When you think of smoothies, fruity flavors usually come to mind. Many vegetables also blend easily into tangy and nutritious smoothies. Vegetable smoothies pack a lot of vitamins, minerals and antioxidants into a concentrated drink. Consider using a high-speed blender so you can use the entire vegetable and benefit from the fiber as well.
Leafy Greens
Dark, leafy greens blend naturally into green smoothies. Spinach is very mild in flavor, but provides 2,813 IU of vitamin A and 8.4 mg of vitamin C per raw cup. Spinach also provides more than the recommended daily value for vitamin K and is a source of folate, iron and potassium. Other highly-nutritious dark, leafy greens you should consider adding are romaine, arugula and kale.
Parsley
Parsley is more than a garnish on plates at the local diner. Add ½ cup of the greens to a vegetable smoothie to consume 5,055 IU of vitamin A, 80 mg of vitamin C and 984 micrograms of vitamin K. The leaves are also a source of folate and iron. Choose flat leaf parsley, sometimes called Italian parsley, because it has a milder flavor.
Avocados
Although technically a fruit, avocados are often classified with vegetables. Avocados add a natural sweetness and smooth texture to vegetable smoothies. In a 1-cup serving of pureed avocado, you get 186 micrograms of folate, over 1,000 mg of potassium and 48 micrograms of vitamin K. A cup of pureed avocado is also a source of most of the B vitamins and the trace minerals copper, zinc and manganese. Avocado does boost the calorie and fat content of your vegetable smoothie. One cup of the puree has over 350 calories and 34 g of fat, most of which is the heart-healthy unsaturated type.
Cucumbers
Cucumbers are 97 percent water and as a result are very low in calories. One large, peeled cucumber has just 34 calories. One large cucumber provides vitamins C and K, folate and trace minerals. A cucumber's mild flavor helps create a frothy, cool texture in vegetable smoothies.
Flavorings
You can add lemon or lime juice to bring a tang to vegetable smoothies. If you prefer a sweeter smoothie, blend a green apple into your vegetable smoothie. Adding cilantro and jalapenos create smoothies with a spicy kick.
References
- "Raw Food Cleanse;" Penni Shelton; 2010
- USDA: Nutrient Database
- "Raw Food, Real World;"Matthew Kenney and Sarma Melngailis; 2005
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