Are you familiar with green smoothies? If not, you are missing out! Green smoothies are so good for us.
If you do like smoothies but haven’t tried many green smoothies, you should try adding greens to your smoothies as it can be a total game changer for your health and your tastebuds!
How do you know what greens to add though? Well, it’s a good thing you came here, because we are the experts and are about to give you the low-down on all the best greens to put in your smoothies!
What Is A Green Smoothie?
Green smoothies are amazing healthy smoothies, with the primary ingredients being leafy greens that boost your nutrition! They are generally healthier than fruit smoothies and are super delicious.
However, choosing the right greens for these smoothies is critical. So, let’s talk about your choices!
The best greens are high in vitamins, minerals, and fiber such as spinach, kale, and chard. All of these can help to boost your immune system and improve your health overall. Sadly, most of us struggle to get enough greens like these regularly.
This means that for those who want to get more healthy foods in their diet, green smoothies are the best idea!
A green smoothie is often a better choice for you than fruit juices and green juices. This is overall because a vegetable-based smoothie will retain all of the beneficial fibers from the vegetable, juicing will lose this, as the fiber thick pulp is considered waste.
If you have never tried a green smoothie before, and you are a little bit apprehensive of its taste, don’t hate it until you try it!
What Are The Best Greens For Smoothies?
So, do you want to know what the best greens are to put in a smoothie? Take a look at these options:
#1. Spinach
Spinach is a great source of folic acid, fiber, calcium, vitamins, and iron, as well as vitamin K. A single cup of spinach will give you 181% of the daily value for vitamin K, which is critical in building bones and creating proteins that prevent blood clots!
#2. Swiss Chard
Swiss chard is a great green to put in your smoothies. It is easy to blend and has a soft texture with a slightly salty but earthy flavor that pairs well with fruit.
The dark leaves of these vegetables are high in vitamins A, E, and C, as well as calcium, iron, and a flavonoid which is known as vitexin, which plays a critical role in helping to prevent heart disease.
#3. Kale
Kale tends to have a strong, rather peppery flavor, however, it is also very nutritious. It is one of the most nutrient-rich leafy greens on our planet, being high in potassium, magnesium, calcium, copper, and vitamins A, B6, C, and K! A single cup contains 26% of manganese. It is also very high in antioxidants.
#4. Bok Choy
A bok choy smoothie may sound a bit strange since bok choy is known best as an ingredient in stir-fries, however, it is packed full of fiber and vitamins, as well as selenium.
Selenium has been shown to support healthy thyroid function and reduce the risk of getting cancer.
Include only a small amount for a mild taste, as its flavor can be very bitter in large amounts.
#5. Collard Greens
Collard greens are related to kale and have a very similar texture, although, they are also bitter. They also contain a lot of folate and calcium but are another powerful source of vitamin K, with a single cup containing 1,045% of the daily value.
The flavor may be quite strong, so it pairs best with sweeter vegetables and fruits, or even lemon juice!
#6. Dandelion Greens
Dandelions are edible, but the greens are the best. They go great cooked with dinner, but in smoothies, they add a lot of nutrition. They contain vitamins C, E, A, and K, as well as calcium and iron! Dandelion greens also have anti-inflammatory properties that can be useful in regulating diabetes.
#7. Fresh Herbs
Fresh herbs make for a great addition to smoothies, however, some are strong in taste so it is worthwhile testing them in your smoothies and see what works for you. Mint can be a great choice, and it helps with digestion. Basil will provide additional warmth to a smoothie and helps to protect the body against cancer.
Adding cilantro to your smoothies or parsley is also worthwhile trying, they have detoxifying benefits and add plenty of flavor.
#8. Watercress
This plant comes from the Brassicaceae family, it is related to mustard greens and arugula. Its flavor is both spicy and bitter. However, it does not appeal to all, so it may be best to blend it with flavors that are sweet, or more acidic.
#9. Romaine Lettuce
This has to be one of the easiest greens to include in a smoothie as it is very mild in taste and will go with anything. It is also very nutritious as it contains vitamins C and K, folate, and beta-carotene. It also has a lot of fluids in it to help with hydration, making it easy to blend even if your blender is not very powerful.
#10. Zucchini
Zucchini when frozen goes well in smoothies, it is creamy in texture and is also high in fiber. With a neutral flavor, it is ideal to blend with strong-tasting leafy greens!
Oh, and zucchini works really well with chocolate too. Next time you make a chocolate smoothie, add a handful of frozen zucchinis in.
#11. Broccoli Florets
Broccoli might seem awkward to put into a smoothie, but if you use frozen broccoli it can be easier to use as it blends well. It is also a nutritional power food, with 84% of your daily value of vitamin C in a single half-cup, which is more than you get from an orange!
#12. Beet Greens
Beets are amazing, being so high in nutrition they provide 220% of your daily value of vitamin A, 37% for potassium, and 17% of your fiber. They are also pretty mild so mix in well with most other foods!
#13. Micro-Greens
These greens come from seeds of vegetables, but they can contain more than 40x as many nutrients as their mature counterparts. There are many varieties including microgreen versions of Swiss chard and broccoli which can also be more palatable as well!
#14. Spirulina
Spirulina is a type of algae, which produces incredible amounts of nutrition. It contains complex B vitamins, manganese, iron, copper, selenium, zinc, beta-carotene, and more. Its taste is a bit like pond water, however, so mix it with acidic flavors or sweeter fruits and vegetables.
Our Healthy Green Smoothie Recipe
Try our delicious and nutritious green smoothie recipe. It’s a raw green smoothie, suitable for vegans, folks on a raw food diet, and everyone else!
It contains kale and other healthy green ingredients.
Easy Raw Triple Green Smoothie
Equipment
- 1 Blender We used this one
Ingredients
- 1/4 large avocado skin removed
- 1 handful of kale washed
- 4-5 pitted dates
- 4-5 slices of cucumber washed and peeled if desired
- 1 tbsp chia seeds
- 1 cup/250ml coconut water 100% coconut water
Instructions
- Add all the ingredients to a high-speed blender and blend until smooth.
- Depending on the power of your blender, it shouldn't take more than 3-4 minutes to achieve the perfect smooth consistency!
- Serve and enjoy!
- *You can serve it over ice, for extra freshness!
Video
Notes
Nutrition
Frequently Asked Questions:
Can You Freeze Greens For Smoothies?
Yes! You can freeze greens for smoothies. In fact, for some, it works best such as zucchini and broccoli florets
What Are The Best Greens To Put In A Protein Smoothie?
The best greens for a protein smoothie include spinach, kale, collard greens, and chard. It's best to shop for organic leafy greens though, since some of them are in the dirty dozen list.
What Greens Are Not Good For Smoothies?
Spinach, kale, and Swiss chard can be bad for smoothies if you add too many. Make sure to use no more than a handful of any of these. They contain a lot of oxalic acid, which is a natural compound that creates crystals in the body. But there is no specific leafy green that's not good for you if consumed in moderation.
Should I Really Put Greens In My Smoothie?
Definitively put greens in your smoothies, they are very rich in nutrition and are healthy. They can boost your fiber levels, and vitamin levels, and help you to feel fuller through the day.
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