Because Vegetable Smoothies Are Better
On average, Americans eat less than two servings of veg a day, according to the CDC. Blending your veggies makes it way easier to hit your produce goal.
Shake up your usual morning drink routine by relegating fruit to the background and bumping vegetables into the starring role. Hints of sweetness and a creamy texture make them extra indulgentbut still wicked good for you.
“They add natural sweetness and tons of vitamins and minerals without skyrocketing your blood sugar the way fruit-only options do,” says Shaun Acosta, the executive chef of the Four Seasons Hotel New York Downtown, who developed some of these insanely healthy vegetable smoothiesalong with some creative bloggers. Give one a whirl.
Our Favorite Fruit & Veggies
* = produce that can be found locally-grown in Pennsylvania!
Avocado: Packed with vitamins K, C, E, B5, B6, folate and more potassium than a banana, plus healthy monounsaturated fatty acids, this is a powerhouse smoothie ingredient.
Pro tip: Sneak a bit into kids smoothies and theyll never know!
Bananas: High in fiber and potassium, calcium, manganese, magnesium, iron, folate, niacin, riboflavin and B6. Support digestion and help in building up metabolism. Due to the high iron content in bananas, they are great for those suffering from anemia.
Pro tip: Freeze slices of banana to add amazing creaminess to smoothies.
*Blueberries: Pair perfectly with spinach, a little almond butter and some cocoa powder. With a nice dose of antioxidants, vitamin C and fiber, theyre one of the best fruits you could choose for your smoothies.
Pro tip: Wild frozen blueberries are a great alternative when fresh berries arent in season.
*Blackberries: Higher in antioxidants than blueberries, high in fiber and vitamin C and low in sugar, blackberries bring a rich purple hue to your smoothies.
Pro tip: Not a great choice if you dont like seeds in your smoothies.
*Cauliflower: Yes, really! Turn to cauliflower for a creamy smoothie boost with the added benefits of vitamin C, potassium and fiber. Plus, unlike a frozen banana cauliflower adds heft to your smoothie without adding much sugar.
Pro tip: Make sure you steam your cauliflower before you freeze it!
You Might Still Feel Hungry After
Speaking of the sweet stuff, did you know that it causes spikes and drops in your blood sugar that can actually make you feel hungry? Not only that but since you’re liquifying the fruits and vegetables, you’re missing out on some of the fiber, which is what makes food satiating.
“Smoothies are bypassing an important part of the digestive process which is mastication or chewing,” says Ayesta. “Foods are therefore absorbed more rapidlyso you may be hungrier a lot faster depending on what ingredients you are using.”
Ayesta advises incorporating a protein and/or fiber source if you drink a smoothie every day so your stomach won’t be rumbling an hour after you finish it. Since fiber fills you up, too, he suggests chia seeds or ground flaxseeds, which can add some texture to your smoothie while also making it more filling.
“Always remember that a smoothie is not meant to replace every single meal in your day, but rather be used as a complement to your diet,” says Ayesta. “If you are going to use it as a meal replacer, ensure that it packs all the components of a healthy meal .”
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Your Blood Sugar May Spike
Without a doubt, the main drawback of drinking smoothies on the regular is that they’re often loaded with sugar. Ayesta says this is especially true of bottled store-bought smoothies since they often contain added syrups to enhance the flavor.
Fortunately, if you make your smoothie at home, you can minimize the amount of sugar by reaching for ingredients like whole fruit and unflavored yogurt. Ayesta recommends using water or unsweetened non-dairy milk to reduce the sugar content and overall calories in your smoothie.
Energizing Mango Spinach Smoothie
The mango spinach smoothie only has 5 ingredients, but it is a perfect source of natural energy. Not only is mango really high in vitamin C, but it has plenty of natural sugar that will wake you up. Plus, the avocado and spinach have so much fiber and healthy fats that you will feel full for longer.
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Three Vegetable Smoothie Recipes
One of my nutrition goals is to make sure to fuel my body with nutritiously dense foods.
One of my favorite ways to get in some quick, easy, and healthy nutrition is with smoothies! I know adding vegetables to smoothies can still be a little taboo for some, so I wanted to create 3 veggie-packed smoothie recipes for beginners.
First of all, I promise you cant taste the veggies, and you wont even know that theyre there.
Liquid: Milk Coconut Water Juice Or Water
Almost all smoothies include some type of liquid, but for creamy smoothies, I prefer milk. I like to make my smoothies non-dairy, so I always use unsweetened almond milk.
Pay close attention to the type of milk you use.
If you are using non-dairy milk, always use the unsweetened varieties. This will keep the amount of sugar lower in your smoothies. You don’t need sweetened milk in smoothies because it is sweet enough already from the fruit.
If you don’t like almond milk, you can use coconut milk or even oat milk. Just make sure it’s the unsweetened variety, and you’re good to go.
When I am making a smoothie thats more icy than creamy, I almost always use coconut water. This makes it hydrating and the coconut flavor is subtle and doesnt overwhelm the other flavors in the smoothie. You can also use fruit juice, like orange juice or apple juice, or even water.
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What Is The Recommended Daily Vegetable Intake
According to Healthy Eating, the United States Department of Agriculture’s recommended vegetable intake depends on both gender and age. Women aged 19 to 50 should consume 2 ½ cups of vegetables per day, while woman aged 51 years old and above only need 2 cups per day. As for men, 3 cups every day is recommended for those aged 19 to 50 years, while 2 ½ cups are needed for men aged 51 years and older.
Preparing Your Smoothies With The Help Of Wood Cutting Boards
Before you get started on making veggie smoothies, you need to cut, dice or slice some of the ingredients first. This is why a wood cutting board is the perfect kitchen gadget for you. Made from cherry, walnut or maple, our cutting boards help make preparing your vegetable smoothies a lot easier. Easy to clean and the perfect size to store in your cupboards, all thats missing is the engraving of your choice.
Eating your veggies does not necessarily mean condemning your taste buds to bitter, earthy tastes. With these delicious smoothie recipes, you can stay on top of your needed nutrients in an easy, convenient and delicious way. Visit our products page today to choose your favorite model and start getting your body the vegetables it needs.
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Build A Better Smoothie
- Luanne J. Hughes, MS, RDN, Family and Community Health Sciences Educator, Gloucester County
- Gabrielle Meranshian, Priority Nutrition Care Dietetics Intern
Smoothies can be a great option for a healthy, on-the-go breakfast, snack or dessert for kids and adults. Be cautious, though. Not every smoothie is a nutritious choice. Some are loaded with sugar, fat and extra calories. Choose your smoothie ingredients wisely to make a healthy addition to your daily diet. The ingredients you choose influence the nutrient content of your smoothie. A smoothie that includes healthy ingredients like vegetables, fruits, protein, dairy or “dairy alternative,” and fiber is nutrient-rich and abundant in vitamins, minerals, antioxidants and more.
Creamy Oatmeal Cookie Smoothie
This creamy banana oatmeal smoothie tastes just like an oatmeal cookie. It is a wonderful smoothie to make if you feel like you need more fiber in your diet. This is also a wonderful break from other fruity smoothies because the only fruit in it is bananas.
It’s an excellent post-workout drink because the almond milk and almond butter are filled with protein for your sore muscles.
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Health Benefits Of A Green Smoothie
- Weight loss: Green smoothie does help with a weight loss if you drink it on a regular basis. Fiber from fruits and vegetables keeps your belly full longer. Plus it is low calorie less than 100 calories.
- Detox: From the mix of chlorophyll contained in the greens to the high level of fiber to keep things moving.
- Energy: Leafy greens and fruit contain many nutrients, vitamins and naturally occuring sugars that feed your body cells with energy.
- Fruits and vegetables: Because smoothies are so easy to make, they make you eat more fruits and vegetables you wouldnt have eaten otherwise.
How To Build The Perfect Green Smoothie
The first two ingredients your green smoothie needs are the greens and a liquid . You can also include other vegetables like carrots, beets, and cucumbers for even more nutrients. From there, fruits like apples, pineapple, and berries will help mask the flavor of the vegetables and add sweetness meanwhile bananas, nut butters, and even yogurt can help with richness and creaminess.
But, if you find your smoothie is still too bitter, a little honey or a few dates will kick the natural sweetness up a notch. Further, get creative and try adding herbs, spices, cocoa powder, matcha, chia seeds, or even açaí powder for flavor and even more superfood benefits .
Once you find a green smoothie recipe or two that you really like, you can meal-prep a large batch and keep them in the freezer in mason jars or plastic bags for quick weekday breakfasts . Then, just sit back and enjoy the benefits of a daily vegetable smoothie first thing, like increased hydration, improved digestion, and even clearer skin! .
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A Better Choice For Freshness
Experts are now recommending 5 to 9 servings of fruits and vegetables a day. With todays eating habits, that seems like a lot and may be difficult for many people. However, consuming just 2 large blended smoothies a day can easily provide 8 to 10 servings of fruits and vegetables. Make a morning smoothie containing fruit and leafy green vegetables. For example, blend a cored apple, a handful of healthy berries, a carrot, and an orange. Add a large handful of spinach or kale leaves and a little water. With all the fruit, you will barely taste the greens.
In the evening, enjoy a vegetable smoothie containing a tomato, half a cucumber, a big handful of parsley, half a bell pepper, and a stalk of celery. Youve just finished your daily dose of vegetables and fruits.
You can use any fruits and vegetables you like, varying them daily for variety and best nutrition. Just try to include fruits and vegetables of all colours and high nutrition foods. Every day, include at least one red and one orange vegetable or fruit and at least 2 servings of leafy greens. For their healthy antioxidants and nutrition, include berries and cruciferous vegetables like kale, cabbage, and broccoli.
Smoothie Recipes To Try
Use these recipes or build from them to create your own.
Banana-kale wake-up smoothie
The sweetness of the bananas balances kales slight bitterness in this recipe. Use just a tiny pinch of cloves theyre potent!
Get the banana-kale wake-up smoothie recipe.
Ruby-red raspberry smoothie
Its nutty. Its sweet. And its good for you. Blast off your day with healthy fats, antioxidants and phytonutrients from this creamy creation.
Get the ruby-red raspberry smoothie recipe.
Creamy kiwi-lime smoothie
You would never guess this creamy, high-protein smoothie gets its texture from tofu and cashew butter. Hey, dont knock it till you try it!
Go green smoothie bowl
Ready to trade in the smoothie glass for a bowl and spoon? In this bowl, the leafy green goodness of spinach meets the sweetness of grapes, mango, apple and banana.
Get the go green smoothie bowl recipe.
Cool tropical smoothie
Youll feel like youre on the beach with this zesty blend of mango, coconut, lime and strawberries. This vegan smoothie is high in potassium and features beneficial phytonutrients.
Get the cool tropical smoothie recipe.
Creamy strawberry and greens smoothie
This satisfying smoothie is sweetened with strawberries, creamified with avocado and then exalted to green goddess status with arugula.
Get the creamy strawberry and greens smoothie recipe.
Peach-vanilla yogurt smoothie
Get the peach-vanilla yogurt smoothie recipe.
Berry vanilla banana smoothie
Get the berry vanilla banana smoothie recipe.
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Smoothie Recipes To Try Out
Now that you know how much vegetables you need to consume in a day, its time to get started with any of these delicious smoothie recipes that hide the fact youre getting your daily vegetable intake.
This perfect breakfast beverage is guaranteed to give you a morning jolt thanks to the antioxidants found in the kale, spinach and coconut water.
Mix cucumber, spinach, mint, cilantro, and jalapeno in a blender for a drink that can make you as strong as Popeye, without the rough sailor attitude.
Create a Hulk-colored beverage by mixing celery, spinach, cucumber, carrots and avocadoes.
While its named after fruits, this beverage features kale and sprouts, tossed alongside bananas, mangoes, hemp seeds, and almond milk.
This nutrient-rich beverage is made from spinach, pomegranate, strawberries and coconut water.
This orange-hued drink is a perfect marriage between carrots and kabocha squash.
Get all of your daily nutrient needs by combining kale, cucumber, and spinach with a few apple pieces for a perfectly balanced smoothie.
This sweet and savory smoothie can be done easily by blending beets, berries, hemp seeds and chia seeds.
If you want a smoothie that can double as a dessert, make sure to mix cauliflower with your favorite cocoa powder.
Get hold of your sweet tooth with this healthy smoothie made from avocadoes, spinach, banana, cinnamon, and almond milk.
Get Your Daily Servings Of Fruits And Vegetables With Vitamix Blenders
The USDA recommends that individuals eat 5-9 servings of fruits and vegetables each day. Eating these fruits and vegetables through traditional chewing can be tedious and boring, which is why many individuals choose to use Vitamix blenders to make green smoothies. Green smoothies are comprised of whole fruits and vegetables that are thrown into Vitamix blenders and blended together. The sharp, stainless steel blades of Vitamix blenders are capable of rupturing fruits and vegetables, which releases more of their vitamins and nutrients than through chewing alone. Blended fruits and vegetables are also easier for your body to absorb and digest than ones that are chewed alone. Green smoothies are incredibly simple to make and even easier to clean up after. When you use Vitamix blenders, making green smoothies, on average, will only take ten minutes of your time. If you need assistance in acquiring your daily amount of fruits and vegetables, then give Vitamix blenders a try!
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Version : How To Get 10 Servings Of Fruits And Vegetables In One Green Smoothie
Its a challenge to get five or more servings of fruit and vegetables each day. I always struggled with it.
Its not exactly fun to eat carrot sticks, celery, and spinach.
Plus, eating a salad is time consuming when you have little time to sit and eat.
Ingredients:
- 1 apple with skin, cored
- 1 orange, peeled
- 1 cup frozen, wild blueberries
- 1 small plum tomato
- 4 cups or handfuls of fresh baby spinach
- 1/4 avocado
- 1 scoop protein powder or your favorite superfoods
Serving Size: You can either drink this as one big meal, or share with a partner. You can also split this smoothie into breakfast and lunch portions if you are doing a green smoothie cleanse.
Nutrition Information
For this smoothie, Ive included the full nutrition information for this recipe. The source of data is from the USDA database.
As you can see, this smoothie gives you an excellent start to meeting your full nutrition needs. Combined with healthy, whole foods throughout the day, you are ensuring that your body is getting what it needs from fresh, whole foods rather than relying on synthetic vitamin pills.
Calories: 433
Omega-3 Fatty Acids: 163%Omega-6 Fatty Acids: 10%
* Without protein powder, this smoothie has 9 grams. If you do add protein powder, check the label for additional calories and protein amount. One serving of NutriBiotic rice protein brings this smoothie up to 21 grams!
You Might Go Over Your Calorie Target For The Day
A smoothie can quickly become a secret calorie bomb, especially once you start adding calorie-dense foods like dried fruit. So, keep in mind that it is possible to add too much of a good thingeven when it comes to healthy fat sources like peanut butter, avocado, and shredded coconut.
“Be careful with nuts, nut butters, and seeds,” says Ayesta. “You may add these options but remember they pack a lot of calories in small amounts.”
Because it can be easy to go overboard if you’re just eyeballing the amounts, consider measuring these ingredients out with a tablespoon.
According to Ayesta, there’s one rule to abide by if you want to make your smoothie as healthy as possible: always make it yourself. When you blend it up at home, you have more control over not only the specific ingredients but also the portion sizes of each. A daily smoothie can offer a super convenient way to get your fruits and veggies in while also nourishing your body with many essential vitamins and minerals. The key is to maximize those benefits by focusing on whole, nutrient-dense foods while avoiding added sugars as much as possible.
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