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How To Sneak Veggies Into Your Smoothie Recipes

Posted by Terra's Kitchen on Fri, Aug 4, '17

Vegetable smoothie

Who doesn’t love a good fruit smoothie? But all-fruit smoothies are high in sugar and don’t have the staying power that most of us need to get through until lunch. Try adding veggies to your smoothie recipe to give it more bulk, fiber and vitamins - without ruining the taste!

Add any of these veggies chopped and raw to your smoothies or pre-prep for extra time-savings!

Spinach

One cup of fresh spinach leaves provides almost 200 percent of the daily recommended intake of vitamin K. Spinach also contains Vitamins A and C, folate, potassium and essential bone-building minerals: calcium and magnesium, manganese, copper, zinc and phosphorus, all of which help strengthen bones and decrease the risk of osteoporosis. Adding any citrus fruit to a raw spinach smoothie increases the body's ability to absorb it’s beneficial nutrients.

 

Kale

Kale has more iron than beef and is an excellent source of plant-based calcium, beta carotene, vitamin K, C, A, lutein, zeaxanthin, calcium and fiber. The healthy balance of omega-3 and omega-6 fatty acids help alleviate arthritis, autoimmune disorders and asthma. Rub kale leaves between hands to break down leaves before adding to your smoothie.

 

Parsley

Not just a garnish anymore! Parsley is a nutritional powerhouse with vitamins A, B, C and K and the minerals iron and potassium. It’s a natural diuretic, which helps to eliminate excess fluid without depleting the body of potassium. Stabilize blood sugar and achieve long-term weight balance. Tastes like springtime!

 

Celery

Loaded with vitamins K, C, A, B, magnesium and essential antioxidants that help control inflammation, protect your cardiovascular system, lower your risk of cancer, cholesterol and high blood pressure. Celery juice has a refreshing flavor and is a great internal cleanser and detoxifier, highly alkalizing and hydrating, cleanses kidneys, improves skin and aids in more restful sleep.


Beets

Sweet, earthy and colorful, beets have been proven to boost energy levels, fight certain cancers and maintain a healthy heart. High in fiber, folate and manganese. A great way to sweeten a veggie-only smoothie or provide some staying power to juice blends.

 

Sweet Potatoes

High in fiber and packed with vitamin A and potassium, sweet potatoes are some of the most nutrient-rich veggies around. Low on the glycemic scale, they’ll give you a solid burst of energy without spiking your blood sugar, making them perfect for a before or after gym smoothie. Eaten raw they have a delicate, starchy, honey-caramel flavor.

 

Butternut Squash

Known to be helpful in regulating diabetes, providing anti-inflammatory benefits, helping with cardiovascular issues, and even providing relief for asthma sufferers. Rich in Vitamin C, B6, fiber and manganese. Mild in flavor and slightly sweet - perfect for a creamy smoothie base.

 

Zucchini

This summer squash is actually a fruit. Low in calories, high in fiber and water content to keep you fuller longer. Great source of manganese, vitamin C and potassium. Virtually tasteless in a smoothie and easy to hide from even the most discerning taste buds.

 

Carrots

Possibly the most versatile smoothie vegetable, carrots are full of beta-carotene, fiber, vitamin A, C and K, copper and iron. Shown to lower cholesterol, blood pressure, and boost the immune system. Their natural sweetness and color will add life to any smoothie recipe.

 

Avocado

Technically a berry, avocados have the highest protein content of any fruit and high in healthy, plant-based fat that’s cholesterol free! Rich in fiber, potassium, Vitamin K, E, C B and folic acid. Mild in flavor, avocados add an unmatched creaminess to any smoothie!

 

Cucumber

At over 95% water and only 16 calories per cup, cucumbers are perfect for anyone looking to shed pounds. Cucumbers contain vitamin C, beta-carotene, manganese, cancer preventing phytonutrients, cucurbitacin, lignan and flavonoids – all potent antioxidants that protect cells from the damage of free radicals.

 

Pro-Tip: Veggie cubes

Steam squash, carrots, and sweet potato then blend together with a splash of water to make a smooth paste. Pour it into ice cube trays, and freeze. Once the veggie cubes are frozen, pop them out into large baggies, and store in the freezer.

Peel beets, dice and steam. Allow to cool then puree in a blender with some water. Once smooth, slowly add handfuls of spinach or kale and more water as needed, until the entire bunch is blended in. Freeze these the same way you did the veggie cubes. You can also hide steamed broccoli in this mix!


Enjoy smoothies but don't have time to go to the store? Order fresh, prepped ingredients from Terra's Kitchen! Choose from our menu of precut fruits and vegetables or from our menu of smoothie kits. For even more nutrition try adding a scoop of Terra’s Kitchen Nutrient-Rich Protein Powder.

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Topics: nutrition