TIPS for Green Smoothies & "MUD" Smoothie Recipe

Day 1 of my 6-week BRIK session finds me with a green smoothie in my hand. Around here we call it a "MUD" Smoothie, since that's what my kids said it looked like I was drinking...

I used to say, "I'm not a smoothie person," but when I took myself out of that box and opened up to the idea of drinking healthy smoothies I found I have liked it. I especially like my "MUD" Smoothie that I have perfected over the past year. I drink it every other morning. Here is the recipe for it, and what I've learned about green smoothies.

"MUD" Smoothie (AKA: Blueberry, Spinach, Chocolate Smoothie)

10 oz. water
1 large handful of spinach
1 cup frozen blueberries
1 frozen banana, broken into chunks
1 scoop chocolate protein powder
1 scoop Green Boost

* Blend water and spinach first for 45 seconds
* Add remaining ingredients and blend another 45 seconds
* Makes 20 oz. 
* 325 calories (275 with 1/2 banana)

NOTES for making HEALTHY SMOOTHIES:
- Use 1-2 cups of dark leafy greens (spinach, kale, etc.). Otherwise you're just making a fruit shake. ;)
- Blend liquid and greens first to make a "juiced" liquid before adding everything else. The greens blend down better this way.
- For weight loss, use water as your liquid. For lower weight, but more calories, use almond or coconut milk. For adding weight, use milk or add yogurt.
- Use low-sugar fruits such as blueberries, blackberries, raspberries and apples.
- To help your spinach last longer, freeze it. I use a 5-lb. bag from Costco and split it into 20 quart-sized zip-lox bags rolled up tight in a tub in the freezer. No blanching. Just stuff a handful in, roll up tight, zip and freeze. No more slimy handfuls of spinach left at the bottom of the bag to throw out.
- Add protein for longer lasting fullness and increased nutrients. A couple scoops of almond butter works for some people. I prefer to use Garden of Life Raw Protein powder from 13 different plants. This video from Chris Beat Cancer is a great evaluation of several leading protein powders. It is what led me to choose Garden of Life.

- Green Zone is my favorite addition to my smoothies that I just found at our local nutrition and supplement store last fall. It is a highly concentrated blend of 50 different super foods, including your probiotics and great things like blue-green-algae. It also has a hint of xylitol (plant based sweetener, low glycemic index) that adds a nice sweetness to the smoothie. I won't have my smoothie without it. I can tell the difference on mornings I don't have it. I feel so good when I'm using it. Good stuff. (Also comes in Berry flavor.)

I feel like I've learned a lot about truly healthy smoothies in this past year, and have perfected my MUD Smoothie so much that I like to have it several times a week. Again: high sugar fruits + milk + no protein or greens = dessert, not healthy smoothie. :)

EDIT: PS - No, you can't taste the spinach. ;)