of the currency flowing through the Bank of England was tea trade related.

During the Qing Dynasty (1636 – 1911), many varieties of tea were both popular and available, such as Yellow, Oolong, Green, White, Dark, Black and Flower Tea. The crazy thing is, they all came from the exact same plant native to China, Camellia sinensis.

A Look at the Structure of Green Tea

Now that we’ve gotten through the history of tea, we’re going to delve into the make-up of green tea to gain a better understanding of what makes it so special.


While it is true that green tea does not contain a significant amount of caffeine, it doesn’t change the fact that caffeine is the most common stimulant in the world. Caffeine has been shown to stimulate the central nervous system in ways that make us more alert and increase our reaction time.

With less caffeine than a cup of coffee, a mere 20-60 mg compared to the 100-300 mg average of coffee, green tea isn’t exactly the go-to beverage when we’re trying to get our morning routine started. Still, if you’re looking to stay well-under the 400 mg recommendation for daily caffeine intake, or are sensitive to the high amounts of caffeine in coffee or soda, green tea might be the better option.

It is believed that caffeine blocks a neurotransmitter called adenosine. Adenosine is a chemical in the body which is believed to contribute to drowsiness as adenosine levels rise throughout the day. Studies have shown that caffeine blocks certain synapses in the brain from receiving adenosine, which prevents the buildup of the ‘sleep pressure’ that adenosine contributes to.

While coffee may be a better bet for keeping you up during the long hours or helping you get out of bed in the morning, the real magic of green tea comes from a combination of caffeine with an important amino acid…


L-theanine is an amino acid found in green tea. L-theanine has been shown to reduce stress and lower heart rates by inhibiting neuron excitation in the brain, and is suggested to improve cognition and mood in humans.

When combined with the low levels of caffeine in green tea, however, studies have seen an increase in the generation of Alpha waves in brain activity. L-Theanine is not present in coffee, but in green tea it acts to stunt the effects of caffeine, resulting in improved brain function in favor of pure caffeine side-effects.

Theanine also affects the secretions of serotonin, epinephrine, norepinephrine, and GABA, which all lead to a relaxed and calmer state of mind, which could lend itself to the argument that green tea helps combat depression and anxiety.


Polyphenols are a class of chemical compounds found in plants. There are over 8,000 known polyphenolic compounds, most of which have strong antioxidant capabilities, and go so far as to neutralize free radicals, reduce inflammation and slow tumor cell growth.

Examples of polyphenols in other foods would be capsaicin in paprika, cinnamic acid in cinnamon, resveratrol in red wine and curcumin in turmeric.

Polyphenols help lower cholesterol, lower blood pressure, improve artery function, prevent platelet clumping, improve arterial flexibility and improve life expectancy.

Polyphenols are the main driver of the antioxidant content of green tea, and polyphenols themselves are separated into four distinct groups:

Stilbenes, Lignans, Phenolic Acids, and Flavonoids, with flavonoids being the most prominent type of polyphenol found in green tea leaves.


Flavonoids are a type of phytonutrient which is mostly responsible for the vivid colors seen in fruits and vegetables. Flavonoids have both strong antioxidant and anti-inflammatory properties themselves, and can be further divided into six subclasses:

Anthocyanidins, Flavan-3-ols (Flavanols), Flavones, Flavanones, Isoflavones, and Flavonols, which are distinctly different from Flavanols.

The main sub-group we’ll focus on is the Flavanols, and while this group is diverse and can be broken down into things like theaflavins and thearubigins found in black tea, we’re only interested in the monomer class, better known as Catechins.


A catechin is a type of flavonol, and there are six types of catechins present in green tea:

C, EC, GC, ECG, EGC, and most importantly, EGCG, or epigallocatechin gallate.

EGCG is arguably the most important catechin in green tea, and is the focus of nearly every major study which observes the health benefits of green tea. If you read a tea label and it claims that the polyphenol content is about 300mg, all you really need to know is that’s the antioxidant content of your tea, and those polyphenols are mostly made up of catechins.

The average polyphenol content of green tea is about 30% of the dry weight of the tea. 30% of a gram of dry tea gives us our 300mg polyphenol content.

It’s also important to note that green tea has a higher catechin content than Black Tea because catechins are unoxidized, and when black tea is made, catechins oxidize to form thearubigins and theaflavins.

Theaflavins are powerful antioxidants, just like catechins, but where green tea contains around 30% catechins, black tea contains a mere 4% theaflavin content. Green tea has a much higher quantity of antioxidants, making it the more beneficial option.


EGCG in green tea is really what’s mostly responsible for any of the perceived and documented benefits that green tea claims to offer. Green tea has been touted as a preventative measure for many such ailments as diabetes, atherosclerosis, cardiovascular disease, cancer, diabetes, halitosis, depression, IBS, Parkinson’s, Alzheimer’s, HPV, the common cold, and Athlete’s Foot.

It has also been said that drinking green tea boosts metabolism, helping with weight loss and lowering bad cholesterol. With this many claims being made about the magical properties of this ancient beverage, we have to ask:

Just how much of it is true?

Green Tea and Health

In order to get to the bottom of this, we’re going to go through some research we’ve done on the topic to gain a better understanding.

Cardiovascular Disease, Blood Pressure and Cholesterol

In trials targeted towards lowering total cholesterol, LDL cholesterol, and blood pressure, green tea produced statistically significant results.

It was also found that in laboratory mice, the catechins in green tea, especially EGCG, were shown to prevent the development of atherosclerosis, and actually reduced the progression of atherosclerotic plaque formation in the arteries.

In a study where obese, hypertensive patients were given green tea extract supplements for a period of 3 months, researchers found that daily supplementation “favorably influences blood pressure, insulin resistance, inflammation and oxidative stress.” It was also concluded that supplementation resulted in a decrease in LDL cholesterol and an increase in HDL cholesterol.

Between these three studies and countless others, we can draw the conclusion that since EGCG in green tea and green tea extract helps increase blood flow, lower unhealthy cholesterol, slows the progression of plaque buildup in the arteries AND acts as an anti-inflammatory, green tea is beneficial to heart health and is a sound long-term preventative measure to take against cardiovascular disease.

Weight Loss

In a meta-analysis of fifteen studies including 1243 patients, researchers found that there was a statistically significant reduction in BMI, body weight, and waist circumference when participants ingested green tea catechins in combination with caffeine.

Oddly, the same results were not found when only catechins were administered. Once caffeine was introduced, which is the same combination of catechins and caffeine you’d be getting from simply drinking the tea, results were deemed significant.


Now, we shouldn’t confuse this with a miracle cure for weight loss. While it’s true that green tea appears to accelerate the metabolism and encourage weight loss, it is no substitute for a healthy diet and exercise, though it could be a beneficial addition to an existing routine to help burn even more fat.

Caffeine also seems to be an important factor in the ability of EGCG to help with weight loss so instead of banking on green tea supplements if weight loss is your goal, try incorporating a cup or two (or more) of green tea into your routine instead.


When looking at an issue such as depression, and especially, the role that green tea could play in reducing it, we have to rely on long-term geographic studies that can be skewed by an unknowable amount of factors.

Still, there have been multiple studies confirming a correlation between high rates of green tea consumption and lower prevalence of cognitive impairment.

A meta-analysis of 12 studies spanning from 2000-2016 revealed a statistically significant relation between tea consumption and depression symptoms among 629,910 total participants. Researchers found the risk of depression could be upwards of 35% lower among those who consumed green tea, and concluded that daily intake was a recommended preventative measure for combating depression.


There have been many studies done on the link between cancer cell growth and green tea consumption, with the majority being limited because they are geographic studies with moderate room for error.

Some studies have shown that in early stage breast cancer, green tea consumption may actually help prevent recurrence with an intake of three or more cups daily.

While another meta-analysis has come to a similar conclusion about the link between green tea and liver cancer, the National Cancer Institute claims their meta-analyses found inconclusive results, though a study is mentioned wherein cancer cell growth in vitro was stunted by the introduction of green tea catechins.

Whatever the case may be, there’s enough evidence to say that the catechins in green tea may very well have cancer-fighting properties, which means more studies must be conducted in the coming years in an attempt to get to the bottom of the issue.


In some studies, no evidence has been found to support the claim that supplementing your diet with green tea catechins helps slow, reverse or treat the symptoms of Type II Diabetes. In others, it has been found that catechins in green tea played a role in reducing waist size and managing obesity in diabetes patients.

Yet another study showed that green tea extract did not improve insulin resistance in diabetics, though it did show a correlation between green tea extract supplements and a decrease in waist circumference.

Oddly enough, one study did show that among those who regularly ingested caffeine via green tea and coffee saw a reduced risk for developing type II diabetes. This correlation suggests that the daily intake of green tea, or even coffee, could actually help lower one’s chances of developing diabetes, but does not help those who already have it.

Periodontal Health

Catechins from green tea have been shown to have an antibacterial effect on periodontopathic bacteria and even inhibited destruction of periodontal tissue in vitro. In a more creative study, researchers determined that a gel made from green tea catechins helped reduce gingival inflammation and bleeding.

How does this translate to drinking green tea, though? According to one study, a cup of green tea daily was actually associated with a higher risk of periodontal disease in Korean adults. This study did present the problem of being geography-based and therefore is ultimately inconclusive and ineffective at saying with certainty that drinking green tea is bad for your gums.

While drinking green tea may not necessarily be beneficial to gum health, another study not only corroborated the use of green tea gel to treat gum inflammation and bleeding, but found it was even more effective than a fluoride-based gel.

Halitosis, or bad breath, can also apparently be treated by green tea consumption. Research suggests that the powerful antioxidant effects of green tea help to reduce and combat bacteria in the oral cavity which, in turn, reduces oral afflictions. Further research is necessary to determine whether or not green tea could reduce chances of oral cancer in smokers.

Alzheimer’s and Parkinson’s Disease

In pre-clinical trials, EGCG has been reported to show promising results in treating the symptoms of Alzheimer’s. In vitro and in vivo, EGCG has been observed to exhibit anti-neuroinflammatory properties and inhibits the accumulation of amyloid peptides: the main component of plaques found in the brains of Alzheimer’s patients.

Another study found that patients taking green tea supplements showed improvement in cognitive function after just two months.

While using green tea extract to treat Alzheimer’s and Parkinson’s may not be the most effective option, there’s a good amount of evidence suggesting that the neuroprotective properties of the catechins in green tea could help prevent neurodegenerative diseases.


A meta-analysis of fourteen studies spanning 513,804 participants revealed that drinking three or more cups of green tea daily resulted in a 13% decrease in the risk of stroke.

It was also found that in test rats given green tea supplements after induced strokes, the supplements played a neuroprotective role and may even have a beneficial effect on post-stroke cognitive function.


In a study of 51 patients with HPV infected cervical lesions, patients were divided into four treatment groups and compared with an untreated control group.

The groups were treated with a green tea derived ointment, EGCG capsules or a combination of the two. A 69% response rate was achieved in comparison to the 10% control group response rate and revealed green tea extracts to be a potential therapy regimen for those affected by HPV.


Surprisingly, the antioxidant and antiviral properties of EGCG in green tea can go so far as to inhibit the infectivity of both influenzas A and B.

In a lab study of cells in vitro, an electron microscope revealed that EGCG binds to the virus and prevents it from being absorbed into cells. Another study found that among participants taking green tea extract capsules, there were 32.1% fewer subjects with symptoms, 22.9% fewer illnesses and 35.6% fewer symptom days than those in the placebo group.

While these studies involved EGCG capsules and did not have participants simply drink green tea daily to note the effects, these conclusions lend themselves to the idea that drinking green tea high in catechins daily could keep influenza and its symptoms at bay.

Athlete’s Foot

As far as we could find, there have been no clinical trials on the use of green tea to treat athlete’s foot, but that doesn’t mean we’re ruling it out as a possibility.

Green tea ointments have been used to treat dry, irritated and itchy skin for some time with soothing results, so while a green tea salve may not get rid of Athlete’s foot, it does stand a good chance at reducing the pain and inflammation it brings with it.

Basically, It’s Good For You

While some studies on the more far-fetched claims of green tea have been inconclusive, there are no doubts that the anti-inflammatory, antibacterial, antiviral, anti-carcinogenic, and antioxidant properties of green tea have numerous and far-reaching health benefits.

Most of the studies that look at the consumption of green tea in its basic form, that is, not as an extract, capsule or ointment of some sort, recommend 3-5 cups a day for maximum benefits, though it is important to note that all of that caffeine does add up.

Like we mentioned earlier though, the caffeine comes with L-theanine in tow to help mellow out the jitters, so it may not matter all that much in the end.

What’s the Word on Matcha?

Matcha is a form of green tea that is grown using much more specialized methods. During the last few weeks of growth, an ordinary tea bush is covered and spends the rest of its growth cycle in the shade. When the bush is ready for harvest, women who know exactly what to look for will pick only the newest and youngest leaves from the tea bush.

These leaves are then ground into a very fine powder using a stone mill (never machined) before being sold as matcha. Ceremonial grade is the ideal form for making tea and sprinkling on top of other foods for more raw consumption. Culinary grade matcha is perfect for use in baking and other recipes, and is broken down into 5 more distinct grades.

There’s a figure floating around the internet stating that matcha contains 137 times the catechin content of green tea, but this number comes from a very limited study that only compares one type of matcha powder to one type of green tea sold by Starbucks.

While there’s no arguing that matcha is packed with more beneficial catechins than green tea, if it truly contained 137 times more catechins, it’d likely be toxic to humans. There are other figures floating around that claim one cup of matcha tea to be as nutrient-dense as anywhere from 3 to 10 cups of green tea, but we couldn’t find any research to back this up.

Matcha is a great addition to smoothies and baked goods, and has plenty of benefits to offer over green tea, and should really be considered the superfood version of green tea.

It has all of the same amazing benefits as green tea just packed tighter into a brilliant and vibrant green powder. Since you’re consuming the whole leaf instead of just water poured over it, you’re getting all of the phytonutrients and antioxidants that leaf has to offer.

Matcha is, however, considerably more expensive than green tea. It’s much cheaper to drink a few cups of green tea a day than a cup of matcha tea, though you absolutely could if you so choose.

You could also make a simple cup of matcha tea, though be warned, it tastes much stronger than regular green tea and some may find it to be on the offensive side. If you’re not used to the taste of spirulina or wheat grass, you may find it better to stick to green tea.

It is also worth noting that matcha has a higher caffeine content as well, though thanks to the proportional increase in L-theanine content, we still avoid the caffeine jitters usually seen in coffee consumption.

Just as a final tip, we would like to also point out that the matcha powder Starbucks uses is actually cut with sugar and is, therefore, less effective. Skip the line (and steep price tag) and buy in bulk or grab a bag at the local supermarket for the best results.

In Conclusion

All-in-all, here’s what we’ve learned about green tea:

    • It is a powerful antioxidant and anti-inflammatory
    • It has anti-carcinogenic, cancer-fighting properties
    • It has antiviral and antibacterial, disease and virus fighting properties
    • It helps prevent heart disease and improves cognitive function in stroke victims
    • It can be used to treat skin conditions and promotes healthy skin
    • It can help prevent Type II Diabetes
    • The catechins in green tea combine with the unique compound L-Theanine which results in an alert state that is simultaneously relaxed and not jittery like coffee
    • It can help reduce stress and anxiety
    • It can help prevent bad breath

I can only imagine that reading this list has been a long journey, and if you’re still with us, thank you for taking the time to learn about the health benefits this wonderful plant has to offer. As a treat, here’s a video to show you how to brew the perfect cup of tea:

Happy Sipping!

How to Make the Perfect Frozen Fruit Smoothie (With Fresh or Frozen Fruits)

What better way to start the day than with a delicious frozen fruit smoothie? 

If you’ve never made a smoothie before, or you’re just looking for some guidance, you’ve come to the right place! I’ve been making smoothies with frozen fruits for breakfast for months now, and I know the secret to making them taste great!

Ready to learn how to make a smoothie with frozen fruit? It’s easy, keep reading!

How to Make The Best Frozen Fruit Smoothie

For starters, the most obvious thing you need to start making your fruit smoothies is a really good blender. It’s going to make all of the difference I promise. So invest in yourself and get a blender that will last.

A Good Frozen Fruit Smoothie Blender

I started out with some model of Osterizer or other, but it never really met my standards. If you want to take this seriously, you owe it to yourself to have the right equipment.

Personally, I’ve used the Nutri Ninja Auto iQ (my girlfriend loves this blender and uses it every day without fail!).

It’s the best blender I’ve ever had and it’s ridiculously simple to use. There’s no worrying about pulsing or speed adjustment or anything, you just fill up the cup, lock it in place, and hit the Auto iQ button; the Ninja takes care of the rest.

There are tons of blender options so make sure to do your research first. SharkNinja, Vitamix, and Magic Bullet are a few of the better options here, but as always, shop to your budget.

Pro Tip: Need a blender that works but doesn’t cost a fortune? (Buy a refurbished quality brand blender like this one!). It’s a great deal!

The Best Fruit For Smoothies

Any good smoothie MUST HAVE fruit; we all know this. I like to use a combination of fresh fruit and frozen fruit.

The best fresh fruit I like to add into my smoothies:

  • One banana, to serve as a base and thickener.
  • Half an avocado, to add a creamy texture and those wonderful monounsaturated and polyunsaturated fats.
  • Finally, blackberries, which have TONS of health benefits!

Of course, there are tons of other types of fresh fruit you could use in a smoothie, and these are just the ones that I use on a day-to-day basis. The real star of the show, though, is frozen fruit.

Most grocery stores have Organic (must be organic) frozen fruit on the cheap. I like Cascadian Farms and often find it on sale in the frozen grocery isle.

What Makes Frozen Fruit in Smoothies So Great?

It’s like using ice cubes that are packed with nutrients and vitamins:
Frozen fruit gives you the smoothie chill and texture you’re looking for and only adds flavor, instead of watering your smoothie down like normal ice cubes do!

I use a wide variety of pre-frozen fruits in my smoothies; most commonly, I use frozen blueberries or mixed berries and a blend of frozen mango, papaya, and strawberry chunks.
An especially popular frozen fruit right now is Acai (ah-sai-ee). This South American stone fruit can be found in its natural form, as a powder, or as frozen blocks, and makes a fantastic and healthful addition to any good smoothie.

There are likely many different varieties of frozen fruit at your local supermarket though, so don’t be afraid to try some new things!

How to Freeze Fruit for Your Smoothies

You can even freeze fruit yourself! While the ‘proper’ way to freeze fruit includes washing the fruit, then drying it and placing it in a pan to freeze, then putting it in a bag once it’s frozen, you really don’t need to be that strict about it.

You can freeze overripe bananas (when they’re at peak sweetness and loaded with cancer-fighting goodness), strawberries, blueberries, grapes, and more; the only limit is your imagination!

Frozen Fruit and Water

Now that you’ve got all of your smoothie goodness ready to go, you’ve got to get some lubricant up in that mix.

There are tons of options here, but my go-to has to be OJ, and not any of that pasteurized sugar-water:

I’m talking fresh-squeezed, baby.

If that’s too much (natural) sugar for you, you can substitute with spring or mineral water, flavored or plain coconut water, soy milk, any kind of nut milk, or other fruit juices like pineapple, grape or apple. Again, your imagination is really the only limit here.

Should You Add Vegetables to Your Fruit Smoothies?

I like to add a little extra green in my smoothies for extra nutrients and vitamins. My most common additions are kale and spinach, but I’ve also been known to add beets from time-to-time.

Some people like to add carrots, cucumbers and even cauliflower to their smoothies and if you’re feeling brave, you could even try sweet potato chunks or butternut squash.

Whichever path you take, I highly recommend sneaking some veggies into that smoothie for a much more wholesome and filling drink!

The Finishing Touches…

Now that you’ve got your smoothie all blended up, you can either cut to the chase and gulp that bad-boy down, or take it slow and do yourself a favor.

Add These Superfoods to Your Smoothie For A Nutrient Boost

Chia Seeds…
This superfood has been all the rage lately and for good reason. The health benefits of chia seeds are honestly ridiculous.

I usually add two or three teaspoons to every smoothie I make because they’re very high in protein and fiber.

A few other superfoods I like to add to my smoothies are flax seeds, hemp hearts, coconut chips, pumpkin seeds, granola, and spirulina powder.

I usually like to keep it simple with chia seeds and a complex granola blend with low added sugar, but there is a wide variety of add-ins you can mix into your smoothie for an even healthier treat.

Should You Add Dairy to Your Smoothies?

You might have noticed that nowhere in this article did I mention adding yogurt or milk to your smoothie, which is advice you might have seen elsewhere on the internet.

Considering that 75% of the global population is lactose intolerant, humans are the only mammals on earth to drink milk after infancy, and the dairy industry as a whole is a sick, cruel joke, I do not use any kind of dairy in my smoothies, or life, for that matter.

I promise, you won’t miss it; in fact, you’ll probably notice that it weighs your smoothie down. You can get everything you need out of food without any kind of dairy in your diet and you’ll probably feel better and notice an improvement in your health too!

Skip the dairy and use only live, whole foods in your smoothies and I promise, you will not regret it.

However, If you feel like you must add some dairy to your smoothie, consider adding Kefir, a fermented dairy product that is loaded with good probiotics for your gut.

Get to Work!

Now that you’ve got a better understanding of what makes a smoothie tick, you owe it to yourself to get out there and find what you like the most.

All you need is:
• A good blender
• Fresh fruit
• Frozen fruit
• Veggies
• Liquid
• Add-ins

There are so many different combinations of smoothies waiting to be slurped, and that glass of sunlight isn’t going to make itself!

If you have any questions or you’d like to further discuss something with me, don’t be shy! Leave a comment and I’ll get back to you!

Tropical Bliss Pineapple Fruit and Green Smoothie Recipe

This pineapple green smoothie recipe has a nice creamy texture and sweet pineapple flavor – which is what makes it so refreshing. It’s a great way to get the vitamins, minerals and essential gut flora your body needs to thrive! Oh, I almost forgot about the greens – I promise you won’t even know this has spinach! Your taste-buds might think this is a pina colada!

Tropical Pineapple Green Smoothie – Key Health Benefits

  • Pineapple is a super sweet fruit full of vitamin C, making it valuable for strengthening the immune system. It is also a great source of manganese – a nutrient that aids metabolism and sugar regulation while also helping to strengthen bones and connective tissue in your body. Pineapple also has Bromelain, a proteolytic enzyme that helps with pain and inflammation in the body.
  • Spinach is loaded with vitamins and minerals, including vitamin A and C, calcium, magnesium and iron.
  • Avocados contain potassium, which can often be a neglected part of your daily diet. They also give you a lot of fiber. In fact, one avocado can provide nearly half of the daily recommended value! But the best reason to consume avocados daily is due to their healthy fats! Feed and nourish your brain and body with essential fats (yes FAT IS GOOD!).
  • If you decide to swap out the water liquid base for non-dairy milk like almond milk or coconut milk, these are great alternatives to dairy milk as they are rich in natural B vitamins and minerals like phosphorous and magnesium!

Tropical Bliss Pineapple Smoothie Recipe

Make sure you have a good blender and this recipe should only take a few minutes of your time to make! Note, you can also turn this into a pineapple coconut smoothie or strawberry pineapple smoothie simply by swapping out the liquid base and frozen fruit in the ingredients below!

Prep Time 1 minute
Cook Time 1 minute
Total Time 2 minutes
Servings 2 servings
Calories 250 kcal


  • ¾ cup water (you can also substitute your favorite non-dairy milk like almond milk, oat milk or coconut milk and I’ve used coconut water too which makes a tasty coconut smoothie!).
  • 2 1/2 cups frozen organic pineapple chunks (look for the bags on sale at your local grocery). If you choose to add fresh pineapple, reduce to 2 cups and add 1/2 cups ice cubes.
  • 1 medium ripe avocado halved and pitted
  • 2 cups spinach (or your favorite green like boston lettuce or even kale)
  • Optional – if you want to add protein powder to this, you can certainly do so. This is my favorite plant protein powder.


  1. Place all prepared ingredients into the blender in the order listed. Doing this helps keep the consistency smooth and keeps your blender happy.
  2. Blend ingredients until smooth, or until your desired consistency.
  3. Enjoy!

If you enjoyed this recipe please share it with your friends!

10+ Gut Healing AIP Smoothie Recipes (Paleo, Vegan and Gluten-Free)

Often, many people don’t even realize they have a leaky gut which usually results from an autoimmune disease. To help restore the gut and body, you must pay close attention to your diet.

One of my favorite ways to help restore the gut and soothe inflammation is to eat foods that are anti-inflammatory and rich in essential gut-friendly nutrients and probiotics like you’ll find in these AIP smoothie recipes.

All you need is a good blender to start benefiting from nature’s amazing healing foods.

It doesn’t matter if you are on a paleo diet, vegan gluten-free diet, or somewhere in between, we’ve created a list of delicious gut healing smoothie recipes that you can easily modify for your own personal dietary preferences.

After reading this, you’ll be on the path to reducing inflammation and healing your gut, one sip at a time!

Coconut Mango Spinach Smoothie

If you were recently diagnosed with an autoimmune disease and are following the autoimmune protocol, or if you are just beginning to add green smoothie recipes into your diet, it can be hard to adjust to the flavor of recipes containing leafy green vegetables. This kid-friendly Coconut Mango Spinach Smoothie uses foods that will promote good digestion and won’t trigger any “flare-ups” when you drink it. You can also add your favorite plant protein powders to this recipe like hemp protein, to boost the amino acid profile.

Peppermint Smoothie

This five-ingredient Peppermint Smoothie recipe contains vitamins and minerals that promote a stronger immune system by providing essential gut flora. This works for paleo diets and vegan gluten-free diets – you can choose how you want to customize this to meet your dietary needs.

Kefir Gut Healing Smoothie

Fermented foods are great for an AIP diet since they are loaded with probiotics. This coconut water, Kefir Gut Healing Smoothie recipe contains lots of Vitamin B12, magnesium, and other important nutrients. Kefir contains a number of good probiotics, making it a prime option for a smoothie. Get ready to feel lessened symptoms from your leaky gut!

Healing Pineapple Smoothie

Herbs, spices, fruits, and vegetables are all packed into this Healing Pineapple Smoothie. With natural anti-inflammatory ingredients (such as turmeric), it’s the perfect smoothie to drink when you want to begin healing from the inside out.

Gut Healing Smoothie

Kale and spinach are two leafy greens that help with the healing process for your body. This Gut Healing Smoothie contains superfoods and beneficial ingredients full of fiber in order to help combat your leaky gut and symptoms resulting from your autoimmune disorder. The interesting mix of ingredients makes for a unique and original flavor. You can also add collagen protein (gelatin) or whey protein (for non-vegans) to boost the amino acid profile. If you are vegan, try a plant-based protein powder.

Healing Turmeric Smoothie

Don’t like the taste of most green smoothie recipes? Try this Healing Turmeric Smoothie recipe with fruits and vegetables like carrots, mangos, and papayas. All ingredients have healing properties, and it tastes delicious!

Chocolate Protein Smoothie

Following an Autoimmune Protocol diet does not mean you should miss out on your favorite tasty treats. This Chocolate Protein Smoothie is like a banana smoothie but with a twist: it uses ingredients like avocados (rich in healthy fats), bananas, and non-dairy milk such as coconut milk to create a recipe that tastes like a dessert. Regulate your immune system while you sip on something sweet!

Pumpkin Pie Smoothie

Because dairy is not a health-positive food group, you may think this AIP smoothie recipe will lack creaminess – but this Pumpkin Pie Smoothie shows you that is not the case! By using pumpkin, dairy-free coconut milk and avocado, this recipe maintains a creamy consistency while still working to regulate your hormones, provide healthy fat and support your immune system.

Blackberry Turmeric Smoothie Bowl

Smoothie bowls are a fun twist on smoothies. But you can easily add these ingredients into your favorite blender and enjoy on the go! Turmeric is a strong fighter of inflammation, and blackberries are a powerful fruit full of antioxidants. With these two ingredients and multiple sources of protein, this Blackberry Turmeric Smoothie should work to alleviate symptoms of chronic symptoms while helping restore your gut biology. Feel free to swap out the blackberries for strawberries or blueberries.

Blueberry Mint Smoothie – The Perfect AIP Breakfast

If you have mint tea in the cabinet and are looking to do something different with it, this Blueberry Mint Smoothie is a perfect excuse to use it! Enjoy this for a morning breakfast or even an afternoon snack. The blueberries in this recipe are naturally sweet and rich in antioxidants. The avocados create a creamy texture and provide the essential fats our body craves. If you don’t like blueberries, I am sure you can swap for other berries like strawberries.

Sunrise Smoothie

Lettuce is a great leafy green with ample benefit (I suggest trying boston lettuce). If you don’t like the texture of green smoothies, spice things up with this Sunrise Smoothie recipe. It has the bold and powerful flavor of pineapple; orange; and grapefruit, you will forget you are eating anything green I promise! You can drink this healthy smoothie recipe for breakfast or any other time in the day.

Do any of these recipes sound delicious to you? Have you tried them? Did they help? Let us know which you liked best! By drinking these AIP smoothie recipes rich in vitamins; minerals; antioxidants; and more, we hope you start feeling the benefits all of these smoothies have to offer!


10+ Nutribullet Smoothie Recipes for Inflammation and Joint Pain

But did you know that you can reduce inflammation and joint pain by drinking one of these nutribullet smoothie recipes for inflammation every day?

I don’t like to see anyone in pain especially when nature offers many powerful anti-inflammatory foods and herbs to help eliminate the painful symptoms associated with chronic inflammation.

It is not always apparent what causes inflammation. But one thing is for certain, inflammation can be reduced by following a simple anti-inflammatory diet that only requires drinking one of these simple smoothies every morning for breakfast.

I get it though, some foods are just not satisfying to the taste buds! And because of this fact, you may not be getting enough anti-inflammatory foods in your diet. I am here to solve that.

So I assume you have a blender like a NutriBullet or Nutribullet RX?

And a jar or cup?


Great! Let’s take a look at some great-tasting NutriBullet recipes you can make to reduce inflammation!

Get ready to just blend and enjoy the benefits!

#1 Anti-Inflammatory Breakfast Smoothie

This Anti-Inflammatory Breakfast Smoothie contains blueberries, cherry juice and turmeric – two naturally occurring anti-inflammatories. Plus you get to hide a half of avocado for creamy texture and essential fats! (I promise you won’t taste it). All other ingredients in this smoothie are full of vitamins and antioxidants, which benefit the body while tasting sweet and delicious. Toss in your NutriBullet and enjoy!

#2 Anti-Inflammatory Tropical Turmeric Smoothie

Love fruit smoothies? Pineapple contains a natural anti-inflammatory enzyme called Bromelain, making it an essential ingredient in fight against pain and inflammation. This Anti-Inflammatory Tropical Turmeric Smoothie combines the power of pineapple and turmeric to alleviate joint discomfort caused by inflammation. With these incredible ingredients, you can feel the heal from the inside out!

#3 Anti-Inflammatory Smoothie


Cucumbers and jalapeños are delicious – but they are also great anti-inflammatory foods! This Anti-Inflammatory Smoothie contains cucumber as well as jalapeño, combined with soothing coconut water and coconut milk. This smoothie uses unusual foods to create a naturally sweeten treat that does a world of good!

#4 Anti-Inflammatory Tropical Turmeric Smoothie

What happens when you combine pineapple, coconut oil, turmeric, and aloe vera juice? You get a delicious smoothie that knocks out inflammation. This Anti-Inflammatory Tropical Turmeric Smoothie uses these ingredients (and more) to promote healthy joints and a healthy digestive system. Mix until smooth and sip away!

#5 Super Anti-Inflammatory Pain Reduction Smoothie

Ginger root is an anti-inflammatory agent that carries a wealth of other benefits. This Super Anti-Inflammatory Pain Reduction Smoothie combines the power of ginger, chia seeds (protein, fiber and omega-3), cherries, turmeric, cinnamon, and your choice of greens like spinach to alleviate inflammation in a natural and effective manner. Get ready to feel the difference!

#6 Liquid Sunshine Smoothie for Joints

Pineapple and ginger are packed into this Liquid Sunshine Smoothie for Joints, making it a great option for reducing inflammation. The tropical ingredients make it a naturally sweet and flavorful treat that you will forget is doing great things for your body. Feel your joints get ready to take on the day!

#7 Anti-Inflammatory Green Smoothie

When you are looking to make a smoothie with spinach, why not make it jam-packed with anti-inflammatory ingredients? This Anti-Inflammatory Green Smoothie uses turmeric, banana, ginger, cinnamon, and almond milk to maximize health benefits. This original recipe works for breakfast, snack, or even dessert!

#8 Green Tea Mango Smoothie

Green tea is known for being rich in antioxidants – so why not mix that with some great anti-inflammatory ingredients? This Green Tea Mango Smoothie uses turmeric and mango to make a health-conscious treat. This also gets your daily dose of leafy greens all packed into a glass!

#9 Anti-Inflammatory Power Green Smoothie

This Anti-Inflammatory Power Green Smoothie uses cinnamon, ginger, and turmeric to alleviate inflammation the natural way. This recipe is rich with tropical flavor, making it a sweet treat to enjoy at any time of day. Keep your joints happy while spoiling your taste buds!

#10 Savvy Anti-Inflammatory Green Smoothie


Add basil to the list of beneficial ingredients for alleviating inflammation. Combine basil with ginger, pineapple, turmeric, cucumber, fruit, and delicious greens and you have a powerful smoothie. This Savvy Anti-Inflammatory Green Smoothie knocks inflammation out with a dense list of nutrient-rich ingredients.

#11 Berry Beet Blast Smoothie

This is a delicious fruit smoothie recipe, but with a twist! Berries, like blueberries and strawberries provide essential vitamins and nutrients like vitamin C and are loaded with antioxidants. But when you think about joint pain, your first thought for relief may not be berries and beets – but think again! Beets contain anti-inflammatory molecules and are also heart-healthy to help protect against heart disease. This Berry Beet Blast Smoothie combines the power of beets, turmeric, and ginger – as well as delicious fruit!

We hope you put your nutribullet blender to good work after finding these tasty smoothie recipes. If you try any of these recipes, we’ve love to hear your feedback and if it helped reduce your pain and inflammation? By sipping these NutriBullet recipes for inflammation, you will hopefully begin feeling the benefits reaping the rewards that nature has to offer!

5 Green Smoothie Energy Recipes That Will Skyrocket Your Energy Levels

Trying to get your energy boost from something other than caffeine? Luckily there are other options out there, like green smoothie energy recipes! Let your fruits and veggies wake you up in a more natural way. Your body will thank you!

1. Energy Boosting (Better Than Coffee!) Smoothie

Don’t believe your morning cup of coffee isn’t a necessity? Let this Energy Boosting Smoothie surprise you! With lots of delicious greens and a variety of ingredients, this smoothie kicks you right into gear. 

2. Kale Energy Boost Smoothie

Avocado and kale are powerfully nutritious foods, so why not let them boost your energy levels? This Kale Energy Boost Smoothie utilizes both ingredients, plus a few other tasty ingredients to sweeten things up. 

3. Tropical Energy Smoothie

If you enjoy tropical tastes in the morning, don’t settle for plain old juice! This Topical Energy Smoothie uses papaya, pineapple, and your favorite greens to get you revved up and ready to rock. 

4. Morning Energy Boost Smoothie

Crunched on time? How about a three ingredient recipe? The only ingredients needed for this Morning Energy Boost Smoothie are banana, cucumber, and baby spinach. Blend it up and you have breakfast on the go. 

5. Spinach and Celery Energy Smoothie

This Spinach and Celery Energy Smoothie only requires 4 ingredients: celery, spinach, pineapple, and coconut milk. These simple ingredients can have you more alert and ready to face the day. 


Which smoothie are you going to try? If you have any comments or suggestions, please let us know! We want to help you to find the perfect match for your taste buds.


10 Spinach Green Smoothie Recipes You NEED to Try!

Spinach is a powerful vegetable with lots of nutritional value packed in. To make it easy to benefit from spinach each day, we have 10 delicious spinach green smoothie recipes for you to try! 

1. Green Pina Colada Smoothie

If you want the taste of relaxation combined with nutritional value, this Green Pina Colada Smoothie recipe is perfect for you!  All you need is 5 minutes to make this, and it’s great for any time of day.

2. Pineapple Spinach Green Smoothie

 This Pineapple Spinach Green Smoothie recipe takes just two minutes to make, and includes ingredients you likely have in your refrigerator already. Great for a grab and go breakfast!

3. Green Monster Smoothie (with Chia Seeds!)

Looking for something nutrient-rich and filling? This Green Monster Smoothie recipe has it all! Perfect for the morning or for a midday snack to keep you feeling full and ready to take on the day. 

4. Strawberry Spinach Green Smoothie

Grab your blender and get ready for a flavor party! This Strawberry Spinach Green Smoothie recipe combines oranges, bananas, strawberries, and spinach for a refreshing smoothie that is great any time of day. Sip it at breakfast or while you are laying in the sun. 

5. Tropical Green Smoothie

It may seem hard to believe a green smoothie can taste like a sweet treat, but this Tropical Green Smoothie recipe will show you just how possible it is! With mango, pineapple, strawberry and more, this is one flavor-packed smoothie full of vitamins and nutritional value. 

6. Pineapple Paradise Spinach Smoothie

 Tropical fruit flavor isn’t reserved just for juice. This Pineapple Paradise Spinach Smoothie recipe gives you that tropical taste while also providing you with a wealth of nutrients. Just toss the ingredients in the blender and you are ready to go!

7. Chocolate Mint Spinach Smoothie

Mint is one of the most refreshing tastes, but we seldom have mint leaves in our diet. This Chocolate Mint Spinach Smoothie recipe lets you feel as though you are just drinking a sweet treat – but it is full of benefits for you! Talk about a great alternative to fattening dessert options. 

8. Wild Blueberry Banana Spinach Power Smoothie

Love berries? This Wild Blueberry Banana Spinach Power Smoothie recipe incorporates all of your favorite berry flavors with banana, spinach, and even chia seeds! This smoothie is full of fiber and naturally sweet. 

9. Pink Grapefruit Green Smoothie

The taste of a juicy grapefruit is a great start for the morning. This Pink Grapefruit Green Smoothie recipe combines pineapple, grapefruit, spinach, and avocado for a nutritious breakfast. This is a smoothie you could easily eat every day!

10. Kid-Friendly Green Smoothie

It can be difficult to get kids to eat their vegetables. Luckily, with this Toddler-Friendly Green Smoothie recipe, it has never been easier to make veggies taste good! All you need for this is four ingredients.


Hopefully you found a spinach smoothie recipe here that suits your needs! If you have any suggestions, let us know. Feel free to ask any questions or let us know what you liked best! 

7 Best Paleo Green Smoothie Recipes (And How to Make Them!)

If you are following the paleo diet, you are going to love the benefits of these delicious paleo green smoothies – we’ve hand selected the most satisfying recipes you have to try – even if you don’t eat a paleo diet, these green smoothie recipes are easy to make and full of yummy fruits and vegetables to help you feel more energized and cleanse your body!

1. 3 Ingredient Green Smoothie

Sometimes simplicity is key – and this 3 ingredient smoothie proves it.  All you have to do is toss everything in the blender and mix it up. This 3 Ingredient Green Smoothie recipe could not be easier!

2. Fruit-Free Green Smoothie

Many green smoothies use bananas and other fruit, which can be frustrating if you are not a big banana fan or if you aren’t looking for something quite that sweet. This Fruit-Free Green Smoothie recipe is full of nutritional value and has low sugar content!

3. Kale Avocado Banana Green Smoothie

Kale and avocados are a couple of the most beneficial ingredients – so why not pack them into a smoothie? This Kale Avocado Banana Green Smoothie is creamy, flavorful, and full of nutritious foods. As well, the bright green color totally adds to the experience!

4. Addicting Paleo Green Smoothie

Green smoothies can be difficult to get right from the beginning. You can end up with some unsatisfactory combinations. This Addicting Paleo Green Smoothie recipe is creamy and delicious, making it a perfect place to start for those unfamiliar with making green smoothies!

5. Kiwi Super Green Smoothie

This Kiwi Super Green Smoothie recipe combines kiwis, spinach, chia, ginger, and more for a smoothie that helps your digestive system run smoothly. Great source of vitamin C!

6. Paleo Green Breakfast Smoothie

This Paleo Green Breakfast Smoothie keeps things sweet with strawberries and oranges, but also has kale to keep things green and packed with nutritional value. This recipe takes less than ten minutes, making it a quick to-go option for any morning!

7. Mango Avocado and Spinach Smoothie

Despite being green, the mango flavor really stands out in this Mango Avocado and Spinach Smoothie. This is great as a snack during the day and is even sweet enough to be a dessert. If you are trying to convince a non-believer that green smoothies are delicious, make this recipe!

Let us know how you enjoyed the recipes. Which was your favorite? If you can’t find something that matches what you enjoy, let us help you find something more fitting for you! 




10 Delicious Matcha Green Tea Smoothie Recipes (All Vegan!)

Green tea smoothies are all the rage – they help give you energy and keep you feeling your best…

Green tea alone is loaded with antioxidants, vitamins and minerals. Maybe that’s why the Buddhist monks adore matcha so much?

You’ll feel a quick energy buzz with a kick of natural caffeine. You’ll also find L-theanine and catechins in good quality matcha green tea. Plus you’ll help your immune system and help control your weight.

Here’s 10 of the best green tea smoothie recipes from our favorite blogs!

1. Mango Green Tea Smoothie

Green tea tastes great on its own, but wouldn’t it be great to mix it with something naturally sweet? This Mango Green Tea Smoothie recipe mixes in mangos, bananas, spinach and more for a rich flavor that packs a nutritious punch.

2. Green Tea Frappuccino

If you are looking to rev up your metabolism, matcha green tea powder is the way to go. This Green Tea Frappuccino recipe is a great option when trying to burn fat and keep energy levels high. The recipe uses pure maple syrup to sweeten up the Frappuccino naturally.

3. Pineapple Green Tea Smoothie

This Pineapple Green Tea Smoothie recipe gives you a delightful tropical taste in the morning – making for a great breakfast. The fiber content, vitamins, and antioxidants in this smoothie keep your belly full and your body happy. Just mix up the ingredients and you’re ready to go!

4. Blueberry Matcha Smoothie

While you may never have thought about putting cashews in your smoothie, you will wonder why after making this Blueberry Matcha Smoothie recipe. With avocado, spinach, sunflower seeds and more, this recipe is jam-packed with protein.

5. Super Green Tea Antioxidant Smoothie

What has 14 grams of protein and 171% of your daily Vitamin C? This Super Green Tea Antioxidant Smoothie! This recipe combines fruits and vegetables, helping you with your vitamin and protein intake for the day. Great option for breakfast – gets your day started the right way!

6. Green Grapefruit Smoothie

For the taste of citrus in the morning, this Green Grapefruit Smoothie is the way to go! With grapefruit and lime, you are sure to get that tangy delicious treat you love – with tons of additional benefits when compared to fruit juice alone. Simply blend and sip!

7. Creamy Banana Matcha Smoothie

For a creamy vegan treat, this Creamy Banana Matcha Smoothie recipe is perfect. There are just five ingredients: banana, non-dairy milk, matcha, maple syrup, and ice! It doesn’t get any easier than this.

8. Green Tea and Kiwi Smoothie

This Green Tea and Kiwi Smoothie recipe boasts about its ability to help smooth your skin. With just 5 ingredients, you can make this recipe in 5 minutes. Great for when you are on the go!

9. Green Tea Kiwi-Berry Smoothie

With green tea, kale, kiwi and more, this Green Tea Kiwi-Berry Smoothie gives you a boost of fiber and protein in the morning. All you have to do with this recipe is mix the ingredients and blend. Quick and easy!

10. Lemon, Ginger & Green Tea Smoothie

For a flavor as lively as you will be after drinking your smoothie, this is the ideal choice. Filled with hemp seed, matcha, kale, and more, this Lemon, Ginger & Green Tea Smoothie is sure to get you energized and ready to rock!

Hopefully you found a recipe that satisfies you. Let us know what you liked! If you need any more suggestions, let us know and we can help you find the green tea smoothie recipe that fits you best.

Refreshing Chia Seed, Spinach and Acai Green Smoothie

This is a simple green smoothie recipe with fruit and spinach that you can easily switch out depending on your taste, weight loss and nutritional goals.

This recipe features acai berry powder which is known for its high sources of antioxidants and artery-protective flavanoids. While whole acai berries are be preferred for maximum benefit, it can be quite expensive – especially if you are wanting to use all organic ingredients (which I strongly suggest).

You should always include at least one berry in your standard and simple green smoothie recipe (blueberry, raspberry etc). Also add in one or two greens in your smoothie. You should alternate ingredients as frequently as possible to improve nutrient absorption.

You may want to substitute water for almond milk or oat milk for added taste and additional vitamins and minerals.

Key Health Benefits

  • Spinach is an excellent source of iron and other nutrients.
  • Cucumbers are 95 percent water, keeping the body hydrated while helping the body eliminate toxins.
  • Chia seeds help clean your colon with insoluble and soluble fiber while giving you a daily value of omega 3.
  • Acai powder from berries is loaded with antioxidants to protect cell health.
  • Agave is a very safe natural sweetener. You should only add it though for taste.


  • Handful of spinach
  • 1/2 cup of water (almond milk or oat milk works too)
  • 2 blocks of ice (Or extra frozen fruit.)
  • 1/2 banana
  • two pieces of cucumber
  • 1/2 apple or pair
  • 2 tablespoons of chia seeds
  • 1 teaspoon of acai powder
  • A sqeeze of agave if you need your smoothie sweet

Optional: You can add black berries, blue berries or strawberries for the extra antioxidants and taste if you wish.


  1. Soak your chia seeds in water before adding to smoothie. The seeds will activate and become a gel.
  2. Depending on what blender you have, you may want to blend up the greens with the chia first before adding fruit.
  3. Combine rest of ingredients, blend on high for 30-45 seconds in your blender of choice.
  4. You should add the acai powder and agave towards then end of your blend rotation.

Sip and enjoy!


Kiwi Coconut Hydration Booster

It’s full of electrolytes from coconut water with a delicious taste of kiwi.

This hydrating recipe from Hallie at dailybitesblog features fresh ginger root, kiwi, cucumber, spinach and coconut water.

Coconut water is known for its hydration and electrolytes while kiwi gives you added fiber, antioxidants and a delicious sweet taste.

Cucumber is also 95% water making this a super hydrating smoothie! This is the perfect recipe after a long workout at the gym and ideal for any athlete. But anyone can benefit from it!

Key Health Benefits

Coconut water has more potassium than four bananas combined! It’s low in calories and cholesterol free. It’s an athlete’s best friend.

Kiwi has more vitamin C than your average orange. And science shows kiwi helps to protect your DNA from oxygen related damage in your cells. Some studies suggest that flavonoids and carotenoids may be responsible for kiwi’s amazing antioxidant properties.

Cucumbers re-hydrate your body by containing over 95% water which helps to eliminate toxins and re-energize you for the day. Cucumbers are also highly anti inflammatory.

Ginger aids in digestion alleviating indigestion and problems with flatulence. Ginger is also very anti-inflammatory and is used often to ease soar throats and assist you during a cold or flu. But its many healing uses make this a delicious ingredient to add to any smoothie.


1/2 medium frozen banana
1 medium frozen kiwi (peel and chop it before you freeze it)
1/2 cup coconut water
1 cup spinach
1 (3-inch) chunk of cucumber, peeled or unpeeled
1 (1-inch) chunk of fresh ginger root, peeled

Optional: For added energy, add 2 tbs of organic chia seeds to sustain the hydration.


Blend all ingredients in a blender until smooth. Sip and enjoy immediate hydration!


Kale, Lemon and Mint Detox Smoothie

After a long night out or a week of bad eating, detox your body with this delicious green smoothie.

This recipe uses kale, spinach, lemon, cucumber and chia seeds.

With the added vitamin C from the lemon and oranges, this recipe will boost your immune system and help you recover from a late night out or poor food choices.

For added hydration, use coconut water in place of the purified water. It’s full of electrolytes and has more potassium than bananas!

Key Health Benefits

  • Kale is a good source of antioxidants and phytonutrients.
  • Lemon gives your immune system a boost.
  • Mint helps with your digestion and is anti-inflammatory.
  • Cucumbers are 95 percent water, keeping the body hydrated while helping the body eliminate toxins.

Add the superfood chia seeds to help clean your colon with insoluble and soluble fiber while giving you a daily value of omega 3.


  • 1/2 cup of kale
  • 1/2 spinach
  • 1/2 of lemon
  • 1 apple
  • 1/2 of cucumber
  • 1/2 orange
  • 2 bananas
  • 2 tbs chia seeds
  • 2 mint leafs
  • 2 cups purified water


  1. Soak your chia seeds in water before adding to smoothie. The seeds will activate and become a gel.
  2. Combine ingredients, blend on high for 30-45 seconds in your blender of choice.
  3. Detox and enjoy!


Pumpkin Spice Protein Green Smoothie

This is the perfect green smoothie for Fall! It combines frozen pumpkin puree with sunbutter, spinach, cinnamon and unsweetened almond milk.

To make a thick creamy smoothie like this, you usually need to add a lot of frozen fruit or chia seeds. But Kelli at hungryhobby was able to create this delicious creamy texture using pumpkin puree!

The pumpkin gives added health benefits including cancer prevention, digestive health and a boost to your immune system. One cup of pumpkin puree provides you with 7.1 grams of dietary fiber and is an excellent source of iron!

For the full recipe please visit Kelli at HungryHobby


  • 4 frozen pumpkin ice cubes (freeze pumpkin puree in regular ice cube trays)
  • 1/2 frozen banana
  • 1 cup unsweetened almond milk
  • 1 scoop vanilla protein powder
  • 1 spoonful sunbutter
  • big handful of spinach
  • a bunch of shakes of cinnamon
  • a tiny shake of pumpkin pie spice (probably about 1/8 tsp)
  • 5-6 ice cubes

 For additional benefits, you might consider adding these superfoods:

  • Organic Chia Seeds
  • Hemp Seed Powder

Kiwi, Spinach and Chia Seed Smoothie

This is a delicious green smoothie recipe that uses kiwi and chia seeds for fiber, antioxidants and omega 3’s. Talk about nutritious!

Benefits of Kiwi and Chia

Kiwi is an amazing fruit. A kiwi can help with digestion, boost your immune system, and help prevent blood from clotting.

Chia seeds are high in soluble and insoluble fiber, omega 3 and protein. The added wheat grass powder is very high in chlorophyll and spinach gives you a nice boost of essential vitamins, minerals and phytonutrients.

Top that all off with some delicious almond milk and bananas for a touch of sweetness and you’ve got a delicious superfood packed smoothie for breakfast or lunch!

For this recipe, maca powder is optional. It’s a very strong root that can have a positive impact on mood, energy and overall well being. It is a delicious and healthy alternative to caffeine. Keep in mind, you shouldn’t use more than 1 teaspoon of maca powder.

Ingredients for Green Smoothie Recipe

  • 1 1/2 cups almond milk, cold
  • 1 1/2 cups packed baby spinach leaves
  • 1 banana, cut into chunks and frozen
  • 1 ripe kiwi, peeled, cut into chunks
  • 2 tablespoons chia seeds
  • 2 tablespoons wheat grass powder
  • 1/2 to 1 teaspoon maca powder


  1. Prepare all ingredients above.
  2. Soak your chia seeds in almond milk before adding anything else. This activates the enzymes in the chia and makes them more bio available to your body.
  3. Combine all ingredients in a high speed blender and blend for 30-45 seconds depending on what blender you have.
  4. Pour, serve and ENJOY!