Now that spring has sprung, it is perfect time cleanse the body of accumulated metabolic wastes. One simple and easy way is to drink fruit and vegetable smoothies daily. When fruits and vegetables are blended together with a powerful blender they become very easy to digest. The body doesn’t need to exert much effort at all to absorb their healing vitamins, minerals, phytochemicals, and antioxidants that they contain. There is no comparison between the nutrition available in fresh whole foods to that in pill form vitamins. There are tremendous healing properties in the fruits and vegetable that we eat on a daily basis and if we can get more of them into our system we could easily prevent much of the common health complaints that many people suffer from on a daily basis, such as high cholesterol, gastric reflux, hypertension, obesity, allergies, asthma, constipation, irritable bowel syndrome, and so on. But due to factors such as denatured soils, eating processed and denatured foods, or not getting enough servings each day, we can miss out on the gifts that they offer us.
For instance, beets help to support gallbladder and liver function, purify the blood and aid in relieving constipation. Broccoli provides strong anti-oxidants, vitamin C and has shown to support the immune system, improve colon health and possibly inhibit tumor formation. Celery contains properties that helps to relax blood vessels, improve blood flow, and reduce stress and lower blood pressure. Apples are high in pectin and are one of the best colon cleansers on the market and also can help to lower LDL cholesterol and prevent hardening of the arteries. The skins of the apple are a rich source of anti-oxidants. The list of medicinal values of common fruits and vegetables goes on and on.
When fruits and vegetables are blended together they become married, in a sense, into one delicious super food. Unlike juices, smoothies contain all of the fiber and other nutrient rich aspects that are often removed, such as peels, top leaves, stems, pits, and seeds. Also, it takes much less food to make a 12-16 oz. serving of smoothie, therefore saving a lot of money when buying organic produce.
There are some simple guidelines that can help get you started making these delicious and healing drinks. Please be aware that you will need to get at least a 600 watt blender. The Oysterizer classic is the cheapest option, and from my experience it gets the job done, you just need to let it run longer. Blend Tec and Vita Mix blenders are the very best, but cost around $400. Ninja makes a 1000 watt blender that is the next step down for the super blenders like Vita mix.
I like to add about 60-70% veggies to about 30-40% fruit. When first creating a smoothies it is good to keep it simple, using about 2-3 different fruits and 2-3 vegetables. Keeping a journal of each recipe is also a good idea, that way you can recreate smoothies that you really liked a lot, or adjust ones that might not taste so good. Below, I have created a list of fruits and vegetables that you can start experimenting with and as you develop your smoothie making skills, then you can branch out. I have also included a list of other super foods that can be added to boost energy, enhance the flavor, support immunity and the overall healing and nutritional value.
Vegetables: Fruits:
| Carrots | Apples | |
| Celery | Pears | |
| Kale | Blueberries | |
| Cilantro | Grapes | |
| Parsley | Cherries | |
| Beets, beet greens | Avocado | |
| Asparagus | Kiwis | |
| Chard | Papaya | |
| Cucumber | Pineapple | |
| Spinach | Limes (w/pith and seeds) | |
| Wheat grass | Lemons (w/pith and seeds) | |
| Bitter Melon (very bitter) | All citrus | |
| Okra | Banana | |
| All leafy greens | Mango | |
| Melons | ||
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Additional items can be added to your smoothies to aid digestion, boost immunity, treat specific health concerns and to enhance flavor. Below is a simple list of super food additives along with general medicinal properties. There is an immense wealth of medicinal and nutritional value to any and all of these items and encourage you to learn more about these foods, herbs and spices and incorporate them into your smoothies. When using these items, I suggest adding only a few at a time so to get a sense of how they taste and make you feel over time. If you put many in at once you can overpower the tastes of the main fruits and vegetables.
Extra Additives and amounts per serving
| Fresh ginger root (one inch) | Aids digestion, relieves gas and bloating |
| Turmeric (½-1 tsp.) | Anti-inflammatory, Immunity |
| Chia seeds (1 tbsp.) | Anti-oxidant |
| Cinnamon (¼ to ½ tsp.) | Anti-oxidant, Aids digestion |
| Cardamom (¼ to ½ tsp.) | Aids digestion |
| Flax meal (1 Tbsp.) | Omega 3 fatty acid, Improves elimination |
| Goji berries (small handful) | Immunity, nourishing tonic |
| Maca powder (1 tsp.) | Nutritive tonic, energy |
| Shatavari powder (1 tsp.) | Nutritive tonic, female rejuvenative |
| Ashwagandha powder (1 tsp.) | Nutritive tonic, male rejuvenative |
| Extra virgin coconut oil-1Tbsp | Digestive health, immunity |
| Ghee -clarified butter- 1 Tbsp.) | Digestive health, immunity |
| Raw local Honey | Immunity |
| Local bee pollen | Energy, immunity |
To get started I have added a simple recipe to get started with making a smoothie. Don’t be intimidated to branch out from here and explore new recipes on your own. Even if they don’t taste so good, you will only learn from experience. Your body and your taste buds will guide you.
Simple Starter Smoothie
1- Carrot
1- Stalk of celery
1- Apple
1- Handful of parsley
1- 2 Leaves of kale (any variety)
½ cup- Blueberries or other berries (fresh or frozen)
1 inch- Fresh ginger root
1-2 tsp. Local honey (optional)
Chop items into 1 to 2 inch pieces and add them into a high-powered blended with enough water to properly blend into a smooth creamy consistency. Be careful not to add too much water at first, slowly add it in and blend until all of the ingredients start mixing well. No one likes a watery smoothie.
Let me know how your smoothies turn out.
Enjoy!!
Dear Vishnu,
By mixing fruit and vegetable, which are acid and alkaline, would this render both into a neutral brew, and thus less effective than fruit or veg smoothies alone? That’s the impression I’ve always been under. Great if you could clarify.
Thanks
Jason
Jason, these smoothies are very balanced. Most fruits and veggies are alkaline, and our diets, including our drinking water are more acidic, so these drinks help to bring a good balance. The intention here is not to make a very alkaline brew, but a balanced and nutritious drink. If you desire your smoothies to be more alkalizing, add more dark leafy greens, wild greens like dandelion, chickweed etc. Good luck, enjoy.
Dear Vishnu, on that same note. To my understanding its better to eat fruit first as it metabolized faster and also lower then the stomach (i think in the intestine). Therefore the fruits should be eating before the vegetables. If this is correct, isn’t it a problem to make a smoothie that mixes both? thank you.
Moonseem, I know it is a popular opinion amongst many ayurvedic practitioners in the west that fruit and vegetables don’t combine well. This is not supported by any traditional ayurvedic literature, nor is it supported by modern understanding of digestion. I don’t think it is good to eat much fruit, ie apple or banana after a large meal, but a few berries in oatmeal, or a well blended smoothie are fine. Tomatoes are a fruit and are added to almost every meal in Indian cooking, avocados are also a fruit as are cucumbers. Many cancer patients are helped by green smoothies, even when the digestion is very weak. I find that when people drink these types of smoothies they experience improvements in their digestion and elimination. Try for yourself and see how they feel. Food combining in ayurveda is more related to comninations such as milk and meat or fish, or eggs with cheese etc. Sure too much fermentation can happen when fruits are eaten after meals with rice and beans etc, so this could be added into the ayurvedic rules, but just fruits, veggies, soaked nuts etc are light and become one in the smoothies.
Are there limits to what you should juice or blend? Is blending things like, (all organic) .. apple, banana, berries, mango, kale, celery, carrot, beet, cucumber, alfalfa sprouts, spirulina, chaga, chorella, DE, bee pollen, tumeric, cinnamon, kefir, almond milk, green tea, and ice all in one ….. safe & ok???? (that make 3 large drinks).,,,.. (sometimes i even add a little cacao powder, raw honey and coconut oil…. ) It that too much, or is there no limit?
All of what you mentioned are good. But no eggs, and no need to add protein powders from whey or soy (no offense to soy), hemp seeds are fine though.
I also add chia seeds everytime!
Do you cook the vegetables before blending them?
No, that would defeat the my purpose in making smoothies. Keep them raw, breaking them down in a high powdered blender makes them very easy to digest. Ayurveda doesn’t cook everything, this is a common myth. Traditional Indian diet had raw and living foods in it. Today, the classical diet is losing its place and diabetes is taking it. Vegetables and fruits are the food of the Rishis and full of prana. I am not advocating a totally raw diet, but one rich in plant based nutrients.
Thank you for your insightful article. I’ve been looking for just this sort of ‘map’ as I begin my smoothie journey. Many of the variations I have tried are outstanding; but I wanted to make sure I wasn’t limiting myself. I appreciate the two tables that you have pulled together. Personally, adding avocado to anything make it all silken and mousse-like…. yum! Your knowledge is appreciated.
Glad you liked it and found it helpful, enjoy!
Hello Vishnu…
this may be a silly question.. but.. when making a smoothie using root vegetables like carrots and beets.. should one juice them first and then add the juice to the blender with the other ingredients?
I was thinking of carrots, beets and papaya with some spices on your list..
Thanks for taking the time to answer my question
Vera
Vera, You blend the whole thing, you want the fibers of the fruits and veggies because it contains a lot of healing properties. That is what makes it a smoothie, rather than a juicy. Enjoy!
Hello! I made a great smoothie this morning. Picked some greens from my own garden that had some things left over from last year. (spinach, chard, lettuces..) I find my little “Nutri Bullet” is a great vita-mix substitute if you can’t afford one. (Just letting those out there know). It cost about $100 and I believe Walmart carries it. It comes w/3 cups. 2 good size ones and then a tall one. I love the fact that I can put everything in the cup, turn it over and place it on the machine, it whirls it up in a minute (don’t go over a minute…stop at a minute and give machine a rest -for about a minute) and restart if needed. I usually don’t have to do it twice though. Take it off machine. Take off top, rinse top (so easy) and then drink from cup. I like the fact that I don’t have to transfer smoothie to another container. Less cleanup and waste…
Loving the tea/herbs by the way. Will keep you posted. Hope you can look at my fb page to see some of my pics. Going to send an email soon to keep you up to date. I feel very good last couple of days. 
This morning I had the greens, purple cabbage, pineapple, brocolli sprouts, maca powder, flax, blackberries, blueberries, celery, cucumber, parsley, nectarines….anything I could find. Ha! Thank you Vishnu for your help last week. I am feeling really good.
Thanks Becky, Nice information. I might get a Nutri-bullet for a travel blender.
I needed to thank you for this fantastic read!
! I certainly enjoyed every little bit of it. I’ve got you bookmarked to check out new things you post…
Thanks, glad you enjoyed it!
My husband and I have incorporated 2 such smoothies as these daily and then we have a light meal in the eve. We top it off with 80 percent cocoa squares a couple of times a week for a treat. We have also found coffee enemas very helpful in detoxing the chemicals from our bodies as we replenish with these healthful smoothies. I wanted to ask for advice on another sweet treat and see what you think…..I wanted to add a little probiotic to my diet and really hate taking pills and I do try to stay away from dairy, but, I found if I take Kefir, and mix it with veggies and frozen fruits like berries, it makes a bright pink and thick shake that when frozen for thirty minutes makes an excellent treat like ice cream. Do you think this is still healthy? Is nutrition lost by freezing and letting set so long?
For the type of smoothies I am talking about here, frozen berries can be used, (fresh are best) but not so much it makes the smoothie like ice cream. Smoothies like these here should be at room temp or close to it. If you want a little chocolate taste, go with nibs of raw coco powder, not sweetened, and not all the time. Kefir is ok in a small amount, like 1/4 cup or so per person. Sometimes just eat the kefir alone or with other foods, but it can be had with smoothies occasionally. Again there are no fixed rules here, but this type of smoothy should not be like a milkshake ie. frozen bananas, berries, almond milk etc. just fruit and veggies alone with water and added super foods like the ones from the list I presented.
No, I get it, we make our smoothies just like you have listed here as well, I just meant making it thicker with kefir for a once in a while treat. not necessarily for health but it is healthier than say a candy bar. I will try the cocoa. might be a bit bitter for me but something I can get used to. thank you for your input.
I get you, have a little fun sometimes. We also make ice cream style berry smoothies in warm weather. It suits me better than ice cream, but there is a place for some fun for sure. Have lots of it!