This recipe from Mila’s Meals: The Beginning & the Basics, published and written by Catherine Barnhoorn, R480, uses fresh greens, but you can turn any smoothie into a green smoothie by adding a teaspoon of green powder


  • 1 cup shredded kale or spinach
  • 1 banana, peeled
  • 1 apple
  • 2 dates, soaked
  • ¼ cup frozen peas
  • ½ cup preservative-free coconut milk (or water)
  • ½ cup water


1. Place all the ingredients in a blender and blend until smooth.

(Makes 2 cups)

Create your own smoothie formula:

This smoothie ‘formula’ will guarantee success as you experiment to find what works for you.

½ cup liquid + 1 handful greens + ½ cup fruit + 1 creamy fruit + ½ T fats + 1t extras

Liquid: Nut milk, coconut milk, coconut water, water.
Greens: kale, spinach, Swiss chard, peas, green string beans.
Fruit: strawberries, blueberries, raspberries, grapes, mangoes, peaches, nectarines, apricots, pears, apples, pineapples.
Creamy Fruit: banana, avocado.
Fats: nuts (almonds, cashews and macadamias); seeds (sunflower seeds, pumpkin seeds, flax seeds, sesame seeds, chia seeds); and oils (avocado oil, flax oil, hemp oil, coconut oil).
Extras: sweeteners (honey, dates), flavours and spices (vanilla powder, cinnamon, nutmeg, ginger); superfoods (baobab, maca, lucuma, camu camu, green powder, raw cacao).