Green Monsters: 3 Nutrition Powerhouse Drinks

The FIRM Master Instructor Team by The FIRM Master Instructor Team | September 26th, 2011 | 2 Comments
topic: Detox, Health & Wellness, Healthy Eating

Green SmoothieA while back, a few members of The FIRM Believers Web Club started chatting about how they make “green monsters” in their blenders using spinach, kale, avocado and other green gems. These monsters were essentially the healthiest drinks that I’ve heard of!

The idea was somewhat novel to me. Because I really enjoy eating whole vegetables, I’ve never really considered juicing. And because I am not a fan of juicers that extract the fiber out of the fruits and vegetables, I never really considered making my own juices. But these FIRM Believers changed my mind, and my blender is now getting a workout!

By throwing some of the world’s healthiest foods into your blender, it becomes easier to eat a broader range of fruits and vegetables. And my motto is to eat a rainbow: the more colors you can get, the better. While this rainbow often ends up becoming green after being pulverized in your blender, the diversity of vitamins and minerals that you are getting is phenomenal.

Let me admit that at first I was not sure if I liked these drinks. The smells and colors can certainly be a turn-off, but stick with it. After a couple of green smoothies, you will be hooked, and your body will be smiling from the inside out!

Max’s Green-Apple Berry Juice

This juice is surprisingly sweet because of the apple juice, berries and peas (which tend to be much sweeter than you would think). I’ve actually convinced my son Max, age 8, to drink a small glass of this juice in the morning, so it’s the perfect green monster to offer your kids or a skeptical friend!

Makes 1 serving


  • ½ head of green kale, about 2-3 cups, chopped
  • ¼ cup apple juice
  • ½ cup blueberries, fresh or frozen
  • ¼ cup frozen peas, thawed
  • Handful of parsley
  • ¼ – ½ cup water (You can add more or less depending on how thick you want it.)

Blend all ingredients in a blender until smooth.

Nutrition information:

186 calories
8.5 grams protein
40 grams carbohydrate
1.5 grams fat
6.5 grams fiber
12 grams sugar
117 mg sodium

Avocado Protein Plus Smoothie

This creamy, delicious drink can easily double as a breakfast or lunchtime meal substitute. It packs a real nutritional punch! If you want a lower calorie count, simply share with a friend or cut the recipe by half.

Makes 1 serving


  • 1/3 of a ripe avocado
  • 1 yellow pepper, seeded and sliced
  • 1 scoop of vanilla or plain protein powder (should have 90-100 calories per scoop)
  • ½ cup water
  • ½ cup almond milk (can substitute with soy milk, rice milk, coconut milk or low-fat milk)
  • 1 tsp honey

Blend all ingredients in a blender until smooth.

Nutrition information:

273 calories
20 grams protein
22.5 grams carbohydrate
13 grams fat
6 grams fiber
8 grams sugar
68.5 mg sodium

Creamy Mango Smoothie

Sweet and creamy, this drink is brimming with vitamins and provides a healthy dose of calcium. Feel free to toss some ice cubes in to thicken it up!

Makes 1 serving

  • ½ cup skim milk or soy milk
  • ½ cup steamed, chilled cauliflower
  • ½ of a mango, diced
  • 2 tbsp wheat germ
  • 1 cleaned celery stalk, chopped
  • ¼ cup water

Blend all ingredients in a blender until smooth.

Nutrition information:

166 calories
8.5 grams protein
34 grams carbohydrate
1 gram fat
5.5 grams fiber
23 grams sugar
111 mg sodium

6 add-ins for an extra nutritional boost

  1. ¼ of a sliced avocado (The omega-3’s will do wonders for your skin.)
  2. 1 tbsp ground flax seeds (The omega-3’s are good for your heart and mind.)
  3. ½ cup of cubed papaya (Great for digestion!)
  4. ½ – 1 scoop of protein powder (Let’s keep those muscles lean with protein.)
  5. ½ cup of plain yogurt (An easy way to get extra calcium.)
  6. 1 tbsp wheat germ (The fiber and B-vitamins do a body good.)

What’s your favorite monster?

Try out my monsters above and then experiment with your own. Then share your monsters and questions with us!


  1. Mouthwatering! Sorry, kale, you’re going in the blender instead of stir-fry tonight.

    Emily | September 26th, 2011 | Comment Permalink
  2. I came up with a creamy green smoothie that is not reminiscent of grass cuttings- perfect for fall when apples and pears are ripe!
    1 ripe avocado. No ripe avocado in your parts? Sub plain yogurt.
    1 apple, 1 pear and 1 amall cucumber (if organic, leave skin on)
    4 leaves of kale or chard (take stem out) or big handful of spinach, or combo thereof
    handful of raw organic almonds or walnuts
    couple tablespoons of ground flaxseed or wheatgerm
    Fresh ginger- I add lots to mask the “grass” flavor. Be sure to only take the outermost peel off, since ginger’s properties live right below the thin skin. You could add cloves of garlic, too. And honey or more pear for sweetness.
    You will need some water or other liquid- I brew green tea and keep it in the fridge and make a blender full of this recipe every 3 or 4 days.
    When the seasons change, try new fruits!

    Carole Patrikakos | October 24th, 2011 | Comment Permalink

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