The first time that I made a green smoothie with avocado, I royally screwed it up.
I tossed the entire avocado (minus the pit and peel) in my blender with pineapple, banana, and spinach.
What I ended up with wasn’t a pineapple green smoothie at all. It was a weird pineapple-flavored guacamole(ish) concoction, and I had to eat it with a spoon!
Since that day, I learned that avocado is best used to supplement the other ingredients in a green smoothie, so I only add 1/4, which gives me a great texture and healthy fats that fill me up.
Avocado Nutrition and Health Benefits
Avocados are high in fat, but don’t worry, it’s the good, healthy type of fat. They also contain fat-soluble vitamin E.
Avocados are an excellent source of antioxidants that may help slow aging and prevent certain cancers and heart disease.
They are high in folate which also helps protect your heart and may guard against stroke.
Studies have shown that avocados can lower cholesterol, guard against eye disease, help fight oral cancer, prevent breast cancer and has been shown to inhibit prostate cancer.
Avocados promote the absorption of certain nutrients such as lycopene and beta carotene, so add a tomato and carrot to your avocado smoothies to help maximize your nutrition.
Green Smoothie Recipes with Avocado
How To Make These Green Smoothies: Start by adding the liquid to your blender (see my blender recommendations), followed by the avocado and apple last. Blend on high for 30 seconds or until the smoothie is creamy.
1) Applecado (Apple-Avocado) Green Smoothie
I recently made this apple and avocado smoothie and it was very delicious!
It had a delicate, apple flavor with a whipped, smoothie texture. There are a lot of variations you can try with this recipe as well.
You can make this smoothie with pear instead of apple. You can also double the recipe and use one apple and one pear.
Applecado Smoothie Recipe
- 1 apple, cored (I prefer either a Golden Delicious or Granny Smith)
- 1/2 Haas avocado, peeled and pitted
- 2 handfuls of fresh baby spinach
- 4 to 6 ounces of filtered water
- A few ice cubes to chill, if desired
Calories: 269 | Fat: 12g | Protein: 4g | Carbohydrates: 35g | Calcium: 7% RDA (Recommended Daily Allowance) | Vitamin A: 252% RDA |Vitamin C: 47% RDA
Serving Size: One.
2) Avocado-Banana Smoothie
- 1/2 avocado
- 1 banana
- 1 apple
- 1 stalk of celery
- 1-2 cups fresh baby spinach (or other leafy green)
- 1/2 – 1 cup water
Calories: 365 | Fat: 15.7g (grams) | Protein: 5.2g | Carbs: 61.4g | Calcium: 9% | Vitamin A: 50% | Vitamin C: 69%
How To Select Avocados
Ripe avocados give slightly to pressure, but bruise very easily.
Hard, unripe avocados ripen nicely at room temperature in a couple days.
Avocados have the lowest risk of pesticide residue (1 out of 100) according to the Environmental Working Group, so it is not necessary to purchase organic avocados if you are trying to save money on your grocery bill.
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