I make this fruit and vegetable green smoothie almost every single day. The best thing about this recipe is that you are getting three servings of fruits and three servings of vegetables while only tasting the fruit! This recipe makes a 32-ounce pitcher which I drink half with breakfast and the other half with lunch.
There are no rules when it comes to making this green smoothie recipe, so you can use whatever you have on hand to get the flavor you want.
Big Blend Green Smoothie Recipe
- I start with 8 ounces of water (you can also use almond milk or coconut water.)
- Then I choose three vegetables. Typically, I use about 3 cups or large handfuls of spinach, one whole carrot and one or two small vine tomatoes.
- Next, I choose three fruits. I start with either mango, pear or apple for the base, then I add one whole orange and either 1 cup blueberries, strawberries or pineapple to flavor.
- Sometimes, I will add 1/4 avocado which helps give the smoothie a nice creamy texture while boosting the calories and healthy fat content to make the smoothie more satisfying.
Directions: Start by adding the liquid to your blender (see my blender recommendations), followed by the soft fruit. Add the greens to your blender last. Blend on high for 30 seconds or until the smoothie is creamy.
Boost It: You can tweak this smoothie recipe further by adding ground flaxseed or chia seeds for omega 3’s, goji berries for protein, cacao powder for energy and focus, or protein powder. Here are some of my favorite green smoothie boosters.
The best thing about this recipe is that you can change up the fruits and vegetables that you use to come up with new and exciting combinations every day.
Version 2: How To Get 10 Servings of Fruits and Vegetables In One Green Smoothie
It’s a challenge to get five or more servings of fruit and vegetables each day. I always struggled with it.
It’s not exactly fun to eat carrot sticks, celery, and spinach.
Plus, eating a salad is time consuming when you have little time to sit and eat. So what’s the perfect solution?
A Big, Delicious Green Smoothie!
- 1 apple with skin, cored
- 1 orange, peeled
- 1 cup frozen, wild blueberries
- 1 small plum tomato
- 1 whole carrot
- 4 cups or handfuls of fresh baby spinach
- 1/4 avocado
- 8 ounces of water
- 1 scoop protein powder (I use NutriBiotic vegan rice protein) or your favorite superfoods (optional)
Start by adding the liquid to your blender (see my blender recommendations), followed by the soft fruit. Add the greens to your blender last. Blend on high for 30-60 seconds, or until the smoothie is creamy.
Serving Size: You can either drink this as one big meal, or share with a partner. You can also split this smoothie into breakfast and lunch portions if you are doing a green smoothie cleanse.
For this smoothie, I’ve included the full nutrition information for this recipe. The source of data is from the USDA database.
As you can see, this smoothie gives you an excellent start to meeting your full nutrition needs. Combined with healthy, whole foods throughout the day, you are ensuring that your body is getting what it needs from fresh, whole foods rather than relying on synthetic vitamin pills.
Fat: 13g (grams)
Carbohydrates: 82g (includes 25 grams of fiber)
Vitamin A: 752% RDA (Recommended Daily Allowance)
B1 (Thiamine): 44% RDA
B2 (Riboflavin): 37% RDA
B3 (Niacin): 29% RDA
B5 (Pantothenic Acid): 32% RDA
B6 (Pyridoxine): 58% RDA
Folate : 89% RDA
Vitamin C: 160% RDA
Vitamin E: 34% RDA
Vitamin K: 506% RDA
Omega-3 Fatty Acids: 163%
Omega-6 Fatty Acids: 10%
* Without protein powder, this smoothie has 9 grams. If you do add protein powder, check the label for additional calories and protein amount. One serving of NutriBiotic rice protein brings this smoothie up to 21 grams!
Version 3: Creamy Banana Veggie with Greens
Here’s a yummy tropical meal-replacement smoothie. It has a sweet banana flavor accented with mango and papaya. There’s just a touch of raw chocolate (cacao) in it, not enough to make it a chocolate smoothie, but you could add more if you want.
I like hiding extra veggies in my meal replacement smoothies, hence the tomato and carrot. Carrots are a good source of beta-carotene.
- 2 medium bananas, peeled
- 1 cup papaya, cubed
- 1 mango, peeled and pitted
- 2 teaspoons raw cacao powder
- 3 cups Swiss chard (or other leafy green)
- 1-2 small vine tomatoes (I use Campari tomatoes)
- 1 small to medium-sized carrot
- 8 ounces of filtered water
Nutrition Information: Calories: 498 | Fat: 6g | Protein: 9g | Carbohydrates: 114g | Fiber: 17.7 | Calcium: 15% RDA | Iron: 23.0mg | Vitamin A: 550% RDA | Vitamin C: 298% RDA