Smoothies are shakes that can be made from almost anything. Its preparation depends on what you want and need; in this case we discuss shakes vegetables, which are s umamente healthy and nutritious for the body.
In general, very few people consume plant-based smoothies because they think they don’t taste as good as fruit-based ones. However, in addition to the fact that they can be very delicious, their consumption can keep us healthier, away from diseases and with more energy.
To prove it, we bring you 5 very nutritious vegetable-based smoothie recipes.
5 smoothie recipes with lots of vegetables
1. Green Lantern Smoothie Recipe
This recipe is characterized by its green color thanks to the ingredients used: baby spinach, celery and cucumber. When combined, they provide a very good flavor with many nutrients.
This preparation also contains green apple and a little protein powder to make it more complete.
1.1 Ingredients
- A cup of water
- 35 grams of vanilla protein powder
- 1 cup baby spinach and 1/4 cup cucumber
- A stalk of celery
- Half green apple
- 1/4 teaspoon ground cinnamon
- A cup of ice
1.2 Preparation
- In a blender proceed to blend the water, the vanilla protein powder, the spinach, the celery, the cucumber, the green apple, the cinnamon and the ice.
- You must blend until you get the desired thickness. You may need to add more ice to the mix if you are not satisfied with the texture of the mix.
2. Morning bowl full of vegetables and fruits
The incredible variety of colors of fruits and vegetables make this a very special breakfast.
This recipe features a perfect combination of banana, blueberries, zucchini, strawberries, coconut milk. It will keep you satisfied for just over 6 hours, which is great for not being tempted to snack between meals.
2.1 Ingredients
- 1 medium frozen banana
- 1 medium frozen zucchini
- 1/3 of cup of light coconut milk
- 2 tablespoons chia seeds
- 2 tablespoons crunchy cranberry butter
- A teaspoon of spirulina
- A pinch of sea salt and a pinch of ground cinnamon
- A tablespoon of muesli (optional)
- 1 tablespoon of grated coconut
- 2 tablespoons of blueberries
- A medium fig
2.2 Preparation
- This preparation is actually very simple. All you have to do is place all the ingredients mentioned above and blend them at full speed.
- The next thing you should do is serve the smoothie in a bowl; Then, you can proceed to decorate with the fruits and vegetables that you want the most. There is no need to use the same ones that we mentioned, but if so, it will be a more balanced smoothie.
3. Spicy smoothie recipe full of fruits and vegetables
Edamame is soy, but in a very natural and tender state, it will provide a good amount of protein to this preparation. With a combination of green tea and hot jalapeno pepper, you will have a very nutritious shake with a warm and delicious flavor.
3.1 Ingredients
- 1 cup of jasmine green tea
- 1/2 cup organic edamame
- 2 cups frozen mango chunks
- One and a half cups long English cucumbers
- 1 cup frozen strawberries
- 12 fresh mint leaves
- 2 tablespoons lemon juice
- Half a tablespoon of lemon zest
- A tablespoon of fresh ginger root
- Half a bell pepper or jalapeño pepper
3.2 Preparation
- You must make sure that the tea is cold. Later, add all the ingredients to a blender.
- Cover and blend at full speed, pureeing, until the mixture is very smooth, this will take about two minutes.
- You can add more green tea if the smoothie turns out to be too thick.
- Serve it in glasses or glasses and enjoy.
4. Green jasmine smoothie recipe full of fruits and vegetables
For this preparation it will be important to use baby spinach, a little fruit like mango and a little starch. It is a perfect snack before playing sports.
4.1 Ingredients
- 2 tablespoons hemp seed hearts
- 2 cups fresh spinach
- One and a half cups of frozen mango chunks
- 1 cup of jasmine green tea
- A boneless date (A type of seed, dried fruit)
- 8 fresh mint leaves
- One and a half tablespoons of organic lemon juice
- One teaspoon of fresh ginger root
4.2 Preparation
- Make sure the tea is cold before mixing it with the other ingredients. Subsequently, place the hemp seeds in a blender.
- Cover and blend until powdery.
- Add all the remaining ingredients. Cover and blend again until pureed.
5. Super green smoothie recipe
This is a high-nutrient, low-calorie smoothie . It contains cucumbers, which are very high in water, therefore; they are able to hydrate you very well.
This is a good post-workout smoothie ; Thanks to its water content with fruits and vegetables, you will replace everything you lost during your exercise.
5.1 Ingredients
- 2 cups of frozen mango
- 1 cup of English cucumber
- 2 cups fresh spinach
- 3/4 cup of water
- 2 tablespoons lemon juice
- 10 fresh mint leaves
- 1 teaspoon ginger root
- Half a bell pepper or green jalapeno pepper
5.2 Preparation
- You must have the mango in cubes. If you already bought it like this, much better.
- Chop the english cucumber
- Add all the ingredients to the blender, cover and puree, you can substitute the water for the unsweetened iced green tea.
- Serve and enjoy.
References
- Osnato J. 5 Luscious Smoothies With More Than a Serving of Vegetables. For Livestrong [Revised February 2020]
