Home|1200 Calorie Meal Plan Sample|DASH Diet Recipes|The DASH Diet|BP Monitors| Foods To Lower BP

Green Smoothie For 1200 Calorie Dash Diet

The green smoothie can help transform your body so quickly, you will be mad at yourself for not trying it earlier.
I first heard a passionate “ode to green smoothie” from Victoria Boutenko, a raw food enthusiast whose whole family is called “the raw family.”  Victoria gave a compelling argument for using green smoothies:

 ”A molecule of chlorophyll closely resembles a molecule of human blood. According to the teachings of Dr. Ann Wigmore, consuming chlorophyll is like receiving a healthy blood transfusion. Many people do not consume enough greens, even those who stay on a raw food diet. By drinking two or three cups of green smoothies daily you will consume enough greens for the day to nourish your body, and all of the beneficial nutrients will be well assimilated.

Green smoothies are easy to make, and quick to clean up after. In contrast, juicing greens is time consuming, messy, and expensive. Many people abandon drinking green juices on a regular basis for those reasons. To prepare a pitcher of green smoothie takes less than 5 minutes, including cleaning.”

That good for you and that easy to make? I have been making green smoothies ever since.

Some people try to make a green smoothie and get a foamy, unpalatable mixture.  They get turned off by  this. You can make your green smoothies tasty by adding fruit to them. Fruit contains soluble fiber as opposed to the insoluble fiber in green leafy vegetables. Soluble fiber makes the texture of a green smoothie creamy and delicious. The perfect green smoothie has 60% fruit and 40% greens.

Green smoothie for 1200 calorie diet

Green smoothie for 1200 calorie diet

The green smoothie is a great food to lower blood pressure. Remember that the DASH diet lowers blood pressure by combining foods that are rich is Potassium and Magnesium. Making banana smoothies while on your 1200 calorie diet is a great idea because you take in your Potassium together with all the goodness of greens and it gets absorbed easily.

Here is a simple recipe that we call “Shrek’s Delight” due to its swampy look and green colour:

Green Smoothie Recipe – Shrek’s Delight


  • 1 cup spinach or kale
  • 1 banana
  • 1 cup almond milk
  • Add water to taste


  1. Wash spinach and kale;  peel banana
  2. Blend all ingredients together and add water or almond milk to taste

It’s important to not consume any empty calories when on 1200 calorie DASH diet – you simply cannot afford it. Green smoothies are low in calories and high in blood pressure lowering ingredients. You will surely receive maximum nutrition while on a restricted calorie diet. This helps you to keep losing weight.

You can add ground flax meal to increase the health benefits of your green smoothie.


If you want to read the results of Victoria’s research on the diet of the chimps (whose DNA makeup resembles that of a human about 94%) , here is her own explanation of how she arrived at the need to eat more greens: Victoria Boutenko About Need For A Green Smoothie