Green Smoothies 101



Green Smoothies 101. Where do I start with green smoothies? Well, we met a long time ago back in 2008, I immediately fell in love with the way my body responded to the increased energy and surge of nutrients that this smoothie packs, and ever since then my love of green smoothies has flourished. I remember when I first started drinking these lovelies, I’d have friends and family members look at me like I was a weirdo eating rabbit food (understandably)- I’m glad that green smoothies have hit the mainstream and more of you out there are giving them a try. Besides, now we can all be “weirdos” together right?

Why drink greens?

Basically it’s a smoothie that combines simple ingredients- a liquid (such as filtered water or coconut water), fruits of choice, and dark leafy green vegetables (this should ideally make up about 60-70% of the smoothie). The signature green smoothie of Nutrition Stripped is what I call the Stripped Green Smoothie and you can check out that post for the full recipe. Don’t be intimated with the greens, just have fun and create your own; that’s the beauty of it all! Green smoothies are getting a lot of hype for good reason. Below I share my breakdown of why green smoothies can be an amazing addition to your eats.


Easy to digest! Because the raw/frozen fruits and raw greens have been blended, the cell walls where nutrients are encased, are then “broken”. Blending essentially makes the nutrients more readily available for use by the body. Think of it as being “pre-digested”


Nutrient dense. Packed full of vitamins, minerals, fiber, antioxidants, polyphenols, fiber, water, and oh did I mention fiber?


The new breakfast. Perfect first thing in the morning before your usual breakfast, snack, OR increase the serving to take place of your entire breakfast (up to 32 oz or until you’re satisfied).


Simply and quick. If you’re someone who is always on the go, this is a perfect way to ensure you’re getting a substantial amount of greens into your diet (which are oh so important!).


Veggie-lover. Even if you’re someone who doesn’t enjoy eating green leafy vegetables, this is a perfect way to “sneak” them into your diet. You won’t be able to taste the greens at all with the mixture of fruit and lemon juice- I promise, just give it a go!


Kid-approved. Not to mention, they are very kid friendly. Especially when you have fun with the names of the colors found in smoothies (i.e. the Hulk for a green smoothie, Spider man for a red berry smoothie, or princess for a pink smoothie, etc.). It’s a fantastic way to get nutrient dense foods into their growing bodies.


Versatile. You can always add/remove ingredients to your liking. That’s why green smoothies are so easy to incorporate into your lifestyle. The base recipe where I make additions from is my original Stripped Green Smoothie, from there the possibilities are endless.


Filling. Since the main ingredients of my green smoothie are only fresh/frozen fruit and raw vegetables, it’s loaded with fiber. 1 serving of my Stripped Green Smoothie ~ 10g fiber.


Energizing. The main ingredients used are fruits and vegetables, which are loaded with nutrients, vitamins, and minerals to give you sustaining energy in comparison to stimulating drinks that only last a few hours.


On-the-go. There’s nothing quicker than throwing heaps of veggies and fruits into a blender, blending, and pouring into a mug to go out the door. It’s a super simple breakfast or quick meal/snack idea for a busy day ahead.


Digestion. We mentioned the amazing fiber content in green smoothies, which is both soluble and insoluble. Having a food or meal that contains both types of fiber is fantastic for a healthy, efficient, and regular digestive system.


And of course DELICIOUS!


  • #1 Use a high speed blender! This will make a WORLD of difference between drinking a “salad” and drinking a creamy smoothie, trust me. Vitamix was my first ever high speed blender and it’s fantastic! Another new favorite of mine is the Blendtec, both of these are phenomenal for making smoothies.
    • Both of these blenders are a little pricey, but worth the investment especially if you plan to make more than smoothies. If you’re on a budget I recommend the nutribullet, magic bullet, and the ninja.
  • Beginners: I suggest having a higher ratio of fruit:greens (3:1), and gradually increasing the greens as your palate gets used to the green taste/texture. Ideally having about 70-80% greens and 20-30% fruits.
  • Organic: G0 organic as much as possible, click here to see which foods are best organic (from the EWG). Overall, the goal is to limit the amount of pesticide exposure as much as possible.
    • Another great option is to choose fresh produce from your local farmers markets/CSA’s.
  • Fresh is best: Use fresh raw produce especially with the greens. Fruits are an exception- for example, if berries are not in season and you’re jonesin’ for some, opt for the organic frozen varieties.
  • Use RIPE fruit! That’s right, eat those spotted bananas and mushy pears.
  • Citrus: Always add a citrus component (lemon, meyer lemon, orange, lime, grapefruit, etc.). Lemon is my personal favorite, not only for the taste but for the nutritional benefits.
  • Switch it up: Vary your greens! Some weeks you may use kale, spinach, romaine; maybe the next week you’ll use romaine, celery, and swiss chard, etc. Switch it up!
  • Variety (with greens and fruits) is important for obtaining a wide variety of minerals and nutrients, but also to keep the flavors fun and interesting.
  • Bananas: are great to add for a “binding” effect and creates a thick, creamy texture.
    • If you’re allergic to bananas, try pears, avocados, or mango.
  • Plan ahead: Make large batches. You can store this in the refrigerator for 3-4 days maximum. I suggest using mason jars with an air tight lid. You can purchase mason jars online, hardware stores, or even craft stores.
  • Experiment:Don’t be afraid to try greens that you’ve never heard of before. The sweetness from the fruit will “hide” much of the “green” taste.
  • Chew your smoothie! What? Yes, I said chew your smoothie. Don’t just guzzle down this green goodness, you need to slightly chew or swish it around. This sets up for better digestion by stimulating your salivary glands and digestive enzymes. Remember digestion starts within the mouth!
  • Get fancy now: Add in superfood extras [see the superfood suggestion below and check out my Superfoods 101 post].


  1. Smoothie meal: 3 parts greens + 1 part fruit + 1 citrus + 1 part protein + 1 part healthy fat OR carbohydrate + superfoods + liquid to your desired texture
  2. Smoothie snack: 2 parts greens + 1 part fruit + 1 citrus + 1 part protein OR healthy fat + superfoods + liquid to your desired texture

Liquid } filtered water, coconut water, matcha green tea, homemade nut milks

Greens } the king green kale, spinach, romaine, celery, swiss chard, mustard greens, dandelion greens, cucumber, wheatgrass, herbs such as mint, cilantro, parsley, and basil, and more!

Fruits } bananas, apples, green apples, pears, kiwi, pineapple, peaches, mango, raspberries, strawberries, blueberries, papaya, blood orange, figs, dates, plums, açai, and more!

Carbohydrates } sprouted buckwheat groats, gluten free rolled oats, pumpkin puree, etc.

Healthy fats } avocados, nuts, seeds, hemp seeds, chia seeds, flax seed, flax seed oil, coconut oil, coconut meat, young coconut meat,

Citrus } lemon, lime, grapefruit, Meyer lemon, orange

Protein } plant-based protein powders (I love Sunwarrior and Vega), hemp seeds, spirulina, nuts/seeds (which also contain healthy fats)

Superfood toppings/add-ins } bee pollen, maca powder, lucuma, cacao nibs, spirulina, chlorella, cinnamon, cayenne, baobab, etc. If some of these sound foreign to you, check back at my Superfoods blog post!

IMG_1874 660

In my next post, I’ll go over my absolute favorite green smoothie, the Stripped Green Smoothie, the signature drink of Nutrition Stripped. I hope the recipe will give you a better understanding on how to actually mix all these together to come up with a recipe that’s delicious and also still loaded with green nutrition.

Hopefully you all learned a little today about green smoothies and their power as far as nutrient density, helping digestion, and giving you all natural energy. If you loved this, feel free to bookmark it or save it for later by sharing it with friends! Be sure to use the hashtag #nutritionstripped for all your green smoothie creations, I wanna see them 😉

Have fun with creating your own,

xo McKel

Share your thoughts

  • Rachel

    Can you blog about the health benefits of your add ins like maca powder

  • alison

    wow – I just want to say thanks for this guide (and the associated recipes) – i tried making something inspired by this for breakfast this morning, and it was great – I put water, Kale, banana, apple, frozen blueberries, strawberries, lemon juice, freshly grated nutmeg and cinnamon in it – and it was so delicious that even my three year old loved it!!! then we froze it in ice-pop moulds and ate it for dessert that night.

    I’ve also been inspired by your simple snack plates. sometimes the thing you’re looking for is right in front of you – they’re so simple, but of course, so perfect.

    So thanks heaps for a great website!

  • Luke

    Hi Mckel, I love love LOVE starting the day with a big ol’ glass of green smoothie and it’s good to read about some combinations and options that I wouldn’t have thought of! One question I do have though: what’s your opinion on the oxalic acid content in leafy greens? I know kale is really high in it, so currently the green in my smoothie is coming from spirulina and wheatgrass powder. I’d appreciate hearing what your thoughts are 🙂

    Awesome site – I can’t wait to dig through the treasure trove of information you have on here!

    Merry Christmas, too!

    • Hi Luke!
      Great question, I wouldn’t worry about the oxalate content found in dark leafy greens as much as you’re getting from the nutrients it’s worth adding in the smoothies- this of course is general, some people would need to be a little bit more aware and mindful of the oxalates in their diet, but speaking for a normal healthy person, eat the kale! 😉

      • Luke

        Yay, that’s good to hear! I was sipping one full of kale as I read this and I can tell my body loves it 😀

  • Krystel

    i wish i could buy local organic food, but i live in Quebec Canada and winter here is EXTREM. So all the farmers market are close. But i liked the link saying witch produce we can buy with pesticides and witch one we shoudnt buy.
    and thanks for the nice article 🙂
    Keep doing the good work !
    Do you have an other link with more info on pesticides ?

    • Hi Krystel,
      Excellent question! I would recommend checking out the EWG “dirty dozen”- it’s an updated guide every year on the most heavily sprayed produce (pesticide residue) that would be a great start!

      • Krystel

        Thank’S 🙂

  • Joana

    Dear McKel,
    Thanks so much for this website! It’s really inspiring and I’ve sent the Batch Cooking 101 link to a number of people! I tried the Stripped Green Smoothie and massaged kale salad last week and loved them.

    I have a question about the ratio of fruit:greens you talk about. Can I simply weigh the ingredients as I go along to get the ratio right?

    Thanks very much!

    • Hi Joana,
      Thank you so much for your kind words! I’m glad batch cooking has been beneficial for you! The ratio can be made by measuring out the ingredients, weighing it or good ole’ fashion eye-balling. You can also take into consideration the calorie/sugar content ratio. Fruit is a smaller serving than most greens and contains a lot more sugar and calories than greens as well- pay attention to the ratios with this as well 🙂

      • Joana

        Thanks for your reply!

  • Shannon L

    Hi there i was wondering since i have ibs and cant have nuts and seeds all the time if soy would work as a protein such as tofu and the fact i cant afford protein powders right now? thanks!

  • Shannon L

    Hi there i was wondering if you can use tofu as a protein instead of a protein powder, I can’t afford a vegan protein powder and tofu is much cheaper and more available for me to get.

  • Hina


    I have just started making green smoothies and am still learning the ropes. They always come out too bitter. Any idea what I can throw in there to cancel out the bitterness?


  • Nicola

    I’ve just found your site and I LOVE it. I have a question about green smoothies, though. I usually buy my greens in the produce section and freeze them when I get home for smoothies; in fact, part of the reason I put greens in my smoothies is that my fridge has no humidity control and they go bad very quickly in the fridge, so I rarely have them in things like salads (rocket/arugula is the exception; I can actualy eat a bag of it before it gets slimy). Here you say that we should be eating fresh, raw greens in smoothies. I’m just wondering what the advantage is? I always thought frozen was good as it retains nutrients.

    • Thank you so much Nicola! Frozen is a great alternative to fresh produce, but using raw greens and raw fruit is ideal for smoothie because the taste and texture is much fresher, and when raw the produce is at it’s peak with nutrition quality. If you only have frozen fruit, that’s great to use, but I would try to use raw greens and veg for the green smoothies!

  • Katie

    What’s the difference between the coconut milk “beverage” made by companies like So Delicious and the thicker coconut milk that usually comes in a can? And which should I be using in my daily green smoothies?

    • Great questions Katie: I love using coconut milk from a can- organic brands that have less ingredients compared to refrigerated coconut milks. Canned coconut milk is often higher fat and is great for using in cooking or smoothies, but if you only have the boxed kind available that’s better than none at all, just watch the ingredient list and check back to my Guide to Nut Milks post for what to look for:

      • Katie

        Great. Thanks for the info! And by the way, I drink your green smoothies every morning! I love them!

  • Sabrina

    Thanks for this helpful guide, I´ve been thinking to start eating green smoothies for a while now but I recently heard that it is not that healthy to eat or drink raw spinach because of the oxalic acid. Is this true?

    • Spinach like many greens do contain oxalic acid, but not in quantities to avoid them! They’re incredibly nutrient dense as well


See what wellness looks like #IRL

follow @nutritionstripped

Looking for something? Let's find it!

Terms & Conditions

Photography, recipe, and content Policy

All content is copyright of Nutrition Stripped and shall not be copied, replicated, or duplicated. Please be courteous, respectful, and refrain from using it as your own. You may share a recipe or image only by contacting, referring, or directly linking back to Nutrition Stripped.

Photography and Recipe Policy 
We’re extremely flattered when asked to publish NS photography on a website or blog. We ask that if you’d like to share a recipe, photography, or content, you must get permission from the team first. Please keep in mind that all written content, photography, recipes, and general writing are copyrighted materials which have been a labor of love in the production of and have worked very hard to produce it.

Nutrition Stripped policy is as follows if you want to do the following:
To promote a recipe or photograph from my site You may post one photo as long as you give a direct link back to the post where you found the photograph/material including in the content a mention of McKel Hill, MS, RD from Nutrition Stripped. You may not republish the recipe itself. To use my photography for promotion other than sharing my original works you must request permission beforehand, a simple email will do. You may not republish my recipe or multiple recipes without direct permission. We occasionally allow other websites to post my recipes; which is decided at my discretion on a case-by-case basis and mostly with those we have an agreement with for example with my blog writing contributions. Please uphold the standards of the U.S. copyright laws for recipes and mycopyright policy.


Nutrition Stripped © 2016

Privacy Policy

Personal identification information
We may collect personal identification information from Users in a variety of ways, including, but not limited to, when Users visit our site, subscribe to the newsletter, and in connection with other activities, services, features or resources we make available on our Site. Users may be asked for, as appropriate, name, email address. Users may, however, visit our Site anonymously. We will collect personal identification information from Users only if they voluntarily submit such information to us. Users can always refuse to supply personally identification information, except that it may prevent them from engaging in certain Site related activities.

Non-personal identification information
We may collect non-personal identification information about Users whenever they interact with our Site. Non-personal identification information may include the browser name, the type of computer and technical information about Users means of connection to our Site, such as the operating system and the Internet service providers utilized and other similar information.

Web browser cookies
Our Site may use “cookies” to enhance User experience. User’s web browser places cookies on their hard drive for record-keeping purposes and sometimes to track information about them. User may choose to set their web browser to refuse cookies, or to alert you when cookies are being sent. If they do so, note that some parts of the Site may not function properly.

How we use collected information
Nutrition Stripped may collect and use Users personal information for the following purposes: To improve customer service, information you provide helps us respond to your customer service requests and support needs more efficiently. To personalize user experience, we may use information in the aggregate to understand how our Users as a group use the services and resources provided on our Site. To improve our Site, we may use feedback you provide to improve our products and services. To run a promotion, contest, survey or other Site feature. To send Users information they agreed to receive about topics we think will be of interest to them. To send periodic emails, we may use the email address to respond to their inquiries, questions, and/or other requests. If User decides to opt-in to our mailing list, they will receive emails that may include company news, updates, related product or service information, etc. If at any time the User would like to unsubscribe from receiving future emails, we include detailed unsubscribe instructions at the bottom of each email.

How we protect your information
We adopt appropriate data collection, storage and processing practices and security measures to protect against unauthorized access, alteration, disclosure or destruction of your personal information, username, password, transaction information and data stored on our Site. Sensitive and private data exchange between the Site and its Users happens over a SSL secured communication channel and is encrypted and protected with digital signatures.

Sharing your personal information
We do not sell, trade, or rent Users personal identification information to others. We may share generic aggregated demographic information not linked to any personal identification information regarding visitors and users with our business partners, trusted affiliates and advertisers for the purposes outlined above. We may use third party service providers to help us operate our business and the Site or administer activities on our behalf, such as sending out newsletters or surveys. We may share your information with these third parties for those limited purposes provided that you have given us your permission.

Changes to this privacy policy
Nutrition Stripped has the discretion to update this privacy policy at any time. When we do, we will revise the updated date at the bottom of this page and send you an email. We encourage Users to frequently check this page for any changes to stay informed about how we are helping to protect the personal information we collect. You acknowledge and agree that it is your responsibility to review this privacy policy periodically and become aware of modifications.

Third party links
Occasionally, at our discretion, we may include or offer third party products or services on our website. These companies may use non-personally identifiable information (e.g. click stream information, browser type, time and date, subject of advertisements clicked or scrolled over) during your visits to this and other Web sites in order to provide advertisements about goods and services likely to be of greater interest to you.  These companies typically use a cookie or third party web beacon to collect this information.  To learn more about this behavioral advertising practice visit the NAI at To opt-out of this type of advertising, you can visit

By using this Site, you signify your acceptance of this policy and terms of service. If you do not agree to this policy, please do not use our Site. Your continued use of the Site following the posting of changes to this policy will be deemed your acceptance of those changes. Privacy policy created by last modified on 7/31/13

We allow third party companies to serve ads and/or collect certain anonymous information when you visit our Web site.  These companies may use non-personally identifiable information (e.g. click stream information, browser type, time and date, subject of advertisements clicked or scrolled over) during your visits to this and other Web sites in order to provide advertisements about goods and services likely to be of greater interest to you.  These companies typically use a cookie or third party web beacon to collect this information.  To learn more about this behavioral advertising practice visit the NAI at To opt-out of this type of advertising, you can visit

Disclosure Policy

Nutrition Stripped works with brands all over the globe that we can stand behind and that we know you’ll love too! Companies and brands will send me products to try or develop recipes with. Whenever I review or refer to a product that was provided to me, I will make it clear in the post, otherwise it is a product that I have purchased and will not necessarily mention in that post. 

Disclosure Policy
This policy is valid starting from 16 June 2013. This blog is a personal blog written and edited by Nutrition Stripped. For questions about this blog, please contact Support [at] nutritirionstripped [dot] com.

This blog accepts forms of cash advertising, sponsorship, paid insertions or other forms of compensation. This blog abides by word of mouth marketing standards. We believe in honesty of relationship, opinion and identity. The compensation received may influence the advertising content, topics or posts made in this blog. That content, advertising space or post will be clearly identified as paid or sponsored content.

While this blog may be compensated for a review of a product or service, such compensation will never have an effect on the honest opinion that I present on this blog. If we claim or appear to be experts on a certain topic or product or service area, we will only endorse products or services that we believe, based on our expertise, are worthy of such endorsement. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer or provider. This blog does contain content which might present a conflict of interest. This content will always be identified.

Questions? Please e-mail Support [at] nutritionstripped [dot] com or refer to the FTC’s ruling on blogger disclosure: FTC Rules on Sponsored Conversations

Release of Liability
Any item promoted/advertised/sponsored on this site that you choose to partake in is your decision and I am not liable for any problems that arise including, but not limited to: not receiving products, receiving broken or damaged goods, seeing an item you bought go on sale after you buy it, technical difficulties with sites that I link to. Furthermore, any information you submit to any external site is at your own risk.

Affiliate Discretion Notice

Nutrition Stripped is a participant of several affiliate programs which is designed to provide a means for sites to earn advertising fees by advertising and linking directly to sources that Nutrition Stripped genuinely likes. If you click on any of those links, which are known as “affiliate links”, and make a purchase within a certain time frame, I’ll get a small commission. The commission is paid by the third parties, not by you! Affiliate links and resources earned help support my efforts here at Nutrition Stripped, thank you!

Need help? Support

T-shirt Size Chart

Size US Sizes UK Sizes AUS Sizes
Small (S) 2-4 32-34 6-8
Medium (M) 6-10 36-40 9-13
Large (L) 10-14 40-44 13-17


No worries, just shoot us a quick email at [email protected] with SHOP in the subject and let us know what size you’re looking for and we’ll set you up!

Avocado Love t-shirt is made with super soft blend of 65% poly 35% viscose; it’s lightweight, flowy, hangs off the body and runs true to size. The boxy crop tee doesn’t show the tummy, just slightly when you raise your hands.

Matcha Matcha Matcha t-shirt is made with a durable 100% cotton blend. It runs a bit on the larger side, but shrinks an entire size due to the cotton.

Kale Made Me Do It t-shirt is made with super soft blend of 65% poly 35% viscose; it’s lightweight, flowy, hangs off the body and runs true to size. The sleeves are purposefully a little loose, hanging off the shoulders giving room to move.

Good Food Good Vibes t-shirt is made with super soft blend of 65% poly 35% viscose; it’s lightweight, flowy, hangs off the body and runs true to size. The sleeves have a deep scoop showing your side body more than a normal tank, great to show off a touch of your sports bra, lacy bra, or any tank underneath.

Each t-shirt is individually hand screen printed here in Nashville, TN by our friends Grand Palace Printing. Each design is printed multiple times to ensure quality color. A lot of love goes into making every single t-shirt, here’s how to take care of it when it gets to you:

+ Wash cold
+ Line dry or lay flat to dry to retain best color and size

Shop Support

Have questions about your order? Exchanges/returns, or just to share a testimonial of your experience with Nutrition Stripped? We’re happy to help answer any and all questions you might have. Please email us at [email protected].

Follow me on Snapchat

Send this to friend