7 Days of Green Monster Smoothies

Take this healthy challenge to boost your nutrition! This simple post outlines multiple variations of smoothies that you can easily make  to help improve your diet - and to help develop healthy habits! Take the 7 day green monster smoothie challenge! ::Dontwastethecrumbs.com

There are two basic types of smoothie makers:

TYPE A.  The person who throws in whatever they think sounds good and VIOLA! – They have a deliciously healthy smoothie.


TYPE B.  The person who follows a recipe because they’re slightly afraid that just throwing in this or that will make their smoothie taste bad.  And then they’ll feed bad for wasting all that produce.  And then drink the horrible-tasting smoothie anyway.

I’m type B.  I want my smoothies to taste good, so I follow a recipe.  Mr. Crumbs is type A.  He doesn’t care what it tastes like in the end as long as he’s getting a glass full of fruits and veggies.  He says that it tastes “good,” but I’ve tasted a few and it’s hard to look past the breastmilk-fed-baby-poo look in order to qualify the smoothie as edible.

So I stick to the plan.  Mostly.

I’ve been drinking green monster smoothies for over a week now, varying just slightly from the basic recipe so my affectionately named “monster” smoothie doesn’t taste monsterous.



But first, have you heard of green monsters before?  They’re basically smoothies that are green – in color – because they’re made up mostly of spinach (or kale if you can’t eat spinach) and spinach is really, really good for you.  This leafy green vegetable is high in fiber, protein, iron, folate and a bunch of other vitamins and minerals that you probably didn’t know you needed. :)  You can pretty much add whatever you want, but I first started with the basic recipe – the “no fail” recipe that even beginners would like.  Honestly, I thought it was just o-kay.  But I kept going and tried various additions and let me tell you what –


I’m addicited.  I can’t imagine having anything else for breakfast for the rest of my life.  Cross my fingers that I never have to eat scrambled eggs with bacon and homemade biscuits!

Mmmm… maybe that should be on the dinner menu then…

I figured if I liked them, you would too, so I’m sharing some basics and some variations for you to try.

5.0 from 1 reviews
Basic Green Monster Smoothie
Recipe type: Beverage
Serves: 1
  • 1 cup milk (see this page for a listing of homemade non-dairy milks)
  • 1 banana
  • 2 cups fresh spinach
  • 1 tablespoon flax seed (optional)
  1. Place all ingredients in a blender and hit go. Add ice to the blender if you want it extra cold and thick.

Sticking (mostly) to the original plan, here are the variations I’ve done so far:
Day 1:

1/2 cup kefir
1/2 cup plain almond milk
1 banana
2 cups spinach
1 tablespoon flax seed

Day 2:

1/2 cup kefir
1/2 cup plain almond milk
1 banana
2 cups spinach
1 tablespoon flax seed
4 whole strawberries

Day 3:

1/2 cup kefir
1/2 cup plain almond milk
1 banana
2 cups spinach
1 tablespoon flax seed
1/2 cup blueberries

Bananas and Mangos

Wanna guess where those delicious yellow babies are going? :)

Day 4:

1/2 cup kefir
1/2 cup pineapple juice (strained from canned pineapple)
1 banana
2 cups spinach
1 tablespoon flax seed
1/2 mango

Day 5:

1/2 cup kefir
1/2 cup plain almond milk
1 banana
2 cups spinach
1 tablespoon flax seed
1 tablespoon peanut butter

Day 6:

1/2 cup kefir
1/2 cup plain almond milk
1 banana
2 cups spinach
1 tablespoon flax seed
1 tablespoon nutella

Day 7:

1/2 cup kefir
1/2 cup plain almond milk
1 banana
2 cups spinach
1 tablespoon flax seed
1/2 cup mixed frozen berries

Additional  Variations:

I give all of these variations two thumbs up.  My favorite was day #4 with the pineapple juice and mango.  YUM-O!

Want another free smoothie recipe??

Here’s how to get it:

  1. Go to the “Freebies for Fans” link on the Crumbs Facebook Page. (You must be logged in to your Facebook account, or create one, to see the Freebies for Fans link.)Freebies for Fans
  2. Click “like” if you are not already a fan.
  3. Click on the link(s) of your choice to enjoy the fan freebies!
High Protein, No Powder: Protein Bars and Smoothies Made with Real Food
Now available! “High Protein, No Powder” is the ONLY eBook that educates on the dangers of protein powders, teaches you how to make your own high protein smoothies using REAL food and offers 20 smoothie recipes you can make NOW. Read more HERE and continue the journey to healthy living!.


Adding 1/2 cup of blueberries or strawberries won’t make your green monster taste like blueberries or strawberries (respectively), but it will add a hint of the berry flavor and much deliciousness.  The peanut butter addition was just heavenly…


By the way, don’t freak out of your green monster is less green with your added fruit.  Blueberries made the smoothie slightly purplish-greenish, which may weird some people out, but if it does, just close your eyes when you drink it. :)

How do you like your green monsters?
Disclaimer:  This post contains affiliate links.  Making a purchase through these will help keep the lights on in the Crumbs house.  Thank you in advance for your support!

Eat Well, For Less!

Subscribe for free weekly email updates
and receive a free eBook and budgeting
printables to help you on your real food journey!


  1. Leona Davison says

    Green Monster smoothies?!! It does not look delish! Are any of you turning green yet? LOL We don’t own a blender — gave mine away before we left Seaside — and Wayne doesn’t have one either. Maybe someday we’ll catch the smoothie fever and buy one — just maybe. Anyway, y’all enjoy your monster drinks!


  2. says

    I made one this morning after seeing your post. I used almond milk, bananas,frozen vanilla yogurt (bought a big container on clearance and froze it in ice cube trays for smoothies),peanut butter, and spinach. It was so yummy!!!

    • Tiffany says

      I’ve been craving a smoothie with peanut butter since the first one I made! I’m trying to try a different variation every day, but I may make an exception for that one… or make another smoothie for lunch! Good idea on freezing the yogurt!

    • Lyndsey says

      JoAnn, most people who are lactose intolerant can tolerate yogurt – the live cultures digest the lactose for us- I use plain yogurt instead of milk in mine and it works great. Truth be told I also add chocolate soy milk for the liquid component.

  3. says

    I’ve been wanting to make some green smoothies at home but don’t want to invest in a juicer until I really am ready…this looks great to start off with in a blender!

    • Tiffany says

      Hi Rita! If you have a decent blender (simply one that gets the job done), I personally don’t see a need for a juicer unless you specifically want to juice. A little bit of liquid goes a long way into making veggies drinkable!

  4. says

    Looks yummy! I love smoothies and we start everyday with Kefir smoothies, haven’t put spinach in them before though, maybe I will get brave and try it. :)

  5. says

    I love to drink green smoothies, once you get started you cannot stop. I like to make mine with coconut water, pineapple, mango, banana, spinach. A Tropical green smoothie.
    I have also used low calorie coconut milk, plain greek yogurt for my smoothies.
    I love them I cannot go a morning without having one. Stopping by from Motivate Me Monday link party

  6. says

    I’m a type A Smoothie-er. I love combining spinach, berries, coconut milk and a little protein powder. It’s the secret to my success – though sometimes, I toss a little pineapple or mango in. YUM. I can’t wait to make smoothies with spinach from my own garden. Anyway… great post! :)

    I newly launched Salmon At Seven (I used to be EKat’s Kitchen), and would love if you stopped by, said hi, and maybe, entered a giveaway!xoxo

    • Tiffany says

      Don’t fear! Try one with berries, mango or peanut butter first – those “hid” the spinach flavor best. As I keep testing new ingredients, I’m learning that the stronger the flavors of everything else, the more mild the spinach.

  7. Rhiannon-Baked In The South says

    Love this! Thanks for sharing! We would love to have you link up over at our party!

  8. says

    Some great smoothie ideas here. I found this through Turning the Clock Back’s What’s Cooking Wednesday. I have linked in an attempt at meatballs. Have a lovely week.

  9. Peg says

    What is kefir? What could I substitute for it? Thanks, sounds like something I would like to try to get off iced cappacino.

    • Tiffany says

      Hi Peg! Kefir is fermented milk. Sounds weird, but think yogurt and add even more good-for-you probiotics. It’s thicker than milk but thinner than yogurt. You can substitute 1 cup of milk, or 1/4 yogurt with 3/4 cup of milk if you’re looking for greater digestion benefits. I think this could get you off iced cappuccino’s, but I’ll warn you that there’s no coffee!

  10. says

    I love green smoothies! Sometimes I freeze pairs to sweeten the instead of bananas and avocados to make them creamy. Cucumber is also great in them.

    I will have to try adding flax sometime. I never have. Do you pre-grind the seeds or throw them in whole?

    • Tiffany says

      Hi Kristina! I buy my flax from Costco and it’s ground for me. I do want to look into buying them whole, in which case I’d throw them in whole since my blender can handle it. Pears and cucumbers – I hadn’t heard of either! I love pairs so when they’re in season, I’ll definitely give them a try!

  11. says

    I have heard so many people talking about adding spinach to smoothies. Thanks for the recipes! I’m definitely a Type B smoothie maker. My husband is much like Ratatouille in that he can just smell things, throw them together, and it tastes great. Thanks for sharing at the Pomp Party! Pinning to our Pomp Party board!

  12. says

    Thanks for the recipe! I just signed up for a Warrior Dash along with some other girls from my exercise class. My breakfasts really need to get healthy! -Marci

  13. says

    Hi Tiffany,
    I just love your Green Monster Smoothies and want to try them all. Hope you are having a great summer week end and thank you so much for sharing with Full Plate Thursday.
    Come Back Soon!
    Miz Helen

  14. Lyndsey says

    I’m a reformed Type B Smoothier! I like to use spinach, plain yogurt, a T. of peanut butter, one sliced frozen banana, and a little chocolate soy milk. Yum! It’s seriously delicious! If I don’t get to make one for breakfast then I find myself craving it for lunch, it’s THAT good! I add different fruits when I have them, but the basic recipe is so good that it’s not necessary.

  15. emily says

    just wanted to let you know that this will be featured at this weeks Tasty Tuesday party. Going live tonight at 8:30. Come back and grab a featured button if you don’t already have one! Thanks for linking.

  16. says

    I need to try the spinach, I don’t know why but it sort of turns me off. However I was juicing avidly two years ago before my wedding and I felt amazing, I need to get back into the swing of things again with smoothies and juices… makes my mouth water.


  17. says

    Your recipe is featured on Full Plate Thursday this week. Hope you have a great week end and enjoy your new Red Plate.
    Come Back Soon!
    Miz Helen

    • Tiffany says

      Hi Christine! I buy my kefir at Trader Joe’s. I haven’t checked Whole Foods yet, so I’m not sure, but perhaps worth a phone call (or stop if you’re in the area). You can also make your own by purchasing kefir grains and “growing” kefir in milk, on your counter, for about 24-48 hours (depending on the temperature of your house). I’ve seen the grains on Cultures for Health and Amazon. I’ll be purchasing grains this month since I’m going through it regularly so I hope to be able to document the process for you guys!

  18. Kelli says

    Ha, ha! I’m sort of type A, except leave out the delicious part. I’ve always used green smoothies and green juices to cram as many nutrient-dense, disease-fighting plants into myself. I chug them. It’s the way I can get greens and other intense cleansing plants into my body without the annoyance and gross-factor of chewing them. I have made a couple of fruit-based or cacao-flavored things that were good. Those are treats. Usually I’m pounding down leafy green-blueberry-onion-lemon-ginger-turmeric-black pepper-oregano-rosemary-kelp-dulse smoothies as my breakfast staple. I do like making an omega-3 shake of hemp seeds, flax seeds, cacao, Himalayan pink salt, and stevia. That is my tasty treat. If I can fit in another green smoothie and/or a vegetable meal, that’s a good day. I think my first smoothie in my Vitamix was pretty foul. I think it included bean sprouts, carrot, and tomato and was way too thick. My green smoothies have evolved over time. I use them to get medicinal compounds in fast.

    • Tiffany says

      I find that the longer I drink smoothies, taste doesn’t remain as an important factor. I too look for nutrient dense foods and often toss them in there. The sour taste of kefir kinda evens out anything strange, lol. I don’t know if I’m brave enough to drink onion just yet, but I won’t say never!

  19. Vanessa says

    hi :) i am just starting the green monster smoothie plan :) all these recipes sound great. first one i am trying is
    2 cups organic baby spinach
    1/2 cup low cal. coconut milk
    1/2 cup frozen greek vanilla yogurt
    1 banana
    1 tsp cocoa powder
    lets see how it goes…

  20. Kristin says

    I would love to make one this morning, but I am out of fresh spinach…what about frozen? Have you ever tried it?

    • Tiffany says

      I personally haven’t tried frozen spinach, but several others have tried and do recommend it. Imagine what two average handfuls of spinach would cook down to and use that for your smoothie – maybe 2-3 rounded tablespoons? Please let me know how it turns out!

    • says

      My sister uses frozen and says a cup will do it, which seems to me to be a physical cup, which would be half a package, not “8oz = 1c, so 1 whole package.” I mean, I’m sure you could do a whole package, but that would get pretty pricey pretty quick.

      • Tiffany says

        Thanks for the update Mat! I don’t think I’d put an entire package of frozen spinach in one smoothie either. Definitely to cut the cost, but that just seems like it would be an awful lot of spinach – even for a spinach lover!

        • says

          I was able to get 5 servings out of 2 of the brick packages of frozen spinach, which is about $3, so that cuts costs nicely for those of us who need to consider that. I portioned it, and then put one portion in the fridge for the next day to make it a little less frozen.

          NOTE: Unless you have a very good blender, you’re going to want to put your liquids & spinach in first and blend until smooth and then frozen banana and any ice you want to add and then blend smooth again. Otherwise you’re bound to bind it up with all the frozen stuff.

          Speaking of blenders, this is very helpful – http://perfectsmoothie.com/smoothie-blenders I need something better than the basic one we have, but I’m not going to the $250-$400 level, so I just ordered one of the Osters. Maybe we’ll make the bigger jump later.

          @Madeline — I don’t think frozen hurts the flavor. Actually, I’m amazed at how much so little peanut butter really dominates the flavor. Also per your comment, can you mix yogurt and citrus without it curdling or doesn’t it matter since your blending and drinking right after anyway?

          • Tiffany says


            Thanks for the link to the blenders. I’m sure many will find it helpful when deciding to upgrade!

            I haven’t had any problems with curdling when using yogurt, or any other dairy (I use kefir frequently). I’ve even made big batches 2-3 days ahead of time without a problem. I don’t know the science behind it, but my (non-expert) guess would be that the particles that gather and curdle can’t mingle very well since there’s so many other things going on at the same time. :) ~Tiffany

          • Tiffany says

            Oh, and those interested in more delicious smoothies should definitely hang around next week. There’s nearly a week’s worth coming!

  21. Jennifer says

    I had my very first green monster today for breakfast!!! Mine, like you said b/c of added fruit,was a dark greenish blue. Weird but very tasty!! In my smoothie was 1 banana, 2 cups of blue berries, 1 1/2 cups of unsweetened vanilla almond milk and a big ole handful of spinach!! Yum!! LOVE the idea of freezing yogurt, and also the idea of chocolate soy milk!!! I’m thinking chocolate banana and peanut butter?!?!?

    • Tiffany says

      I think the color of smoothies is the best part. My husband and I always guess what color the end result will be, based on the myriad of fruit colors. Most often we settle on “baby poop” lol. Chocolate milk, banana, small scoop of peanut butter and a big handful of spinach would be delicious! Go for it!

  22. Madeleine says

    Hi Tiffany,
    I have been reading your blog for quite some time, and have admittedly been afraid to try the green monster. I tried it this morning and it was delicious. My doctor told me to drink more milk/yogurt for health reasons (I am a woman in my mid-20s) and this seems to be the best way to do it. I would be curious to here how the frozen spinach went. I believe frozen spinach is cooked and has (in my opinion) a much stronger taste then fresh spinach. I personally upped the yogurt (plain greek) and added a little orange juice for the liquid.
    Happy Monday!

    • Tiffany says


      I’m so happy you boarded the green smoothie train! I prefer fresh spinach over frozen because some nutrients are lost when food is cooked (the degree to which is unknown, especially when you aren’t the one cooking it). Oranges and pineapples are “juicy” fruits so if you ever ran out of juice or milk or whatever, those help to keep the smoothie smooth. :) Happy Tuesday to you!

    • Kitty says

      frozen spinach isn’t really cooked. try thawing it and you’ll see. I’m guessing it might be steamed a bit to wilt it so that it’ll pack in there tightly, but that’s also to stop the enzyme action so it won’t continue working (at a slower rate) in the freezer. it’s a principle of using a freezer to preserve foods. if frozen without steaming then it can darken to black in the freezer over time. the amount it’s steamed is about a minute if I remember right.

  23. Kitty says

    I’ve been tempted by the idea of smoothies, but can’t face the idea of drinking my meal. if I can’t chew it, I’ve not eaten. LOL not to mention I’m allergic to dairy. AND diabetic so fruits raise my blood sugar. I just can’t see how this craze would work out well. the one time I made smoothies for my grandkids they were SO not impressed. they’d rather have food, too, it seems.

    • Tiffany says


      I can relate to your drinking vs. eating dilemma. I’m a chewer too! We use the dairy for its probiotic benefits, but we use coconut water too. In fact, here’s a recipe your kids should love – mine drank it like a dessert!

      1 cup coconut water, 1 banana, 1/2 pear, 1/2 cup pumpkin puree, 2 sprinkles of cinnamon, 2 sprinkles of nutmeg, 1 sprinkle of ginger, 1 sprinkle of clove.

      Tastes like pumpkin pie! I’ve got even more recipes coming next week. The results from a 5-day smoothie fast and my husband drinking vegetables each morning! ~Tiffany

  24. Zach says

    Hi everybody. I’m new to this, but have decided I want to try it. I just have no clue what kefir is. Could anybody please explain? Thanks.

        • says

          My personal recipe, adapted from several GM variations is:
          1/2 cup yogurt (some people prefer Greek, I think it tastes 3x better with regular vanilla yogurt)
          1 cup milk (or whatever you use; almond milk is good, but if you’re on a budget, use what you buy for your house)
          1 banana
          2 cups fresh spinach (or 1/3 of a 10oz pkg of frozen spinach)
          1Tbsp. peanut butter

          It’s easy to remember, and for many people the only extra things your family has to but at the store now are the spinach ($2/pkg) and the yogurt, which are easier to sneak into the family budget.

          • Tiffany says


            The peanut butter variation is one of my favorites! I’m a kefir-girl myself, but using 1/2 cup yogurt and 1/2 cup coconut water with what you have above would be my husband’s personal choice. If someone’s budget was really tight, I’ve seen frozen spinach as low as $1 per package and yogurt can be made at home for the price of milk! Thanks for sharing your recipe! ~Tiffany

        • Tiffany says

          Milk can work just as well if you’re looking for liquid, but kefir offers MUCH greater health benefits with the probiotics. If kefir is out of the question, I’d go with 1/2 cup yogurt and 1/2 cup other liquid (milk or coconut milk would be my two choices). This way you’re still getting some digestive health from the yogurt.

        • Kitty says

          Flax Oil is super perishable, and MUST be bought from the refrigerated section of the healthfood store and refrigerated when you get it home.

          Flax can be bought in the baking section of most supper markets. it comes in two forms, pre-ground, (also perishable) and seeds. you may use either, but must keep the ground seeds, (also called Flax meal or flax flour) in the freezer. the seeds need to be broken before consuming because they can’t be digested, and you won’t get the benefit of the omega3 oils if they aren’t broken. The whole seeds are probably referenced in this recipe, since the blender will grind them.

          If you want to make your own flax meal for a recipe, such as in muffins, cakes, cookies or to sprinkle on a salad or cereal, they are super quick and easy to grind as needed in a coffee grinder.

        • Tiffany says


          Flax in the recipe is referring to ground flax seed. It can be bought in bulk at Costco, or you can buy the seeds and grind them yourself in a coffee-grinder. :) ~Tiffany

  25. ozlem says

    Hi there I love your blog so much and wonderful information two questions
    do these smoothies keep you full until lunch?
    Do you use a high powered blender like vitamin or blender?
    Thank you!!

    • Tiffany says


      Thank you!! These smoothies keep me full for about 3 hours. A couple pieces of cheese or some veggie sticks would hold me over until the next meal time. I currently have a Blendtec, but I’ve made green smoothies in an Oster, commonly found at Target! ~Tiffany

    • Tiffany says


      I don’t personally eat tofu because of the GMO issue with soy so I’m not sure how it would turn out. A smidge of cocoa powder would work, maybe 1/2 – 1 tsp (because a little bit goes a long way). A chocolate variety sounds yummy! ~Tiffany

  26. says


    What am I missing? I make ALL my smoothies w/o diary of any kind – I use water as the base. A typical recipe would be:

    20-24 Oz water
    2-3 cups Kale (keep frozen)
    1-2 cups Collards (keep frozen)
    3+ cups spinach
    blend down.. add…
    orange or apple
    honey (or bee pollen)
    2 cups or so of frozen fruit

    Makes 2-3 Qts that I drink throughout the day.

    I figure the negatives of today’s dairy products outweigh ANY potential health benefit.

    I do drink Almond milk and use for recipes or on my cereal but I stay away from dairy.

    I have drank well over 700 smoothies in the past year and feel FANTASTIC – no digestive issues, sleep great, have lost 50 Lbs and have turned the clock back 20 years as far as my energy level.

  27. Gabriela says

    I have been in the smoothie world for about two weeks, I’ve been looking at the famous green monster, but though I love spinach, I was afraid to try…today I did, following your day 1 recipe, adding some peanut butter (without knowing that one came later) oh my word! I’m in love!
    So, thanks!

    • Tiffany says


      Welcome to the amazing world of smoothies! I’m so glad you enjoyed your first green smoothie! We’re addicted in the Crumbs house, and have tried even more fruits as the seasons are changing. Enjoy the fresh flavors!! ~Tiffany

  28. Jan says


    I made the basic Green Monster recipe this morning and boy was it tasty!!! I had tons of energy afterward and felt really clear and focused! It was simply amazing (since I AM NOT a morning person)!!!!!

    Thank you so much for these recipe ideas! I will continue experimenting with additional fruits to keep it interesting! For the record, I’m hooked!

    • Tiffany says


      I’m so glad you liked them! I’m hooked too, and feel almost “naked” when we run out of greens. We did a banana/mango/watermelon/orange one this week that tasted like a dreamsicle – delish!

    • Tiffany says

      Hey! Thanks for sharing Kel! I’m SO addicted to smoothies, it’s insane. Then again I’m also doing a bit of research too… 😉 The one with mango is REALLY good, and I’m already looking forward to pumpkin season again! :)

  29. Rachelle Shaw says

    This sounds so yummy. I wonder is there a substitute for banana. They make my mouth itch and I try to stay away from them, which is hard cause they are so yummy.

    • Tiffany says

      Hi Rachelle!

      Mango, pears and even chia seeds can be used in place of bananas, which add a hint of sweet and creamy to the smoothie. Mango’s are in season and super cheap right now, so if possible, scope out your markets and buy “seconds.” Puree it all up and freeze in ice cubs to savor the flavor until pears are ripe. :) ~Tiffany

      PS – if bananas make your mouth itch, there’s a good chance avocados may too… which are also a good sub for bananas, but won’t help with the itch factor. 😉

  30. says

    Hi Tiffany!!

    Firstly, I would like to thank you for sharing your recipes. I have a few questions regarding your “7-days of green monster smoothies” plan:

    – Can the smoothies be replaced as your main meals, just like your “five days fast smoothies”?

    -How many times a day can I drink each smoothie and how much do I consume in each serving?

    Thank you very much in advance

    • Tiffany says

      Hi Mahasti! You can use these smoothies as your main meals if you’re looking to cut back on calories. I personally drink one smoothie each morning and drink whatever the blender makes (so the full recipe as written). Hope that helps!

  31. Mahasti says

    Thanks Tiffany for your reply. I just wonder you took only one smoothie in the morning? Is it enough to survive whole day?

    • Tiffany says

      During the fast, I drank one smoothie in the morning and one in the early evening. On a typical day, I drink one as a replacement for breakfast but still eat lunch and dinner.

  32. blender dude says

    Love the different variations you put on your green smoothies. No need to over-complicate things! I’m a big fan of chia, too, as well as flax. Thanks for sharing these.

  33. Smoothie Blender says

    I’m on a diet recently and i think this post will help me a lot. It makes my recipe diversified. Thanks !

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>

Rate this recipe: