Green Smoothie

Every ingredient in this green smoothie counts: pumpkin seeds, chia seeds, flax seeds, apples, pineapple, kale, spinach, and ginger. Its a crazy color, but don't let that put you off. Its delicious, super nutritious, and filling. Give it a go and I promise you won't regret it!


Makes about 2 smoothies


1/4 cup pumpkin seeds - great source for anti-inflammatory and immune enhancement, high in Vitamin E which helps prevent or delay coronary heart disease and helps prevent the formation of blood clots that can lead to heart attacks.

1/4 cup flax seeds - heart healthy, maintains bone health, high in fiber

1/4 cup chia seeds - high in dietary fiber, high in protein (and are a complete protein), high in antioxidants, high in vitamin C, high in iron, high in potassium

1 apple - contain polyphenols which are micronutrients that help prevent degenerative diseases

2 cups frozen pineapple - high in Vitamin C and antioxidants

1" piece ginger, skin peeled - tames inflammation and eases digestion

1 cup kale - high in calcium, potassium (helps heart brain, kidney, and muscle tissue health), contains 206% of your daily Vitamin A intake (strong eyes, vision, helps heart, lungs, and kidney function), 134% daily Vitamin C intake, and 684% daily Vitamin K intake, fighting cancer risks.

1 cup spinach - helps prevent high blood pressure, fights cancer, aids strong eyes and vision, and helps heart, lungs, and kidney function

3 cups water


Add in the seeds first and then everything on top of that. Blend away! I usually blend this on 2 cycles just to make sure everything is thoroughly pureed.

Lastly, check out this great article from Outsider's Magazine titled, Can A Green Smoothie Change Your Life?

In the new documentary by Sergei Boutenko, ten ultrarunners and CrossFitters kept their typical training and racing regimen unchanged but added a quart of green smoothies—packed with leafy greens and fruit—to their diet every day for six weeks. The result: Those who could follow the program experienced quicker recovery and significantly less soreness.

Daily Requirements

According to the USDA men and women have slightly different nutritional needs.


  • 46 grams of protein
  • 18 mg of iron
  • 1000 mg of calcium


  • 56 grams of protein
  • 8mg of iron
  • 1000 mg of calcium

I don't strictly follow these requirements, but its good to have a general idea of what your body may need. Check out what this one smoothie will give you:

  • Protein = 16.55 grams
  • Iron = 4.7 mg
  • Calcium = 339 mg

Not bad for a quick on the go breakfast or mid day snack!