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How to Make a Green Smoothie — 5 Step Template (whole food vegan, oil-free)

9367 ratings | 487801 views
On this episode of Healthytarian Living (http://www.healthytarian.com), host Evita Ochel (http://www.evitaochel.com) shares the 5-step template for making optimally healthy and delicious green smoothies. For more info, see Evita's Essentials of Green Smoothies video course with bonus discount: https://www.udemy.com/green-smoothies/?couponCode=SiteSpecial20 Video Overview and Chapters: 1. Intro and video topics (0:08) 2. Part 1: Why Green Smoothies? (0:53) — Nutrition, health and practical benefits 3. Part 2: The 5-Step Green Smoothie Template (3:48) — What ingredients to use and why — Step 1(3:49) — Step 2 (6:24) — Step 3 (9:55) — Step 4 (11:45) — Step 5 (13:06) 4. Part 3: Green Smoothie Demo (14:55) — Concluding tips Helpful article: 7 things that can make a smoothie unhealthy (http://www.evolvingwellness.com/post/things-that-can-make-green-smoothies-unhealthy) Links to Blenders mentioned in video, on Amazon.com: 1. Vitamix blenders (https://amzn.to/2JewHs6) 2. Nutri Bullet Pro (https://amzn.to/2IS7TTy) 3. Nutri Ninja Pro (https://amzn.to/2xluBlF)
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Text Comments (652)
Marcia Wellington (8 months ago)
Thank you, Thank you, Thank you. This is an excellent video. Extremely helpful and informative as it answered so many questions at once. You have a new subscriber 🤗🤗🤗🤗🤗🤗
Kim Pham (2 months ago)
M Beacon white (3 months ago)
Marcia Wellington how to freeze kale
Healthytarian (4 months ago)
+Vicky Esperanza Oats should be cooked for optimal digestion, and not used in their raw form. If you'd like to add some cooked oats to bulk up your smoothie, sure you can try that.
Vicky Esperanza (7 months ago)
Healthytarian how about adding oats?
Healthytarian (7 months ago)
How wonderful to hear Marcia! Thank you so much for sharing your feedback with me :)
Lana H (8 hours ago)
Excellent video, so very informative.
Arianne White (1 day ago)
Thanks! This was very helpful 💯🤗
Joe S (1 day ago)
Very informative! And flawlessly delivered by an intelligent woman. I learnt something, thank you for your time and info!
Jasmine Scott (1 day ago)
Thank you so much for this video!!! Well explained & informative 💕
Loi Chong (4 days ago)
Fantastic and very informative 😍😍😍thank you so much for sharing. I'm your new subscriber😀can't wait to boost my family with healthy green smoothies 😋😋😋🖒🖒🖒
Healthytarian (3 days ago)
Awesome to hear Loi :) Thanks so much for your enthusiastic feedback.
cptseagull (6 days ago)
Thank you for the great video ❤️
Healthytarian (4 days ago)
My sincere pleasure. Thanks for watching!
Jelly Sso (7 days ago)
Very informative. Thanks!
Healthytarian (4 days ago)
Great to hear you enjoyed it, thank you!
Prasad Madushan (7 days ago)
Thanks for sharing very informative content, I have changed my foods according to your recipes.
Healthytarian (4 days ago)
My pleasure and thank you for your feedback. To your best health!
Michelle C (9 days ago)
Hi thank you for this,we just bought a vita mix & are so excited to get into it! I have bad arthritis,so I’m thinking that this will help me,🌹can’t walk at the moment,but this will for sure be a great addition for my health.Thank you once again!!!!!!!!!! 🌸🌺🧚‍♀️🇬🇧🇨🇦M
Healthytarian (4 days ago)
You are super welcome! Very exciting to hear about your Vitamix. Most definitely put it to good use by making with it all kinds of nourishing and alkalizing whole plant food goodies to heal your body.
SweetCakes (10 days ago)
Awesome Video! Very Educational. Thank you for sharing 😊
Healthytarian (4 days ago)
My pleasure, and thanks for the feedback.
Beulah (10 days ago)
Absolutely marvelous! You answered all my questions!
Healthytarian (4 days ago)
Great to hear, and thanks for your feedback :)
Op Hs (11 days ago)
Thank you. One of the best breakdown recipe and explanations.
Healthytarian (4 days ago)
I appreciate your wonderful feedback.
Zannette Roberts (11 days ago)
Very informative thank you. Iam your new subscriber🤗🤗
Healthytarian (4 days ago)
Great to hear you enjoyed it Zannette! Thank you :)
yasmeen ali (13 days ago)
Thank u so much for informative video. Its so helpful. Sure i will write it down the template easy to follow.❤❤😘
Healthytarian (4 days ago)
My pleasure Yasmeen! Enjoy and thank you for your nice comment :)
Marie Rhodes (14 days ago)
This is a whole lot just to make a smoothie! Good lawd...
Marie Rhodes (4 days ago)
Healthytarian well I don’t think making a “improper” smoothie is going to harm your health, especially when there is so many other things that will harm your health, all I’m saying is that’s a whole lot for a smoothie. I can only imagine what the instructions will be to cook a complete dinner, but carry on....
Healthytarian (4 days ago)
We can always do things in a way that is most effective or least effective. And today, there is no shortage of people out there making smoothies that are actually harming their health, so a proper foundation is they key if one cares about their health.
Language Experts (15 days ago)
Please don't make easy things sound like rocket science. Some people are really good at it.
Bizzut Zaidi (16 days ago)
Very informative thanks
Healthytarian (4 days ago)
Lovely to hear your feedback, thanks!
Phil Powell (16 days ago)
Drinking it is far better than eating it ! YOU absorb more of the nutrients!
Healthytarian (4 days ago)
Thanks for sharing your comment Phil.
Tinki Sharma (16 days ago)
My question is you have said 24 hours we can hold it in fridge. But if kids wants carry smoothie for school how long it hold? Thanks it was great information for beginners like me.
Tinki Sharma (3 days ago)
+Healthytarian thanks
Healthytarian (4 days ago)
You are very welcome. There is no problem with kids taking it to school if you made it fresh for them that morning, or made it the night before and kept it in the fridge for them. As long as they drink it that day, and not keep it for long periods of time in high heat, which will cause faster nutrient breakdown, they will be fine.
Robert S. (17 days ago)
Great video..!! What about smoothies for people dealing with cancer..??
Healthytarian (4 days ago)
Thanks for the feedback. There is no differentiation between a green smoothie for health maintenance, or healing of any condition, or prevention. All cases benefit from a diet high in whole plant foods, especially raw and fresh fruits and vegetables. The only difference for cancer patients may be in the choice of the boost they wish to use. Some good options include: chlorella, spirulina, moringa, triphala, etc.
DEPLORABLE 961 (18 days ago)
Healthytarian (4 days ago)
Many natural health food stores have them, as well as online stores like Amazon. You just have to look for ones that come from Spain or Italy. Here is one example from Food to Live: https://amzn.to/2TIJpp3
Peter Vink (18 days ago)
👏. 👍. Excellent very informative and to the point.
Healthytarian (4 days ago)
I appreciate your nice feedback Peter. Thank you!
Girlyn Rubi (20 days ago)
Better i watch this first before all the others..Thank u very much..
Healthytarian (20 days ago)
Thanks for watching Girlyn.
Moses Reed (20 days ago)
Excellent video and information, thank you. Marsha Reed
Healthytarian (20 days ago)
My pleasure Marsha, and thank you for your nice feedback.
moonbuilder (20 days ago)
If I hadn't seen Marcia's comment below, I would have written exactly the same. Thank you, you have stopped me putting 500 different veggies into one smoothie. Your intelligent measured approach makes a lot of sense. Thank you again and thank you, Marcia.
Healthytarian (20 days ago)
Thank you for sharing how this video was of help and value to you. I am a big fan of simplicity, as it tends to be much more beneficial for us in the short- and long-term, especially in our modern complex world. Cheers!
Lorraine G. (21 days ago)
You can always put fresh coconut, fresh seeds or nuts.
Healthytarian (20 days ago)
Yes indeed. Thanks for sharing your comment Lorraine.
Gugulethu Mpanza (22 days ago)
Wow, you are the BEST....just subscribed.
Healthytarian (20 days ago)
Thank you for your positively enthusiastic feedback :)
d Faith (22 days ago)
Thank you so much for this video glad I watch it you save me from using juice or coconut water ! Very informative I’m changing my breakfast to greens smoothies healthier choice you got a subscriber 🤛🏻
Healthytarian (20 days ago)
You are most welcome, and thank you for sharing with me how this video impacted your choices. To your best health!
Duru San (23 days ago)
thank you for your very detailed almost scientific explanations about smoothies:))) I drink smoothies every day but some ingredients were missing and now I learned them from you but my blender is weak so in the future, I will try to buy a much stronger blender,I also sometimes add fresh turmeric and fresh ginger to my smoothies, especially apple, orange and fresh ginger goes very tasty together
Healthytarian (20 days ago)
You are super welcome Duru! And thank you for sharing your lovely comment with such nice feedback and your personal experience. It is greatly appreciated :)
kjellerik100 (25 days ago)
thank you soooo much,you are wonderfull,i love your VID,so inspiration, i am going to make green smoothy now....
Healthytarian (19 days ago)
You are super welcome and thank you for your lovely feedback :)
Filippos (27 days ago)
Arent oxalates in raw kale supposed to be harmful?
Healthytarian (19 days ago)
No, not at all. Please read my full guide about oxalates and similar plant substances here for a full understanding: http://www.evolvingwellness.com/post/a-holistic-guide-to-lectins-phytates-and-oxalates-for-healthy-eating
Excellent! Very detailed and thorough. Much appreciated.👍
Healthytarian (19 days ago)
My pleasure, and thank you for your wonderful feedback.
Shalu Malik (1 month ago)
Thank u.. Love this video.. Please come up with more videos
Healthytarian (19 days ago)
You are super welcome and thanks for the feedback!
Nancy Dannenberg (1 month ago)
Very good info. Thank you
Healthytarian (19 days ago)
You are very welcome Nancy, and thank you for your nice comment.
Richard Zambrano (1 month ago)
Fantastic video, very awesome job! I may triathletes and I have just recently switched to a plant-based way of eating, I feel so much better and like it a lot! However sometimes I feel like I’m not getting enough food, any suggestions
Healthytarian (19 days ago)
Thanks for sharing your feedback Richard, it is much appreciated. With regards to plant-based eating and your question, there are 3 main things to keep in mind: 1. Whole plant foods are the most nutrient dense and people often don't need to eat as much as they would if eating processed plant or animal foods. 2. There is a potential not to eat enough food when you first switch to plant-based eating, so eating more food and enough food for your needs, especially if active is important. 3. Eat more starchy and calorie-dense whole plant foods, like beans and legumes, grains, starchy vegetables like potatoes, nuts and seeds and their butters, and avocados. Here is some more info from a Q&A I did for someone who had a similar question: http://www.evolvingwellness.com/post/why-am-i-hungry-on-a-plant-based-diet
maahi biswas (1 month ago)
Recommend some good blender.. please!!
Healthytarian (19 days ago)
I believe I mention in the video that the best choice is a Vitamix. They have lots of models to choose from. If that is too costly, then a personal-sized NutriBullet Pro or NinjaPro are the best cheapest ways to go.
Debbie Araque (1 month ago)
Just made a spinach and pineapple smoothie..simple and delicious
Healthytarian (19 days ago)
Wonderful to hear Debbie! Thanks so much for sharing about it :)
rakibul hasan (1 month ago)
simply the best. i am struggling to start living healthy, but this video has given me a lot of inspiration. love and respect from Bangladesh.
Healthytarian (19 days ago)
You are so very welcome! Thank you for sharing your nice comment and I send you best wishes for an empowering and rewarding health journey.
Nina Towels (1 month ago)
Thank you so much...I've been researching about the green smoothies and this put everything into perspective. How much to use,what not to use ect. This has been very informative..thanks again!!
Healthytarian (1 month ago)
You are so very welcome, and thank you so much for your wonderful comment and feedback!
Terri Taylor (1 month ago)
perfect :)
Healthytarian (1 month ago)
Thank you for your feedback Terri :)
Pitter - Kaye ROBINSON (1 month ago)
Excellent tutorial
Healthytarian (1 month ago)
Thank you! Your feedback is much appreciated.
Lady Mel☕📚 (1 month ago)
Great information. Thank you✔
Healthytarian (1 month ago)
My pleasure, and thank you for your nice feedback.
Rich Edge (1 month ago)
I'm having one right now - lime juice and zest, fresh parsley, root ginger, kale, spiralina and a couple of dates. Avocado goes great but I don't like flax seeds or banana in a green smoothie, they make it feel slimey and gelatinous. Flax seeds and bananas go well with a few walnuts or berries but then it's more like a desert than a drink.
Rich Edge (1 month ago)
+Healthytarian Yes it's all a matter of personal taste. I'd noticed how a smoothie containing flax seeds gets thicker if left to stand/not drunk straight away.. haven't tried chia seeds yet so cheers I'll remember that! Bananas I always leave until well mottled and really ripe for the flavour and sweetness, then freeze them before they spoil. Thanks for reminding me to use Spiralina and all your neat recipe ideas, I'll enjoy trying these :)
Healthytarian (1 month ago)
Thanks for sharing your comment and personal experience Rich. How gelatinous a smoothie will be, which includes flax or chia seeds, depends on two main factors, namely: **how much water is used and how long the smoothie is allowed to sit after being mixed.** When enough water is used and the smoothie is consumed fresh, there is no gelatinous consistency. As the smoothie sits, especially with small amounts of water, the flax seeds and chia seeds absorb water and this can lead to a more gel-like experience. However, this will also depend on one's blender and the state (whole or ground) of the flax seeds. Blueberries will also gel smoothies, but I have never experienced a slimy smoothie because of bananas. Only one person before has reported to me a slimy smoothie due to banana use, and it turned out that they were not using bananas that are fully ripe. Whether for green smoothies or any wholesome treats like plant-based ice cream and cakes, only fully ripe bananas should be used. Many people think that a banana is good to be used when it first turns yellow, but in truth it is just starting to ripen and will be best when deeply yellow and even starts getting the brown dots. Bananas that are not fully ripe can be slightly slimy, whereas fully ripe ones are completely not. Either way there are so many choices when it comes to whole plant foods and the different combos, so it is important to find and consume what works best for each person. Cheers!
F Jones (1 month ago)
Healthytarian (1 month ago)
Thank you for your feedback :)
rydan dsouza (1 month ago)
can we add oats?
Healthytarian (1 month ago)
Add oats to the avocado? Sure, but this is not a common or desirable way to eat it. Oats needs to be cooked into something like oatmeal, and avocado can be chopped up and add to oatmeal, but this is neither the best way to eat oats, nor the avocado. Oats are best with foods like nuts, seeds, fresh fruits, or dried fruits. Avocados are best with beans, in salads, with other vegetables, potatoes, or grains like rice, or healthy bread.
A. Bach (1 month ago)
Ms. Ochel, I waited to watch the video completely before I subscribed. I was thinking throughout how useful this is for me personally because I have Type 2 diabetes and need greens constantly to maintain my sugar levels. The video was so well thought out, concise, and beneficial. I will be adding the base recipe for the smoothie to my daily diet now. Thank you for posting this.
Healthytarian (1 month ago)
You are so very welcome, and I thank you for taking the time to share your comment and feedback with me. It is great that you are using your diet and the power of healthy food to help your condition. The best part is that most cases of Type 2 diabetes can be fully healed and reversed with diet alone based on whole plant foods. If you are not yet familiar with this, I recommend starting with the film "Forks Over Knives", and then following through on their website, as well as with the work of Dr. Joel Fuhrman and Dr. Michael Greger. To your best health!
MyJourni (1 month ago)
Thank you for this video!!
Healthytarian (1 month ago)
You are most welcome!
Julio Jimenez (1 month ago)
Thank you thank you thank you i see people put every type of milk and juices with sugar and additives and then call them vegan green smoothies🤔🤔🤔🤔🤔 your advice is a good one to follow and i will do that☺️
Healthytarian (1 month ago)
You are super welcome Julio! As many people learn at some point in their life, vegan does not mean healthy. There are many ways to make vegan eating healthy and many ways to make it unhealthy. Best wishes to you on your journey!
jagpuneet bajwa (1 month ago)
Thanks a lot for an informative and logical video.👍👍👍
Healthytarian (1 month ago)
My sincere pleasure :) Thank you for your nice comment and feedback.
Sweta Kapadia (1 month ago)
Fantastic content! Thank you 🙂
Healthytarian (1 month ago)
Thank you so much for your great feedback Sweta!
Xavier McCoy Dasig (1 month ago)
Thanks for this very informative video. This is very helpful. Can i use bell pepper, celery, carrots and cayenne pepper?
Healthytarian (1 month ago)
You are very welcome and thank you for your feedback. With regards to the ingredients you mentioned, yes of course you can use them, but you cannot depend on them making a delicious green smoothie. They will make a completely different flavor then the smoothies that I demonstrate with this template. What I encourage people who wish to try other ingredients is to try one them, one at a time, to find and see what may work for you and your flavor preferences. In general though, the ingredients you mentioned are best for juices, not smoothies.
ClassicGuy (1 month ago)
This is THE gold standard on how to give presentation. I downloaded it for my reference whenever I need to make a green smoothie.
Healthytarian (1 month ago)
Thank you so much for wonderful feedback. It means a lot!
Rutley7 (1 month ago)
What do you think of nigella seeds? I'm living in Turkey and they're pretty popular here because Mohammed apparently said they cure everything except death.. And aren't nettles the most nutritious greens? I heard of a Tibetan saint who lived off them.
Rutley7 (1 month ago)
+Healthytarian Right yeah. I did it mainly because I bought a bagful of pomegranates going cheap at the market and mainly wanted to use it for flavour. Boiling it a little seemed the easiest way to extract the juice. One last question: I like experimenting with fermentations and have outsourced wild yeast, kombucha and apple cider vinegar to make different drinks with scobys. As you'll know, fermentation can reduce some vitamins but it also produces others, and helpful acids. Plus I heard it can make food more accesible to digest.. How about making a smoothie and then adding a couple of spoonfuls of jun to it and leaving it for 4 hours before drinking it? Do you think this could make it more beneficial in some ways?
Healthytarian (1 month ago)
That is lovely to hear that you found a combination of foods and flavors that works for you. However, just a note about the pomegranate, it is not recommended to ever boil your fruits, or even cook them, as cooking, especially high heat, like boiling, destroys most of their valuable health benefits and nutrients. Fruits should be kept raw forms for the most benefits. Also, by extracting and focusing on the juice, you are concentrating your smoothie on the sugary juice extract, instead of the whole food, which also isn't ideal. The more foods are kept whole and the less we process them, especially the most sensitive ones like fruits and vegetables with heat, the more health benefits we get and the less health risks for our present and future health.
Rutley7 (1 month ago)
+Healthytarian Yes, thanks. I made my first smoothie today. 1 and a half apples, half a pomegranate (boiled in water for a couple of minutes and crushed for the juice), a squeeze of half a lemon, a few almonds grated, spinach and 2 pinches of cinnamon.. Was very nice.
Healthytarian (1 month ago)
Yes, nettles are very nutritious and also very medicinal. I add them to my green smoothies when they are naturally growing around me, but only as a handful of leaves, like I would add a boost. I would not recommend swapping nettle greens for your main greens, like spinach or kale, as their potent medicinal potential needs to be used appropriately. So people need to research if high doses of fresh nettle are right for their health needs. As for nigella seeds, no, I am not very familiar with them, as they are very rare in my part of the world, but yes, they too are very beneficial, as all plants in their own way. That is the thing to keep in mind: in each part of the world, whatever plants are native, they are most valued and revered. So I encourage people to focus on and choose from those the most, rather than seeking something from another part. As long as we learn how to use a plant and respect it, we can enjoy its numerous benefits safely and effectively.
Padma C (1 month ago)
Hi Evita, I watch all your videos, extremely informative, thank you. I make my smoothies with home made yogurt, a banana, sometimes a hand full of greens, a spoon of powdered flax seeds & half a tea spoon of turmeric powder. I sprinkle a few walnuts over it in my bowl. I powder the flax seeds & store in the frig. From now I will use your method, but with yogurt. Is it possible for you to give a guide line for what to eat daily for people over 60's...taking into consideration of all the possible health problems one could face at that age. I appreciate & thank you again for the wonderful work you do.
Padma C (20 days ago)
My best wishes to you.
Padma C (20 days ago)
Hi Evita, I thank you with all my heart, your reply is an eye opener & very informative. I stand corrected about using yogurt with high antioxidant foods, like fruits & vegetables. The videos you recommend not only benefits me, but also several readers who seek valuable knowledge regarding health & nutrition. I assure you that the trouble you took to reply does not go in vain. Appreciate your good work, & thank you again. Regards, Padma.
Healthytarian (1 month ago)
Hi Padma, you are very welcome, and I thank you for sharing your lovely feedback and comment with me. If you would like to aim for optimal health and wellbeing, and are using yogurt that comes from dairy, I highly recommend first learning about the downsides of this from both the side of dairy alone, and why dairy should not be combined with high antioxidant foods, like fruits and vegetables contained in green smoothies. Dr. Michael Greger has a lot of scientific info on that. Here is just one of several videos about this: https://nutritionfacts.org/video/nutrient-blocking-effects-of-dairy/ I also talk about the problem with dairy in green smoothies in this article: http://www.evolvingwellness.com/post/things-that-can-make-green-smoothies-unhealthy A better way to go would be to use coconut or almond yogurt, if you are interested in getting some probiotics from this food, as these plant-based yogurts do not have the health disadvantages and risks like dairy. With regards to adult life stages, although certain unique health concerns may be present, in general there is not much one should do differently at each age. ***What we eat should be most based on our personal health needs and constitution.*** In addition, the most common chronic diseases that surface more in older adults, like heart disease, high blood pressure, high cholesterol, diabetes type 2, arthritis, dementia, and all kinds of cancers, all benefit from the same dietary approach the most, when it comes to both their healing and prevention. This being whole plant foods: especially fruits and vegetables, but also beans, grains, nuts, seeds, herbs, seeds, and mushrooms (technically not a plant). As a holistic nutritionist and teacher, I also don't group people into the same category just because they are of the same age or agree with the limiting patterns and stereotypes of health, disease, and aging that are presented by our society. Whether we are in our early adult years or later adult years, we will most benefit our health, weight, and energy by a diet based on whole plant foods, with the biggest difference being that younger adults should eat more and older adults should eat less. Then, it is a matter of personal health needs what plant food groups or specific plant foods each person would benefit most from and should focus on through a personalized dietary approach based on their unique needs. So that is the general advice I can give you, without a personal health consultation, which I am not able to offer at this time given my full schedule. I will take your topic consideration in mind too for a video that shares and quickly summarizes this for people, as part of the Healthytarian Minutes collection, when I start doing new videos again in the spring. Best wishes for your health :)
Lu Lu (1 month ago)
Great video! I normally do my green smoothies during Sunday night. Make a good amount, put them into five sealed jars and drink them every morning. I will put three into the freezer and two in the cooler. I will normally take the one from the freezer to cooler one night before. Is this a bad practice? Thanks :)
Lu Lu (1 month ago)
Thank you so much for your reply!! I will definitely try it! :) :)
Healthytarian (1 month ago)
Thanks so much for the feedback LuLu. In general, your practice is fine if this is the best case scenario for a busy lifestyle. I always encourage people to do the best they can in a way that balances the most healthy and practical approaches for them. The main tweak I would recommend is to freeze 4 of the 5 smoothies, and only keep 1 for the next morning, not the first 2. The freezing process will delay more of the nutrition breakdown and oxidation, which begins to occur as soon as we peel, cut, or blend our food. Also, I assume when you say "cooler" you mean the fridge, and not a cooling lunch container of some kind. When you store your smoothie for long periods of time, like overnight, it should definitely be in the fridge or freezer. While fresh is best, all of these tips are to optimize the nutrient integrity, and can help you if this is what is required to make green smoothies work in your diet. Cheers!
Venzulla Zulla (1 month ago)
This is very informative. Thank you.
Healthytarian (1 month ago)
You are most welcome, and thank you for sharing your feedback with me.
missaltay718 (1 month ago)
I've been making my green smoothies with a cup of 100% juice, greens and a banana. How bad is it to use 100% juice, am I undoing all the health benefits of the greens?
missaltay718 (1 month ago)
+Healthytarian thanks for such a detailed explanation 😇
Healthytarian (1 month ago)
By doing this, meaning blending fruits and veggies that have already been juiced, you are destroying more of their health and nutrition benefits and creating more oxidation. So you are not necessarily undoing their health benefits, but you are tremendously decreasing/destroying them. If you want a green juice, just focus on the green juice and drink that fresh. If you want a green smoothie, then focus on blending whole plant foods and consuming them fresh. But I discourage you from double-processing your nutritionally-rich and fragile fruits and vegetables. To your best health, cheers!
김혜령 (1 month ago)
녹색딸기 파란같이 레드 서양배 노란딸기 블랙딸기 파란라즈베리도 좋은 재료 입니다 하얀 딸기 보라딸기
Healthytarian (1 month ago)
Thanks for sharing those fruit suggestions too.
김혜령 (1 month ago)
좋은 정보 알려 주셔서 감사합니다
Healthytarian (1 month ago)
20/5000 대단히 환영합니다. / You are very welcome.
Manasi Padhye Bhatia (1 month ago)
you are beautiful too God Bless you Ma'am
Healthytarian (1 month ago)
Thank you so much :)
Manasi Padhye Bhatia (1 month ago)
The best video I have seen explaining good and bad and showing how the expert should be. Ms Evita Ochel you are great .
Healthytarian (1 month ago)
I am very humbled by your kind and thoughtful feedback. Thank you Manasi!
SHARON EMPSON (1 month ago)
Thank you evita. Sharon california
Healthytarian (1 month ago)
Always a pleasure Sharon :)
joan wilson (1 month ago)
Thank you for this clear informative video - How do you wash your fruit and vegetables please? x
joan wilson (1 month ago)
+Healthytarian thank you very much for your response x
Healthytarian (1 month ago)
You are most welcome Joan! As for washing, just with regular water. I do not bother with any specialty produce washes, though that is not to say they are not a good idea in some cases. My approach is that I aim to buy most of my produce organic, which automatically reduces many of the conventionally grown produce problems. I also eat wild greens and grown my own leafy greens throughout the summer months. Those require just a basic rinse, if that, as it is the most natural way to eat our food and get many benefits including vitamin B12, which is part of Earth bacteria, that today is sterilized out of our food. This is of course given that I live in a natural area and not close to people who spray their lawns, gardens, or have any industrial or agricultural facilities nearby, otherwise that approach would not be recommended. So I always recommend to assess your needs and preferences and work with what is most practical and effective for your needs.
Charles Eden (1 month ago)
Just out of curiosity what's wrong with using unrefined cold pressed coconut oil and or completely raw vegan plant-based protein powder
Healthytarian (1 month ago)
You are most welcome :)
Charles Eden (1 month ago)
+Healthytarian wow... Thank you so much for the detail to answer... Makes perfect sense I'm really glad I asked... Thank you again
Healthytarian (1 month ago)
Hi Charles, all oils, regardless of what kind or quality they are, are isolated extracts of the whole food, and thus not included in true "whole food" diets. Whole foods, as nature creates them, provide us with the whole package of nutrients that our bodies are familiar with and know how to unpackage and assimilate most effectively. Isolates or extracts of foods are human-made and foreign to our bodies, and thus will always carry some risks and unpredictable effects. All oils have also been found to have an inflammatory effects on arteries, if you look into the work of cardiologist, Dr. Esselstyn. With regards to coconut oil specifically, I recommend these 2 helpful articles, which summarize things well from Forks Over Knives: 1. https://www.forksoverknives.com/is-coconut-oil-healthy-or-hazardous/#gs.Gi1D0ica By Alona Pulde, MD and Matthew Lederman, MD 2. https://www.forksoverknives.com/the-real-coconut-oil-miracle-how-a-high-fat-high-calorie-condiment-became-a-superfood/#gs.TwiOcWdK By Jeff Novick, MS, RD A similar story applies to any protein powder. While there are very low quality ones and very high quality ones, at the end of the day they are all processed foods, based on isolated compounds, extracts, and often some synthetic ingredients. They are not real food. When we eat whole, real foods, our bodies are again provided with the most natural nutritional balance and self-regulation ability. When we flood the body with an isolated nutrient, like protein, it is completely unnatural to the body. The same goes for most supplements, like multivitamins, that pride themselves on providing us with 100% of the RDA or DRI of the various vitamins and minerals, as if that is a good thing. Most of that is excreted and creates unnecessary stress to be dealt with accordingly. Our society loves to package and bottle things, and then convince us they are good or even better than whole, natural foods, but that is just not the case. Our bodies have a natural intelligence and design and the more we support that and them with the right foods and lifestyle habits, the better everything works. Aside from all that, and in addition, protein powders, even the high quality ones have been found to have numerous contamination concerns. This should not come as a surprise to any of us, for as soon as something is mass produced or industrially produced, it is bound to have problems. For more info about the contamination concerns, here is a good resource: https://www.cleanlabelproject.org/protein-powder/
grace nzyabake (1 month ago)
Wooow.......like this page
Healthytarian (1 month ago)
Thank you Grace.
Dien Tran (1 month ago)
Thank you so much for the information 👍👍👍👍👍❤️❤️❤️❤️👏👏👏👏
Healthytarian (1 month ago)
You are most welcome! And thank you for sharing your love and kindness through your comment :)
Simon Leung (1 month ago)
Thank you Evita. I am a newly diagnosed diabetic and I am taking Keto recently with great result on blood sugar. I am not used to green smoothies but I am prepare to get started with green smoothies. Some green might not be healthy when consumed raw. Would those green better to be steamed/cooked before stir ?
Healthytarian (1 month ago)
Hello Simon, thank you for your comment. In general, all greens are just fine and provide more benefits when fully raw, than cooked. This is how nature created them, and it is through cultural upbringing and societal practicality that we begin to process our food with heat over the years. It was one thing to cook animal foods for safety and palatability, or other foods to extract more calories when food was scarce, but when it comes to delicate foods like fruits and vegetables, most of them are perfect just as they are and best eaten raw. However, I understand your concerns, as there is a lot of fear shared about raw greens, like spinach and oxalic acid for example (I covered that in several comments here below the video if you search). Yet, when we thoroughly research this matter, we find that there is much more benefit to eat the spinach raw than cooked, or any other greens. Most of the things that people think are "bad" in certain plant foods, due in part unfortunately to the reductionist way of thinking that pervades modern medicine and science, are actually beneficial for us. When we take things out of context however, we don't realize we are working against ourselves by focusing on the details and losing sight of the big picture. We have to keep in mind that heat is very destructive and either destroys or denatures many (if not all to some degree) of the mico and macro nutrients. Having said this, there is nothing wrong with gently cooked vegetables, if that is what is desired, like cauliflower or broccoli. However, leafy greens are super sensitive and it is best to keep them just as they are, and benefit from them fully as part of raw green smoothies. As for your approach to diabetes, be sure to look into whole food, plant-based eating and its short-term and long-term success with healing diabetes. It is a much more sustainable and natural approach than keto. If this is totally new for you, I recommend starting with the film "Forks Over Knvies" and their wonderful website full of information and recipes: https://www.forksoverknives.com/ Best wishes for your continued healing and good health!
Deron Baker (1 month ago)
Very practical info on which greens and fruits make best combinations.
Healthytarian (1 month ago)
Thank you, I appreciate your feedback Deron!
Very nice, thank you.
reborika (1 month ago)
wow! great vid and so informative! thank you! I had no idea that you should not be adding coconut water or almond milk which I do and thought I was doing something healthy. I am a new smoothy goer..... I do find tho that I have been experiencing headaches now :(
reborika (1 month ago)
+Healthytarian thanks so much for your feedback....much appreciated! I dont drink coffee. only on saturday mornings.... and have increased my water intake to the proper amount as I never really drank water before....so I am still trying to figure out the headache thing.....still I feel better mentally and am going to stick with my smoothies thanks again for your feedback :)
Healthytarian (1 month ago)
Thank you for your feedback, and glad to hear you enjoyed the video :) As for those drinks, yes, they are completely unnecessary and often a waste of our money and ones that introduce processed ingredients into our bodies unnecessarily. With regards to your headaches, consider a few things that may be contributing to them: - if you are replacing coffee or minimizing coffee with green smoothies (coffee use, overuse or detox often results in headaches) - if there is a new ingredient that you are sensitive to (this could be a preservative in one of the drinks you were using or something similar) - if you have been sleeping worse - if you have been getting less water - if you have been under new or pronounced stress - if you have been getting enough movement and fresh air Other than that, nothing in a green smoothie, as per the ingredients I talk about in this video would be the culprit behind getting headaches. Best wishes.
Sudor Kaegon (1 month ago)
Woman you are gifted!! Your presentation is spot on. I wish today’s generation would embrace leafy green smoothies than all the junk processed food/snacks sold in shops. At the end of the day we all need to stay healthy and happy. I’d try out your ideas. I dread the taste of kale uncooked but will brace up for the challenge. Shalom!
Healthytarian (1 month ago)
Thank you so much for your positive feedback and enthusiastic comment. This is so very appreciated! And yes, I do hope you try it as most people are pleasantly surprised by how enjoyable these green smoothie combinations are.
Elise Payne (2 months ago)
Thank you very much
Healthytarian (2 months ago)
My pleasure Elise!
Wayne Midro (2 months ago)
Beautiful explanation of essentials
Healthytarian (2 months ago)
Thank you so much for the nice feedback :)
Barbara Lyman (2 months ago)
This is a great video. The instructions are clear and concise. Thanks!
Healthytarian (2 months ago)
You are most welcome Barbara, and thank you for your feedback.
Sri vvp (2 months ago)
Superb video giving detailed explanation about making green smoothies. Really very very helpful .l love your work.👍👍👍can you please let me know if we can use moringa leaves in smoothies.Thanks Keep up the good work.👌👌
Healthytarian (2 months ago)
Thank you so much for the nice feedback, and great to hear you enjoyed the video. With regards to morninga, this was asked before (search comments for moringa if you are interested to read that case scenario), in general yes, you can add that in, as long as it is in amounts that are palatable and safe for you. Enjoy!
cc Oliver (2 months ago)
Very specific breakdown of what to do. Thanks. Learning a lot by watching this
Healthytarian (2 months ago)
You are most welcome Chalika! Thank you so much for your nice feedback :)
James Cockey (2 months ago)
Thank you, excellent video.
Healthytarian (2 months ago)
My pleasure James, and thank you for your nice feedback.
John Adams (2 months ago)
The best informative video I have seen on smoothies, that answers a lot of questions I have been seeking. Thank you.
Healthytarian (2 months ago)
Really great to hear John! Thank you so much for taking the time to share your feedback.
Lisa Morris Morris (2 months ago)
Thanks for this video gave me some great tips
Healthytarian (2 months ago)
Wonderful to hear, and thank you for the feedback Lisa.
Sherreigne 1 (2 months ago)
Thank you so much. I tell my friends and family all the time that all I use is water (not almond milk) and they look at me like I’m crazy. My smoothies are always delicious. 😋
Healthytarian (2 months ago)
My pleasure, and thank you for sharing your comment.
SHARON EMPSON (2 months ago)
Evita, on your boosts can you refer me to clean sources for super greens that you mentioned. Here in california we have prop 65 warning on many products containing organic greens and plant based proteins. I realize you do not recommend powdered proteins but what boost super greens do you recommend that are clean. Spiraluna, etc. Thank you, sharon California Love your videos, recipes and teaching!
Healthytarian (2 months ago)
Hi Sharon, thank you so much! I just replied to your other comment that you asked about spirulina. With regards to organic greens, the ideal thing is just to rely on the leafy greens, and not powdered greens. Spirulina and chlorella are different and will provide other benefits, so they can be a good potential boost if from high quality sources (I've included the links on how to find in the other comment). In general, if you want a "greens" powder though, you may wish to explore Markus Rothkranz and what he offers: http://markusrothkranz.com/online-store/wildforce/greens.html (He has lots of videos about it on YouTube here.) I haven't used it myself or researched his formula, but I recommend it as he is very big on pure and natural living, with an emphasis on raw, vegan, and wild foods.
notatroll18 (2 months ago)
Thank you, well explained.
Healthytarian (2 months ago)
My pleasure, and thank you for the nice feedback.
Christina Augustine (2 months ago)
Wonderful information and I made these green smoothie everyday but lately I learnt about blanching the spinach before blending them into smoothie as they can cause “stones” in the gall and kidneys. Is this true ? Thanks in advance ;-)
Christina Augustine (2 months ago)
Healthytarian Thank you so much for replying, will check up the link you provided. Thanks again !
Healthytarian (2 months ago)
Thank you for the feedback Christina. I addressed oxalates and kidney issues in the comments if you search, but in general, no, it is not an issue and blanching subjects the sensitive nutrients to unnecessary heat and nutrient denaturation. Nature did not make a mistake in creating the foods that it did, and we usually introduce more harm than good by tampering with it, like subjecting it to heat or heavy processing, etc. The biggest risk factors for kidney problems are diets high in meat and diets low in water intake. Unfortunately there is a lot of incomplete or misleading info shared online that often causes and creates unnecessary fear. For trusted health and nutrition info, I highly recommend Dr. Michael Greger's work. Here is some info from him about kidney stones: https://nutritionfacts.org/topics/kidney-stones/
Ggg (2 months ago)
Thank you so much for this video ! I always wondered how to do this :)
Healthytarian (2 months ago)
My pleasure! Thank you for your nice comment.
Dennis Gaffney (2 months ago)
Please write a book ? You have so much information it is overwhelming.
Healthytarian (2 months ago)
Hi Dennis, thank you so much. I have actually written a book all about the foundation of healthy eating and living. You can find info about it here and it is available worldwide: http://www.evitaochel.com/post/healing-prevention-through-nutrition
MegaBuster27 (2 months ago)
At last, a video that just explains why and what to add, or not too add. It just took me a while to find it. Thank you.
Healthytarian (2 months ago)
You are most welcome, and thank you for your great feedback.
Fletcher Brown (2 months ago)
The Gold Standard for Green Smoothie / Nutrition information. Wow! I am new to learning about nutrition/healthy eating and I have spent too many hours on YouTube looking at folks make green smoothies. Look no further. This is the top YouTube video you will find discussing healthy advantages of green smoothies and one of the top videos I have seen on YouTube, ever, on any topic. The presentation is perfect. Detailed information on both “how”, and more importantly, “why” of green smoothies and all the nutritional backup. Split screen with video and audio of the presenter on right half and clear, legible, text on the other half. I think this person knows a thing or two about teaching. Added bonus: Clear audio, perfect diction of presenter (you won’t miss a single word); doesn’t have distracting, loud music playing in the background competing for your attention. My new vita-mix arrived yesterday and now I have my go-to resource for all my nutrition needs. I am now a new subscriber and look forward to seeing all of your other training videos. Well done - and Thanks so much for all the hard work you must have put into this.
Healthytarian (2 months ago)
I am so greatly moved by your thorough and amazing feedback Fletcher. Thank you SO much for taking the time to write this comment and share it with me. It means a lot, as such keen observation, thoughtfulness, and kindness can be a rare thing today here on YouTube. Best wishes to you, and have fun with the new Vitamix :)
kristi shore (2 months ago)
Great video! I'd like to add a tip. When using a Nutribullet type blender and FROZEN fruit your smoothie will blend quicker and more easily if you put the fruit in first and your greens last. That way when you flip it you blend your greens and liquid first helping the blender blend the frozen. If the fruit goes in last once you flip the liquid and frozen fruit can become a stubborn mound that just sits and whirls. At least in my experience. Happy smoothing!
Healthytarian (2 months ago)
Great tip! Thanks so much for sharing that here Kristi, and for your nice feedback.
Joanne roundhill (2 months ago)
Which make and model is you blender please
Joanne roundhill (2 months ago)
Healthytarian (2 months ago)
Hi Joanne, I have an older model of a Vitamix blender that is over 10 years old now, but still available. It is the 5200. There are many other models of Vitamix now to choose from, but this one is one of their originals and really good.
Martha De Diego (2 months ago)
Por favor podrían dar la versión traducida al español?
Healthytarian (2 months ago)
Lo siento, pero no puedo Martha. Yo hablo Espanol muy poco. Quizás el traductor de Google pueda ayudar de alguna manera o YouTube ofrece una traducción en un futuro próximo.
François Lavallée (2 months ago)
Excellent video! You're the best!
Healthytarian (2 months ago)
You are so kind, thank you!
Phyllis Leshoure (2 months ago)
Thank you for this video. I have a question. If I desire to do say a 40 to 60 day green smoothie cleanse, does it matter if I do primarily bananas, mango, spinach, and flax seeds on most days. OR would it be best to add in different fruits. and vegetables?
Healthytarian (2 months ago)
Hi Phylis, it would be best to diversify your smoothie ingredients. For example, if you have 3 green smoothies a day, make each one a difference combo of greens and fruits and seeds. OR drink one combo one day all day, and then switch up to a completely different combo the next day. If you have about 4 different combos, and rotate through them every 4 days, that should be fine too. This way you are getting the most variety of different nutrients and minimizing the risk of any food allergies, etc.
Kevin Patrick Mason (2 months ago)
You,re channel is the best ,just found you ,great video,thanks, ps keep them coming
Healthytarian (2 months ago)
Thank you for your nice comment :)
Mrs. CeCe (2 months ago)
Thanks for sharing this very helpful information.
Healthytarian (2 months ago)
You are most welcome. Thank you for your kind comment.
Maria Sch (2 months ago)
I have been looking for a video like this for quite some time. They are so many videos out there but this one is very clear, no nonsense and very informative. Thank you for taking the time to make sure a video 🙏🏽
Healthytarian (2 months ago)
Glad to hear you enjoyed it so much! Thank you for your nice feedback.
al hardee (2 months ago)
Great video. Thanks.
Healthytarian (2 months ago)
My pleasure. Thank you for your feedback.
b millan (2 months ago)
Nice vid - i had an Aunt that was into all these health smoothies and working out she was a monster..unfortunately, she was on her way to the supermarket and bank and she got run over by a bus. Well, at least she died healthily!
b millan (2 months ago)
+Healthytarian ahh thanks btw i got all the ingredients yesterday going to make my first green smoothy in a few hours round 10 :)
Healthytarian (2 months ago)
Thank you. I am sorry to hear about your Aunt's accident, but at least she created a high quality of life for herself, and in the end that is what this is all about — quality over quantity.
Dianne Brown (2 months ago)
Thank you for lessons on smoothies.
Healthytarian (2 months ago)
My pleasure Dianne :)
Aparna Chegu (2 months ago)
should we remove pulp or not while preparing green smoothie ?
Healthytarian (2 months ago)
Not at all Aparna. The whole point of a smoothie is to eat the "whole" food and gain all of its nutrition and health benefits. A smoothie is not a juice, which is an extract without pulp.

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