The Green Monster Smoothie

HomeClinics & ProgramsELLICSR KitchenThe Green Monster Smoothie

Skill Level	Easy

Preparation Time	5 minutes	Total Time	5 minutes
Servings	4	Cost Per Serving	$1.25

2 cups	Leafy Greens (Spinach, Swiss Chard, Arugala, etc.)
2	Kiwis, peeled and frozen (any frozen fruit will work well here)
1/2 cup	Frozen Green Grapes
1	Banana (frozen)
8	Fresh Mint Leaves
1 tbsp	Lemon Juice
1/3 cup	Greek Yogurt
1/4 cup	Cashews
2 cups	Oat Milk (or any milk or juice)

For the oat milk, begin by rinsing your oats with cold water. Then place them in a bowl, cover them with water and let them soak for at least 30 minutes, or overnight if possible.
After soaking, drain your oats and place them in a blender with your water and honey (optional). Blend on high for a couple of minutes until most of the oats are pulverized. You can use the blended mixture as is or, for a much smoother milk, strain the mixture through a fine sieve and discard the oats left behind.
Add your cashews and any frozen fruit to the blender. Next, add your remaining ingredients. Blend until smooth, adding more liquid if necessary.
Store your smoothie in a sealed container in the refrigerator for up to 5 days.

PDF link to nutrition facts table for green monster smoothie

Fresh juices can fit into a healthy diet. Aim for 5 servings of whole vegetables and fruit first, and then you can choose to add additional servings as whole foods or fresh juice.
Juicing should not be used as a meal replacement or as your only source of nutrition, because this will put you at risk of nutrient deficiency and loss of lean muscle mass. By consuming only juice, your diet will be low in important nutrients such as protein, fat, omega-3 fatty acids, iron, zinc, calcium and vitamin B12.
Use mostly vegetables when making juice, with a small amount of fruit for sweetness, if you are watching calories or cutting down on sugar.
Try blending fruit or vegetables into a smoothie instead of juicing them as a way to include the fibre (if tolerated). Fibre is needed for a healthy digestive system, to prevent constipation, and to prevent colorectal cancer. Fibre is also essential to help prevent and manage diabetes and heart disease.
Have a food that contains some protein and a bit of healthy fat with your juice to balance out the sugar. A handful of nuts or a cup of Greek yogurt are great choices!