Change up your green smoothie liquid base

green smoothie liquid base

Every ingredient in your green smoothies should be placed with a purpose.

When making green smoothies the liquid-base is one that is often overlooked, but the reality is that the liquid that you use for the base of your smoothie is just as important as any other part.

The main reason for changing the liquid base is similar to the reason that we rotate our greens: When we use different liquid bases we give our bodies the opportunity to use many more available nutrients. Sticking with just one liquid base gives your body the same nutrients over and over, which can be good, but why waste the opportunity to receive a variety of nutrients that can work in harmony with the lifestyle that you live? In order to help you know which liquids are best for you we made a list of the most popular bases and highlighted how they affect your health.

Health benefits of a green smoothie liquid base:


Many confuse fatigue with lack of hydration. When you are properly hydrated you have more energy, not to mention how it flushes out the nasty toxins in your body. Water is essential for your body, and its simply good for you. Use water in your smoothies when you are looking for an easy, cheap, and simple base for your smoothie.


almondmilkAlmond Milk

Almond milk is a lactose-free, warm flavored liquid that will provide you with vitamin E, protein, and fiber. Since it is lactose free it is easily digestible, and its even low in fat and cholesterol free. If possible, find an unsweetened kind of almond milk to stay away from the high amounts of sugar. Its a great base for those fall months!




Coconut Water

If you are looking for an all-natural sports drink, then you've found it! Coconut water is filled with electrolytes and potassium, which are two nutrients your body craves when expending lots of energy. It's low in calories, fat, and sugar meaning that this is the liquid-base you want when working out. Use it in the morning to kickstart your action-packed day.


coconutmilkCoconut Milk

Coconut milk is squeezed from the meat of the coconut which produces a sweet and tasty liquid. Though it is high in protein, fiber, and other micronutrients, it is also high in calories and fat. For this reason we recommend using coconut milk as a liquid-base only for special indulgences–maybe for date night desserts. This milk does help to protect your heart, but it will cost you in other areas if used on a regular basis.


juiceFresh-Squeezed Juice

Many fresh squeezed juices offer beneficial antioxidants and helpful enzymes. They offer an array of vitamins and taste good, too. The thing to keep in mind about fruit juices is their high sugar content. When using fresh squeezed fruit as a liquid-base, be sure to use plenty of raw leafy greens and low glycemic fruits (berries, peaches, apples) to balance out the sugar content. You can also add water to your juice base— like 1 cup fresh squeezed orange juice and 1 cup water.


ricemilkRice Milk

If you struggle to digest lactose in milk, or are just looking for something different, then try using rice milk as a liquid-base in your green smoothie. Though it is lacking in protein, it is fortified with calcium and low in cholesterol, which makes it a slightly healthier option than cow's milk–and you can get the lacking protein through various superfoods and leafy greens. It is naturally sweetened, fructose free, and goes great with your daily smoothie.


greenteaGreen Tea

Green tea is a fighter against four of the biggest health issues in the western world: cancer, heart disease, weight, and diabetes. The secret? It contains a high concentration of polyphenols, which are a specific type of antioxidant. These antioxidants are also known to rejuvenate skin cells and give you a clearer complexion. Sweet! Right? Green tea does contain caffeine, which makes it a great base for those who are trying to transition from a morning cup of coffee to a green smoothie (no headache this way).


Which of these liquid-bases provide you with the nutrients that your body needs? If you can answer that question then you will be successful in this weeks challenge. Its all about finding what you need, what you like, and what goes well with your raw leafy greens, fruits/veggies, and superfoods. Changing it up is good for you, keeps things fresh, and simple! Cheers!



Gail 1.12.2017 at 4:43 pm

And it’s okay to use almond milk with greens in powder form? Someone told me to only use water???

Tim 11.28.2016 at 11:11 am

I put 12 ounces of craft beer and a slice of sausage pizza into my blender. For vegetables, I added some mushrooms and green pepper. It resulted in exclamations all around!!

SGS Rawkstar 12.2.2016 at 7:45 am

Hi Tim,

You get two thumbs up for the mushrooms and green peppers!! 🙂 Want a laugh? You may be interested in the smoothie we blended for April Fool’s this year. Check it out here…

BRENJG 11.22.2016 at 1:13 pm

Can you use camomile tea in your green smoothie?

SGS Rawkstar 12.2.2016 at 7:44 am

Hi Brenjg,

Definitely! We love blending with herbal teas!

Gary 11.15.2016 at 7:51 am

What about using organic soy milk?

SGS Rawkstar 11.16.2016 at 11:41 am

Hi Gary,

Thanks for reaching out. Small amounts of organic, non-GMO soy are fine (like tamari and tempeh) but we recommend staying away from highly-processed unfermented soy products which can interfere with nutrient absorption and leach nutrients from your body. Soy milk, soy burgers, and soy ice cream are all in this category. Two great alternative to soy milk are unsweetened almond milk and coconut milk.

We love them both!

Marielle 11.12.2016 at 8:10 pm

HI. I love coconut water as liquid-base for my smoothies, but am using in can coconut water purchased from grocery stores, is this OK?

SGS Rawkstar 11.14.2016 at 5:36 pm

Hi Marielle,

Don’t worry too much about the container. When reaching for a liquid base we suggest reaching for organic, sugar-free options, free of any yucky additives or preservatives. So take a quick peek at the ingredients before purchasing.

Jane 10.22.2016 at 11:57 pm

Thanks for the valuable info you are providing to us.
I’ve been using yogurt for the smoothie liquid base.
Is it okay? 🙂

SGS Rawkstar 10.24.2016 at 7:22 am

Hi Jane,

You definitely can! Especially adding greek yogurt to your green smoothie adds a great boost of protein to any green smoothie recipe. Personally, we reach for coconut milk yogurt, over dairy, as dairy can be pretty tough on your digestion. It’s also the #1 undiagnosed food allergy, so for that reason we leave it out of our diet for ourselves and our family. But it’s all about finding what’s best for you + your body!


Amy 10.5.2016 at 3:28 pm

Is it possible to use other types of tea, e.g. ginger, lemon or peppermint? 🙂

SGS Rawkstar 10.6.2016 at 12:37 pm

Hi Amy,

Of course!! We love switching up our liquid base options!

Esther 9.4.2016 at 9:59 pm

Thanks for the valuable info you are providing to us.
just a question,is okay if i make my green smoothies with same fruits every day? say watermelon, apple, pineapple & mango plus baby spinach). What can i add to make it more filling?

SGS Rawkstar 9.6.2016 at 12:56 pm

Hi Esther,

Thanks for blendin’ with us! While you definitely can blend the same fruits each day, we do suggest changing it up a little bit to fuel your body with a wide variety of nutrients. Also, it’s important to rotate your greens to help prevent oxalate build-up in your body. Learn more here…

Looking to make your smoothie more filling? When using your smoothie as a meal replacement we suggest adding protein + healthy fats to ensure you’re fueling your body with a complete meal. Learn more about our favorite meal replacement booster combos here…

Shannon 9.4.2016 at 11:19 am

I make water kefir and have a ton of it right now. I want to add it to my smoothies (and get back on the smoothie bandwagon because I have seemed to fall off). I was going to use it in place of water or juice, but I’m having a hard time locating recipes with those bases. Most of the recipes I see have almond milk, coconut milk or coconut water. I like to stick with a tried and true recipe because I’ve made some pretty nasty smoothies in the past.

SGS Rawkstar 9.6.2016 at 12:53 pm

Hi Shannon,

Our recipes are here to inspire you, so please don’t feel like you need to follow them to a T. Feel free to swap in any liquid base you enjoy!

Cheers 🙂

spee 8.17.2016 at 7:19 am

Def want to add kiefer milk to this!!
Great probiotic

SGS Rawkstar 8.17.2016 at 8:14 am

Hi Spee,

We love reaching for dairy free options. Do you love Kiefer Milk? Then go for it! We’re all about making green smoothies work for you + your body!

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