What could be better than a healthy green smoothie recipe! Try this quick and tasty, nutritious, low-fat, high-fiber recipe.
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Everyone knows the past year has been a hellscape. Not only have we disrupted our lives to avoid getting sick but also the uncertainty of the supply chain is still causing some disruptions 3 years into this mess. I usually gain a few extra pounds over the holidays, but this year that meant adding pounds upon pandemic pounds — and losing the extra weight seems insurmountable. Green smoothies are a simple way to fit more healthy foods into a busy lifestyle, making it much easier to stick to nutritious habits.
I Won’t Back Down
I know that small changes in your diet can make a big difference, and once I lose the first five pounds, I’ll feel much better. So, this month I started experimenting with a healthy green smoothie recipe as a breakfast replacement. My goals were to create a low-sugar drink, high in fiber and nutrients, and something my family would actually enjoy, too! After several attempts, I discovered the right combination of ingredients that made the smoothie both nutritious and delicious.
Besides, what could be better than a healthy green smoothie recipe to start the year and start your day with energy and wellness!
Hmm … now what to put in. What’s healthy, filling, and tastes good? It’s surprisingly easy to prepare this smoothie as a quick breakfast, making it perfect for busy mornings.
Romaine Lettuce
Romaine lettuce packs a pretty good nutritional punch. As one of the best leafy greens for smoothies, romaine is an excellent way to boost your nutrient intake. It’s high in minerals like calcium, phosphorous, magnesium, and potassium. An added benefit—Romaine has vitamins C and K, Folate, and it’s a good source of beta carotene. One cup of raw romaine lettuce has about 8 calories, 1.5 g of carbs, 1g fiber, and 0.6 g of protein. OK, I’m sold. Romaine is the foundation of our green smoothie drink. Adding more greens and veggies to your diet is easy with this recipe.
Baby Spinach
Baby spinach will add some extra flavor and nutrients. Spinach is a great alternative to eating a salad for those who want to get more greens in their diet without having to prepare a traditional salad. Half a cup of baby spinach has about 3 calories, .06g fat, and .54g carbs. Baby spinach is harvested young. It’s more tender and has a sweeter flavor. (It’s also easy on the blender, making baby spinach a great addition to your smoothie.)
Avocado
What could be better in a healthy green smoothie recipe than avocado? One Avocado has about 234 calories but is packed with good fats, fiber, and nutrients. A 100-gram serving has about 20 vitamins and minerals, like 485 ml of potassium, 81 mg of folate, .26 ml of vitamin B6, and vitamins C and E.
Adding avocado to the smoothie helps meet my goal of creating a filling smoothie. Avocado also supports the body’s overall health by providing essential nutrients and healthy fats, and its antioxidants and vitamins can promote healthy, glowing skin. According to Healthline: “Overweight and moderately obese adult study participants who ate about half of a Hass avocado at lunch felt full for three to five hours afterward. Blood sugar levels remained more stable than those of participants who ate an avocado-free lunch.”
Granny Smith Apple
Granny Smith apples are a good source of fiber and minerals and add perfect color to a healthy green smoothie recipe. As a fruit, they not only boost the nutritional value but also naturally sweeten and enhance the flavor of smoothies. They are low in sugar and carbs — 100 grams of a Granny Smith apple has around 58 calories, 9.6g sugar, fiber 2.8g, and 120mg of potassium—but still add a sweet and sour punch to a smoothie, improving its overall taste.
Frozen Peaches
Peaches were the last ingredient I settled on for this smoothie. After blending the lettuce, spinach, avocado, and apple, plus a splash of lime juice and a couple of Stevia drops, the drink still needed more flavor and texture. Frozen peaches help achieve a silky smooth texture without any unwanted chunks, making the smoothie more enjoyable to drink. They also help make the smoothie thick and satisfying. If you want extra flavor, you can add a bit of honey or another sweetener. Adding sweeteners or other ingredients is optional, so you can customize the recipe to your taste. Frozen mango was my first choice, but peaches are lower in total sugars than mango — a big plus for my smoothie goals. A 140-gram serving of frozen peaches is 60 calories and very high in vitamin C, 252 mg. And, bonus, peaches and Granny Smith apple flavors pair well together.
You can save the rest of the smoothie in the fridge for later to enjoy the nutritional benefits.
Okay, let’s make this healthy green smoothie recipe official.
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Healthy Green Smoothie Recipe
- Total Time: 15 minutes
- Yield: Four 12 oz Servings 1x
Description
This Healthy Green Smoothie recipe is fast and easy to make in your blender, using simple, accessible ingredients you likely already have at home. There are many other green smoothie recipes you can try for variety and to keep your routine exciting. This smoothie is packed with phytonutrients that help boost immunity and support overall well-being, making it a great addition to any healthy eating program. It can take the place of a typical breakfast for a nutritious start to your day.
Ingredients
4 Leaves of Romaine lettuce, preferably from a fresh head (about 2 cups), washed and rough-chopped
1 Medium avocado, peeled, and sliced
1 Medium Granny Smith apple, peeled if desired, cored and rough-chopped
1/2 c. Baby spinach
1/2 c. Frozen peaches
2 T. Fresh-squeezed lime juice
3 c. Filtered water
1/2 c. Ice cubes
8 Drops Stevia
Optional add-ins or variations: peeled cucumber, celery, ginger, mint, lemon juice, banana (cut into chunks)
Instructions
Before you start, check that you have all the ingredients ready and prepped. For best results, use a high speed blender. Cut and peel fruits and vegetables as needed, using peeled produce for a smoother texture. Minimize waste by using all edible parts of the produce and avoid throwing away nutritious peels or stems when possible.
Note: The order of adding ingredients can affect blending. Place softer ingredients like banana or avocado at the bottom, followed by leafy greens, then harder items and ice on top.
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Start by putting the lettuce, spinach, avocado, and frozen peaches into the blender.
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Add water, ice, and Stevia.
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Blend on a low setting until ice is crushed. Increase speed and then blend until smooth.
Pour the smoothie into a large mason jar with a lid and keep it covered in the refrigerator for up to a week. Sip and enjoy your smoothie—each drink can make you feel happy and energized! Many people who have drank this smoothie as part of their morning program report feeling more refreshed and satisfied.
This recipe is just one of many green smoothie recipes you can explore. Enjoy experimenting with different ingredients and flavors!
Notes
Smoothie can be stored in the refrigerator up to three days.
- Prep Time: 15 minutes
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The information provided on Health Food Radar is intended for general informational purposes only. While we strive to offer accurate and up-to-date content, we do not provide medical advice, diagnosis, or treatment. Always consult with a qualified healthcare professional before making any dietary or lifestyle changes, especially if you have underlying health conditions or concerns.
