We could all use an extra serving or two of vegetables added into our daily routine since the average American gets less than the USDA's recommended 2-3 servings of vegetables a day. Even when you are eating correctly, you may not be meeting this daily vegetable intake goal. Having a vegetable smoothie could be the answer.
A serving is considered about 1 cup of raw vegetables or 2 cups of leafy greens, and the amount of vegetables you need per day is based on your age, sex, and level of physical activity.
What if I told you that it is possible to get in your daily dose of vegetables, effortlessly, and without having to eat salad three times a day?
How to Add Vegetables to Your Favorite Smoothies:
You can easily substitute or add the following to any smoothie recipe in order to ramp up your vegetable intake without really affecting the taste of your smoothie and without going totally “green smoothie”.
For a boost of healthy fats and a creamy texture, add avocado to your smoothie.
Bonus: if you do not like the taste of bananas, avocados can be a great substitute while still giving your smoothie that creamy texture you crave.
How to Use It: Add about ½ of a ripe avocado to any smoothie to add a full serving of vegetables and a velvety smoothness to your drink.
Spinach can be added to any smoothie without really affecting taste or texture and is loaded with Vitamin C, potassium and a slew of other nutrients.
How to Use It: Add 1 cup of fresh spinach to your usual smoothie to get all of the benefits of spinach without affecting the taste of your smoothie. You can also use frozen spinach which is available year-round in your local grocery stores frozen vegetable aisle.
Kale is nature’s power-house as far as vegetables go. It is packed with antioxidants, fiber, potassium, iron and even a touch of protein!
How to Use It: Add 1 cup of kale to your usual smoothie to unlock all of its wondrous health benefits, without affecting the taste of your smoothie. Frozen kale is also available year-round in your local grocery stores frozen vegetable aisle.
Cucumbers are a great source of liquid for your smoothies. It can be added to a denser smoothie to make them more drinkable while still providing a boost of electrolytes and vitamins, such as Vitamin K and potassium.
How to Use It: Add 1 cup of sliced cucumber to your smoothie, but be sure to use a little less other liquid (milk, water, juice, etc.) in your smoothie to prevent it from being too thin.
Vegetable Smoothie Recipes:
These smoothie recipes will pack at least 1 full serving of vegetables into a tasty, healthy, low calories smoothie to ensure that you meet your daily vegetable goals. Not to mention that they taste phenomenal.
For Those That Crave Sweets:
Try these so you can reach for a health-packed smoothie instead of that carton of ice cream.
Carrot Cake Vegetable Smoothie – crafted by Gimmie Some Oven
This is a perfect smoothie for anyone who loves cake, since it tastes just like a big old slice of carrot cake, but will still provide you with 1 full serving of carrots and a lot less guilt.
Chocolate Powerhouse Vegetable Smoothie – crafted by Modern Honey
The Chocolate Powerhouse Smoothie is another craving killer. Sometimes, we all crave a little bit of chocolate, we are human after all! This smoothie will let you satisfy that craving while providing you with a serving of spinach and a big dose of protein.
For Those Who Like Tropical Smoothies:
These smoothies will make you feel like you are vacationing on a tropical island, without the calories.
Strawberry Pineapple Kale Vegetable Smoothie – crafted by Damn Delicious
Strawberry and pineapple are two of the best summer fruits, and nothing is better than combining these two great flavors, except making it healthier with a full serving of kale. This smoothie will make you taste summer.
Those Jumping on the Green Smoothie Train:
Green smoothies get a bad reputation for being bland. But if you find the right recipe, green smoothies can actually be quite delicious and will give you more vegetables per serving than your typical drink.
Beginners Luck Green Vegetable Smoothie – crafted by Simple Green Smoothies
The Beginners Luck Green Smoothie is the perfect green smoothie to get you started if you are a little put-off by the idea of a “green smoothie.”
2 Minute Green Vegetable Smoothie – crafted by Half Baked Harvest
This green smoothie incorporated both spinach and avocado and gives you a few choices along the way in order to customize your smoothie to your tastes.
Vegetable Smoothies for a Healthier Family and You
Smoothies are a miracle food, and a stellar way to disguise fruit and vegetables as a fun snack, or meal, for both children and adults alike.
Now, get out there and get blending!