The color green may not be appetizing in a glass, but it is packed with minerals and vitamins to give you a boost at lunch or late afternoon. Consuming green smoothies is a good way to get vegetables in your diet during the day.
High in potassium, vegetables can help lower blood pressure, blood sugar levels and cholesterol. When pureed in a smoothie, they still have fiber so you won’t feel empty after drinking them. A veggie smoothie can also keep you hydrated.
A powerful duo, avocado and spinach pack a lot of punch.
Bananas get all the glory when it comes to potassium, but avocados actually have more than their yellow friend. They also have loads of vitamins and fiber – a good thing, and studies show avocados can lower cholesterol and triglyceride levels.
Don’t say yuck to spinach. There’s a reason Popeye ate so much spinach, remember? Spinach is low in calories, but high in fiber, folate, calcium, and vitamins A, C, and K with cancer-fighting antioxidants and plant compounds. Did you know that spinach also helps your eyes? It contains the antioxidants lutein and zeaxanthin that protect the eyes from damaging ultraviolet (UV) light.
This recipe from Green Leaf Grill is a great smoothie starter recipe. Once you try it, you’ll want to try other vegetable combos, too.
Avocado and Spinach Smoothie
Portion: 1 ½ cup
Yield: 4 servings
Ingredients
1 avocado
6 cups spinach
4 cups green grapes
1/2 cup fresh parsley
1/2 cup fresh cilantro
2 cups water
2 cups ice cubes
1 tablespoon lemon juice
Directions
- Dice the avocado into bite-sized pieces.
- Place all ingredients in a blender.
- Puree until very smooth.
- Serve immediately.
Nutrition Facts
Calories (kcal) 180
Protein (g) 4
Total Fat (g) 7
Sat Fat (g) 1
Carbohydrate (g) 32
Sodium (mg) 65
Dietary Fiber (g) 6