What’s So Special About Green Smoothies? (With Recipes!)

Anyone else dying of heat!?  It’s been really hot here in Utah.  How about a smoothie to cool you down?  Many of you have probably tried and loved our Chocolate PB and Banana Smoothie!


FR smoothie


But let’s talk greens.  Green smoothies are popular these days. And chances are, if you have visited the Resort you have seen one demonstrated. But that isn’t because there is anything magical about the smoothie. It’s really just a vehicle for leafy greens. And here is why:


1. A green smoothie is a great way to sneak in a vegetable. For picky eaters (adults or children!), it’s easy to disguise leafy greens when combined with sweet fruit.


2. Leafy greens are under-consumed by most individuals and we would all benefit from eating them more often. They are rich sources (and the only food source) of methylated folate. You can get folate from other foods but your body needs to convert it to the active methylated form. It is speculated that up to 70% of the population has a genetic variant that makes that methylation process less effective. The methylation of folate is the first step in a complex process that basically supports the general health of every cell in your body. Yeah, it’s a big deal.


3. Leafy greens contain nitrates, which dilate blood vessels. They also have powerful antioxidants that help to heal the lining of arteries from oxidative damage, making them not only prevention but also treatment for heart related events. These same antioxidants also heal the lining of the digestive tract helping with bowel regularity and overall health. Because 70-80% of your immune system lives in your digestive tract, leafy greens can also boost your immunity.


4. Greens are rich in chlorophyll which is the green pigment found in plants. It helps to carry oxygen in our blood, which boosts energy.


5. Greens are the most nutrient dense food. When you compare the nutritional profile of a food to it’s calorie content, greens top the list. They have minimal calories but are packed with nutrition. Vitamin E, folate, vitamin K, vitamin A, vitamin C, iron…it doesn’t get much better.


The point is you don’t need to drink green smoothies. But it would be wise to eat your greens! Smoothies, juices, salads, cooked, raw…whatever. Just do it!  For those of you interested in trying a green smoothie, here is some inspriation for you.


Flax Green Smoothie – serves 1

1 cup unsweetened vanilla almond milk (use additional water to thin if needed)

1 cup greens (spinach, collard greens, kale, parsley, watercress, arugula, etc)

1 frozen banana (or fresh and use 1 cup ice)


1/3 cup fresh or frozen strawberries 

1/3 cup cup raw rolled or instant oats

1 tbsp peanut butter


Combine all ingredients in blender in order listed. Blend until smooth. Enjoy!



Mint Chip Smoothie – serves 1

1 cup non-dairy milk (add extra water if needed to desired consistency)

1 cup spinach

1 frozen banana (or fresh and use 1 cup ice)


1/2 heaping tbsp maple syrup or honey

2 tbsp shelled hemp seeds (can substitute any nut or seed, hemp seeds make it extra creamy though!)

2 tbsp fresh mint leaves

½ tsp vanilla

1 tbsp dark chocolate chips


Combine all ingredients in blender in order listed. Blend until smooth. If desired, you can add chocolate chips after blending.