Give your smoothie a health boost with these nutrient-rich green vegetables
Green smoothies and shakes have soared in popularity due to their incredible health benefits. Blending leafy greens, cruciferous vegetables, herbs, and other greens makes it deliciously easy to meet your daily nutritional needs. But with so many options available, what are the best green vegetables to add to smoothies?
The best green vegetables to add to smoothies in terms of flavor profile and nutritional value include spinach, kale, romaine lettuce, zucchini, cucumber, and avocado (which is technically a fruit but is more commonly used as a vegetable). These types of ingredients are good because not only are they packed full of nutrition but they also blend well with other types of fruit and don't have an overpowering taste.
However, the list of veggies you can add to green smoothies doesn't end there. If you can eat it, you can blend it. Vegetables that you may not associate when putting in a smoothie, like green beans or Brussels sprouts are also a good option for adding green veg to a fruit smoothie.
In this article, we will explore 15 of the best green vegetables to add to your daily smoothie, along with some tips for making the best green shakes possible.
15 Best Green Vegetables to Add to Your Smoothies
All leafy greens and green veggies provide nutritional benefits. But some have milder flavors that make tasty smoothie ingredients. Others contain higher concentrations of particular nutrients.
Here are 15 of the best green vegetables for smoothies:
1. Spinach
Spinach contains one of the highest nutrient levels among greens and is rich in vitamin K, plus excellent vitamin A, folate, manganese, and more. It also provides plant compounds like lutein and zeaxanthin antioxidants.
The flavor of spinach is milder than some other leafy greens making it an easy base for green smoothies. Try combining it with bananas, pineapple, mango, mixed berries, or citrus fruits.
2. Kale
Kale lives up to the superfood hype. It’s exceptionally high in vitamins A and C, cancer-fighting sulforaphane, vision-protecting lutein and zeaxanthin, and much more. Curly green kale has the mildest flavor among varieties.
For smoothies, balance out kale’s bitterness by blending it with sweeter fruits like pineapple and banana. Adding a lemon squeeze also helps mellow the strong plant compounds.
3. Romaine Lettuce
Romaine lettuce contains high amounts of vitamin K, folate, vitamin C, vitamin A, manganese, and more. It delivers these nutrients with a mild, neutral taste that blends effortlessly into green smoothies.
Romaine works well paired with fruits like mango, peach, berries, apple, and melons. Or add it into veggie-based green smoothies with cucumber, celery, zucchini, avocado, or bell peppers.
4. Zucchini
In addition to vitamin C, potassium, folate and manganese, zucchini is 95% water making it extra hydrating for smoothies. Its mild flavor disappears into the background of ingredients like citrus, pineapple, pear, kiwi, cucumber, celery and greens.
Try pairing refreshing zucchini with mint or basil for a garden-inspired sip.
5. Broccoli
This cruciferous superstar is high in vitamins C and K, chromium, folate, fiber, cancer-fighting sulforaphane, and other nutrients. Its mildly sweet, grassy flavor combines especially well with fruit ingredients.
For sweet, nutrient-packed smoothies, blend steamed broccoli with bananas, strawberries, pineapple, stone fruits, and citrus. The heat helps soften broccoli for silky smooth texture.
6. Celery
In addition to antioxidants, vitamin K, potassium, and folate, celery contains natural electrolytes to replenish hydration and minerals lost through sweat. This makes it ideal for recovery smoothies after workouts.
For the best flavor, pair green celery stalks with cucumber, green apple, lime, spinach, kale, or mild fruits like melon and pear.
Related articles:
7. Cucumber
Cucumber contains vitamin K, copper, potassium, vitamin C, magnesium and more. But its main benefit is hydration, with a 95% water content. Blending cucumber into smoothies makes them wonderfully cooling and refreshing.
In green smoothies and shakes, cucumber combines tastily with leafy greens, green apple, celery, citrus, stone fruits, pineapple, herbs like mint, basil, and parsley, or aloe vera juice.
8. Brussels Sprouts
In addition to vitamin C, vitamin K, folate, alpha-lipoic acid, and glucosinolates, Brussels sprouts offer a mild nutty, earthy flavor. They pair well with citrus, apple, carrot and gentle greens like spinach and lettuce. Chop finely and use no more than 1/2 cup for smoothie recipes.
9. Avocado
Technically a fruit, avocado doesn’t taste sweet but its creamy texture adds luscious body to smoothies. It also contains inflammation-lowering oleic fatty acids plus fiber, vitamin K, folate, vitamin C and other nutrients.
Blend rich, smooth avocado into green smoothies with banana, pineapple, mango, berries, melon, apple, spinach, kale or zucchini. Use 1/4 to 1/2 avocado at a time to avoid overpowering other flavors.
Related article - 20 Best Fruit Combinations For Delicious Smoothies
10. Green Beans
Green beans provide vitamin K, vitamin C, manganese, and fiber. Their fresh, grassy flavor works well blended with gentle greens, pineapple, stone fruits, apple, celery, cucumber, and lime. Use around 1 cup of chopped green beans per smoothie.
11. Arugula
Peppery arugula contains vitamins A, C, and K, folate, calcium, and cancer-fighting compounds. It balances well with tropical fruits, stone fruits, apple, celery, cucumber, fennel and herbs. Use just 1/2 cup loosely packed arugula per smoothie to avoid intense spiciness.
12. Endive
Endive offers vitamin K, fiber, kaempferol antioxidants, and some bitterness to contrast sweet fruits. Its tangy flavor complements pineapple, mango, stone fruits, pear, aloe vera, celery, and apple especially well. Keep to 1/2 Belgian endive or 1 small head other varieties per smoothie.
13. Okra
Also known as "ladies' fingers," okra provides vitamin C, folate, magnesium, and fiber. Its slight sliminess acts as a natural thickener for smoothies. Okra combines tastily with cucumber, celery, melon, stone fruits, aloe vera, and ginger. Use around 4 okra pods per smoothie.
Related article: 7 Ways to Make Green Smoothies Taste Good Without Fruit
14. Asparagus
In addition to vitamins A, C, E and K, asparagus contains the antioxidant glutathione. Its delicate green flavor combines nicely with subtle greens and fruits. Try blending bite-sized tips with spinach, lettuce, apple, pear, stone fruits, citrus, or herbs.
15. Green Bell Pepper
Green bell peppers provide excellent nutrition, including over 100% DV vitamin C per cup chopped. But green peppers have a grassier, zestier flavor that gives a unique kick to smoothies compared to their sweeter red and yellow counterparts.
Use no more than 1/2 chopped pepper in blends with pineapple, mango, citrus, cucumber, leafy greens, avocado, or carrot juice. Their flavors help offset the strong punch.
Related articles:
Tips for Adding Greens to Smoothies
When getting started with green smoothies, it helps to follow some best practices:
Start with mild-flavored greens - Spinach, lettuces, zucchini, broccoli, and cucumber make good starter greens since they have gentle flavors. Then work your way up to more potent varieties like kale, chard, cabbage, sprouts, and peppery arugula.
Use frozen greens - Freezing helps tenderize tough leafy green cell walls, allowing them to blend more smoothly. The cold also mutes harsh bitter notes. Use frozen spinach, kale, or tropical fruit blends with greens to chill out strong flavors.
Flavor it up with fruits and liquids - Sweet and tart fruits do an excellent job balancing out unpleasant green tastes and textures. Bananas, mango, pineapple, stone fruits, berries, apples, orange, lemon, and lime all combine beautifully with veggies. You can also add nut milk, yogurt, juice, or coconut water as the smoothie base for extra flavor.
Don’t forget the healthy fats - Blending in foods with healthy fats like avocado, nut butter, chia, flax, and hemp seeds helps smooth everything out. Fats also help your body absorb fat-soluble vitamins A, D, E, and K that greens provide.
Mix-up combinations - Having a repertoire of green smoothie recipes keeps things interesting and ensures a variety of nutrients. Rotate different leafy greens, cruciferous vegetables, fruits, herbs, and bases for balanced nutrition.
Popular beginner recipes include kale with mango-pineapple-banana or spinach with mixed berry-apple-yogurt. But get creative making your own!
About author:
Gavin is the owner of Tru Foo Juice Bar. He has over 6 years of experience running a juice bar and creating juice and smoothie recipes for the consumer market.
His passion for juicing began in his early 20s as he explored natural ways to boost nutrition and energy. Over the years, Gavin has experimented with countless ingredient combinations to create the perfect juice and smoothie blends and bring them to the masses.
Komentáře