Have you ever considered putting a zucchini in a green smoothie? It’s actually really good! And good for you.
Zucchini is a great source of B vitamins, as well as many minerals. It’s full of fiber and the flavor is mild so it is easily masked with sweeter fruit.
Here are two green smoothie recipes that use zucchini:
1) Banana Apple Zucchini Smoothie Recipe
This isn’t technically a “green” smoothie because I didn’t use leafy greens. The zucchini will give it a green color, though.
You can certainly add mild-flavored greens like fresh baby spinach, green leaf lettuce or even Romaine to significantly boost the calcium, iron and other nutrients without compromising the flavor. Simply add another half banana or another apple to sweeten it back up.
Overall, it’s a tasty and easy smoothie!
- 1 organic banana, peeled
- 1 large organic apple, cored
- 1 organic zucchini, chopped
- 4 to 6 ounces of filtered water
Directions: Start by adding the liquid to your blender (see my blender recommendations), followed by the soft fruit. Blend on high for 30 seconds or until the smoothie is creamy.
Nutrition Information: Calories: 231 | Fat: 1g | Protein: 4g | Carbohydrates: 58g | Calcium: 5% RDA | Iron: 15% RDA | Vitamin A: 19% RDA | Vitamin C: 58% RDA
This smoothie is also a good source of folate and other B vitamins, especially vitamin B6 at 72% RDA as well as vitamin K. It’s also a good source of copper (27% RDA), magnesium (19%), manganese (32% RDA), phosphorus (24% RDA), potassium (24% RDA) and zinc (7% RDA).
Serving Size: One.
2) Pineapple-Zucchini Green Smoothie
One of my readers, Charla, sent me this tasty green smoothie recipe using zucchini.
It’s a delicious and refreshing mineral-rich smoothie. Don’t be turned off by the zucchini because it has a subtle taste that is masked by the pineapple.
- 1 medium organic zucchini
- 1/2 cup organic Italian (flat-leaf) parsley
- 2 stalks organic celery
- 1/2 can pineapple and juice (I used 1 cup fresh, chopped pineapple)
- 8 ounces filtered water
Nutrition Information: Calories: 139 | Fat: 1g | Protein: 4g | Carbohydrates: 32g | Calcium: 11% RDA | Iron: 3.2mg | Vitamin A: 112% RDA | Vitamin C: 174% RDA
This smoothie is also a rich source of folate, vitamin B1 through B6, and vitamin K, copper, magnesium, manganese, phosphorus and potassium.
Serving Size: One.