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(Updated 更新) 綠拿鐵 Green Smoothies

某一天早上打的綠拿鐵
Home-made green smoothies. Yum!

Green smoothies are a health beverage that has gradually become popular among households in Taiwan in recent years. After joining the green smoothies group on Facebook, I started the daily habit of drinking green smoothies. After the years, our family has been used to including this special drink to start off our days. 綠拿鐵是台灣這些年慢慢流行在各家庭間的健康飲品. 加入了臉書綠拿鐵同好社之後 就開始了每天喝綠拿鐵的日子. 算算斷斷續續這些年, 我們家也都接受跟習慣了有綠拿鐵的日子了.

What are green smoothies? It involves blending a variety of vegetables (red, yellow, green, purple, black, white, etc.) and fruits (such as bananas, apples, pineapples, lemons, guavas, etc.) with nuts and other nutritional additives (chia seeds, flaxseeds, brewer’s yeast, turmeric powder, etc.). Many natural and organic beverage stores prominently sell them, and online retailers offer convenient DIY nutrition packs or powders. 綠拿鐵跟美國這的green smoothies 基本上是一樣的. 簡單的說就是把各式蔬菜(紅黃綠紫黑白等)跟水果(香蕉 蘋果 鳳梨 檸檬 芭樂等) 搭配堅果跟其他營養添加品 (chia seed, flaxseed, beer yeast, turmeric powder, etc) 打在一起. 很多在標榜天然有機飲品店裡都會有賣. 甚至網路商家也有在賣DIY的便利營養包或粉.

Green smoothies typically contain ingredients like spinach and kale. They are often marketed as detox drinks or antioxidant-rich beverages, emphasizing the addition of various berries and beets. To increase protein intake, yogurt or protein powder is also commonly added. This nutritious drink, besides serving as a nutritional supplement, can be used as a substitute for a traditional breakfast when paired with an adequate amount of protein. Green smoothies 一般最常見的是加了菠菜 羽衣甘藍(kale). 有主打排毒(detox) 或是著重添加各類莓果跟甜菜根的的抗氧飲料(antioxidant). 為了增加蛋白質攝取, 他們也會添加優格或是蛋白粉. 這樣一杯充滿營養的好飲品, 除了可以當營養補充品, 在搭配適量蛋白質後, 也可以拿來代替傳統的早餐.

Because almost all ingredients can be blended in, green lattes aren’t necessarily green! When I make them, besides excluding milk, I enjoy experimenting with various ingredients to see how they turn out. 🙂 因為幾乎所有食材都能放進去打, 所以其實綠拿鐵並不是說一定是綠色喔! 我自己在打的時候 除了牛奶不放之外 其他都可以試驗打打看.

When I make green smoothies, I tend to include those vegetables that my family doesn’t usually enjoy. You might wonder if these multicolored drinks taste like vegetables! Ha-ha! Don’t worry. As long as you include bananas, apples, and pineapples in the smoothies, you won’t taste the veggies! Currently, we enjoy smoothies that contain a mix of baby mustard greens, parsley, dandelion greens, endive lettuce, and even carrot tops! The only thing to be cautious about is beets since it does have an earthy taste. Use them sparingly, and when blending, adding lemon can make it more enjoyable. Otherwise, it might taste too earthy to consume. Just a tip. 🙂 我在打綠拿鐵時就會變成一個心機重的媽媽. 意思是呢 我會把平時很難吃的到的 或是家人不愛的蔬菜通通買回來打. 也許你們會覺得這樣打出來五顏六色的飲料不會有菜味嗎? 哈哈! 甭擔心. 只要放進果汁機一塊打的水果有香蕉蘋果鳳梨, 絕對喝不出菜味的! 目前我們家喝進的綠拿鐵蔬果汁當中 有小芥菜 雪裡紅 巴西里葉 蒲公英葉 菊苣(endive lettuce) 跟紅白蘿蔔的葉子! XD 唯一要注意的是帶土味的甜菜根及葉子. 這個蔬菜用量要非常小心, 不能過於大方地放, 而且放的時候最好放lemon一起打會比較舒爽. 不然可能會讓妳們有土到喝不了的感覺~~~

When it comes to adding protein, I prepare various cooked beans myself. Red beans, mung beans, black beans, chickpeas, lentils, you name it. Chickpeas are higher in protein content. Because I aim for a well-balanced blend (it’s the concept of being a greedy mom!), I don’t just add beans; I also include ginger or ginger powder, assorted nuts, black and white sesame seeds, chia seeds, flaxseeds, hemp seeds, turmeric powder, brewer’s yeast, soy lecithin, and plant-based protein powder. I alternate between adding these ingredients when blending to get a creamy and abundant taste. 在添加蛋白質攝取上 我會自己準備煮熟的各式豆類. 紅豆 綠豆 黑豆 鷹嘴豆 扁豆 啥的都好. 鷹嘴豆的蛋白質含量比較高. 因為想要打得盡量營養均衡 (整個貪心媽媽的概念~), 我添加的當然不只豆類了 薑或薑粉 各式堅果 黑白芝麻 chia seed, flaxseed, hemp seed 薑黃粉 啤酒酵母 大豆卵磷脂, 以及植物性蛋白粉等 我都會交替著添加進去一塊打.

Most of the beans and nuts mentioned above, as well as other nutritional ingredients, contain a significant amount of starch in beans and fats in nuts. Therefore, for those aiming to achieve weight loss through drinking green smoothies as a meal replacement, you might want to pay attention to these additions. For example, if you add a tablespoon of nuts (10 grams, a single serving) to a one-person serving of green smoothies, you might need to give up snacking on nuts between meals. Otherwise, you might end up like me, drinking green smoothies for over four months without losing weight but gaining instead! Ha-ha! After all, weight loss requires controlling your diet and calorie intake, but the key is to maintain a balanced and varied diet. For those using green smoothies for weight loss or as a long-term breakfast substitute, paying attention to protein intake is crucial. In our family, following the 3333 dietary approach, besides having a cup of green smoothies in the morning, we also eat a boiled egg and consume low-sugar whole grain toast or boiled sweet potatoes, trying to eliminate refined pastries as much as possible. In essence, the key is to incorporate various nutrients. Each element is indispensable! 以上提到的這些豆類 堅果類等營養添加食材, 絕大部分的豆類都含有不低的澱粉質.堅果則是油脂. 所以想要藉由喝綠拿鐵來當代餐達到減重目的的朋友 可能要注意這一塊的添加. 比如說加了一湯匙10克(一人份)的堅果進去一杯一人份的綠拿鐵, 那麼餐間零嘴可能就要放棄堅果 否則就會像我喝了綠拿鐵四個多月沒瘦反而還胖了! 哈哈! 畢竟, 減重需要的是控制飲食. 但是均衡的吃還是第一原則. 想要利用喝綠拿鐵減重的,或是長期要以綠拿鐵替代早餐的朋友, 還必須注意蛋白質攝取才行. 拿我們家來說 -按3333飲食吃法 早上綠拿鐵之外 還會吃上白煮蛋 跟含糖低的雜糧吐司或是水煮地瓜等等 (盡量拿掉精緻麵點). 總之就是各類營養都要吃一點. 缺一不可啊!

Additionally, it’s not necessary to buy organic ingredients when making green smoothies. The key is to ensure that the fruits and vegetables are thoroughly washed. To prevent potential contamination of raw food from insect eggs, all vegetables added should be blanched for at least 30-60 seconds. Mushrooms must be cooked before blending. Note: Do not use the blanching water in the blending process. Moreover, the ratio of vegetables to fruits affects the drink’s sweetness (higher sweetness means higher calories!). As my family prefers low-sugar content, I use a minimal amount of fruits in the blend. If using a commercially bought nutrition-packed green powder mix that contains a small amount of stevia, I’ll add roughly half a bowl of fruits for a serving shared among four people. This prevents excessive sugar intake. 另外要補充的是, 打綠拿鐵時 不一定需要買有機. 只要把握洗乾淨蔬菜水果即可. 添加進去的蔬菜為了避免生食蟲卵感染 一 律川燙至少30-60秒 菇類 一定要熟才能一塊打. 注意: 燙過菜的水絕對不放進去一塊打. 再來呢 蔬菜與水果的比重會影響這杯的甜度(甜度越高熱量越高啊!). 我們家因為能接受低糖, 所以水果比例上, 我加的就很少了. 如果用買來的市售的營養綜合青粉(green powder mix) 裏頭有加微量stevia的話 水果就只會加差不多半碗 四個人一塊分. ˊ這樣才不會甜度破表.

My personal experience after drinking green smoothies for over four months: I feel energetic every day. By the fourth month, the mouth sores I used to get before my period suddenly stopped appearing. I haven’t seen any new gray hair (at least in the areas I can see in the mirror). As for concerns some have mentioned about their period stopping after drinking green smoothies for a while, I haven’t encountered that issue. Since vegetables and fruits tend to be cooling food in Chinese medicine, to balance this, I always add ginger and nuts and occasionally include coconut dates, jujubes, or dried longan. Therefore, when making green smoothies, it’s like the discussions in enthusiast groups—everyone adjusts ingredients according to their personal needs and preferences. 喝了四個多月的綠拿鐵 我的個人感覺是: 每天精神都很好 喝到第四個月開始 以前每逢經期前必定要來的破嘴突然就沒破了. 白頭髮沒有再長出來過(我照鏡子自己可以看的到的地方). 至於一些人說喝了一陣子綠拿鐵之後月經就不來 我倒是沒有這個問題. 畢竟蔬菜水果主寒 所以為了平衡寒性 我一定會添加的有薑跟核果偶爾會加椰棗, 紅棗或龍眼乾. 所以打綠拿鐵時 就像同好社裡大家的討論 都是依照個人需求跟喜好來調配食材喔!

Sometimes I run out of vegetables or don’t have time to wash and blanch them, so I use Amazing Grass’s Green Superfood, purchased either from Amazon or Vitacost, as a vegetable powder. I add it along with fresh fruits and other nutritional additives. I’ve also tried Sunfood Superfoods, which offers protein powder in its vegetable powder. Both brands taste similar, 打綠拿鐵時有時手頭會缺蔬菜或是太趕沒時間清洗再川燙 後來我都用在Amazon or Vitacost網站上買Amazing Grass 的Green Superfood 當作蔬菜粉 加入適量新鮮水果跟其他營養添加物一起打. 我也買過Sunfood Super foods 添加或不添加蛋白粉的蔬菜粉. 兩個品牌喝起來都差不多.

Here’s the link easily for you to find Amazing Grass:

SunFood:

To make green smoothies, you definitely need a good blender. If you have a Vitamix, or Blendtec at home, any of these should easily handle this task. The juices they produce are absolutely smooth without any bits or grains. Typically, I blend for 30-40 seconds. At most, a minute is more than enough. Other more basic types of blenders might work too. The texture might be less refined than the two types of blenders mentioned above. 要打綠拿鐵肯定需要一台好的果汁機. 如果家裡有vitamix, 或是 blendtec 絕對可以輕鬆勝任這樣的任務. 打出來的果汁絕對喝不到渣跟顆粒. 一般打 30-40 secs. 最多最多也就打一分鐘就夠了! 其他的果汁機款型應該也行. 比較簡易的可能打出來口感略不細緻.

這裡找blenders:

Here’s the video showing how to make a green smoothie. 入門綠拿鐵video in Chinese:
https://www.youtube.com/watch?v=-49jYewNyuc

Enjoy your green smoothies that bring you energy and a healthier life. If you have any questions, feel free to leave a comment for discussion! In the next post, let’s talk about using a blender to make delicious, fresh, and creamy nut milk.如果可以, 希望大家都嘗試打打看這一杯喝了讓自己活力充沛又擁有健康人生的綠拿鐵! 如果有任何問題 都歡迎跟我留言 一塊討論喔! 下一篇 我們再來聊用果汁機打好喝新鮮又濃醇的堅果奶.

簡單的蔬菜寒涼性列表

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