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Green Smoothie Health Benefits
I love using spinach to make green smoothies. Not only is it an easy way to sneak in more vegetables during the day, but there are also a ton of health benefits to it.
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Health Benefits of Spinach
Low in calories: Spinach is a low calorievegetable that blends well with fruit without tasting too much like a salad.
High fiber: in 100 grams of spinach, there are 2.2 grams of fiber. The calorie intake is about 23 calories, so that’s a great ratio and an easy way to make a high-fiber smoothie. Fiber not only helps with digestion but also helps with blood sugar stabilization and keeping you fuller for longer.
Folate: Spinach is a source of folate (which pregnant women need more of to prevent neural tube defects). This is provided through prenatal vitamins but incorporating more spinach into your diet is also beneficial. You can find folate in other leafy greens like kale.
Iron: Popeye wasn’t wrong. Spinach is a great plant-based option to incorporate more iron into your diet.
Vitamins and minerals. Spinach is high in nutrients like vitamin A, C, B vitamins, and K1. It also is a source of micronutrients like calcium and potassium.
Antioxidants. Spinach has antioxidants that help with the fight against cancer (source).
The key takeaway is that it’s never a bad thing to add vegetables to your day. You’re only increasing the nutrition density in your diet.
How to Blend Spinach Better
I have a tip on how to blend spinach smooth with no chunks.
If you blend the spinach with the liquid first, you won’t get the little bits and pieces of leaves in there. It completely liquifies it.
Afterward is when you can add the rest of your ingredients (fruit, chia seeds, protein powder, etc).
Here’s a quick demo from my Instagram reel to show the base of a perfect spinach smoothie:
I’m not a savory smoothie fan, if you are: all the power to you. I prefer my smoothies sweet.
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Here are the best fruits to blend with spinach.
Banana
Mango
Strawberries
Oranges (great for a boost of Vitamin C)
Pineapple
Blueberries
Apples
Peach
Avocado (this adds a creaminess to the smoothie with more fiber and healthy fats)
The short answer: there are no hard rules. Experiment with your favorite fruits. If the fruit isn’t in season frozen fruit works great (and it helps thicken up the smoothie). Frozen options are also budget-friendly.
More Vegetables to Add to a Spinach Smoothie Recipe
If you want to add a few extra vegetables to your spinach smoothie, here are a few to try:
To make the perfect smoothie, you want to add balance. This means carbs, proteins, and fats. If you want to know how to make a spinach smoothie, I got you. I have some examples below and full recipes further down the post.
Here are a few examples of some simple spinach smoothie recipes:
Spinach leaves, chocolate protein powder, banana, almond butter.
If you find you need to add more sweetness to your smoothies on top of the fruit try adding honey, maple syrup, or monkfruit sweetener.
Common Questions about Spinach Smoothies
Can I use frozen spinach in smoothies?
Yes, frozen spinach works great! Just blend it in your liquid (like orange juice, water, or milk of choice) first before you add the rest of your ingredients to make sure it’s smooth.
Is blended spinach good for you?
Yes, the nutrients are not destroyed in the making of the smoothie. You’re still getting the fiber, vitamins, minerals, and all health benefits. It is okay to blend spinach.
Do spinach smoothies help you lose weight?
The only way to lose weight is to be in a calorie deficit, which means to eat less calories than you expend. That being said, spinach is a low calorie food that is high in fiber and volume. This means that you can eat a lot of it. Pair this with protein and healthy fats and it can help you eat a low calorie diet.
How many times can I drink a smoothie a day?
I recommend once a day. It won’t hurt you to do a breakfast smoothie and a green smoothie for a snack every once in a while but I prefer clients to have a variety of foods throughout the day that you chew.
Can you put raw spinach in a smoothie?
Yes, you do not need to cook spinach before you blend it. This also keeps more of the nutrients in the smoothie too.
You’ll love these healthy smoothie recipes. I’ve included vegan and dairy free options as well (smoothies with coconut milk, almond milk or whatever nut milk, soy milk, etc). In fact, most recipes will be easy to swap to a plant based milk option). You can also try coconut water as another option that is packed with electrolytes (great for post workout).
If you're looking for an anti inflammatory green smoothie recipe that uses healthy, everyday ingredients and tastes good, this is it. This is a great breakfast or snack if you're following an anti inflammatory diet and that requires low histaime ingredients.
A delicious, easy way to consume those healthy greens! This Pineapple Spinach Smoothie is creamy and sweet, with no added sugar. Great for any time of day!
This Banana Pineapple Smoothie is so fresh & full of tropical flavor. Green Smoothies are good for you and are fun to drink. Smoothies are a great fresh, easy breakfast or a healthy on-the-go snack.
This cherry berry smoothie with coconut water is the perfect quick and easy breakfast idea! This healthy smoothie recipe is packed with fruits, vegetables, and other good-for-you ingredients that is sure to start your day on the right foot!
Broccoli Smoothie with Carrot & Pineapple – always use butter
This delicious Broccoli Smoothie is a great way to get those 5-a-day in one glass. Loaded with lemon, ginger and pineapple you won’t taste the broccoli!
Cucumber Tropical Smoothie: a tasty green smoothie recipe
This Cucumber Tropical Smoothie packs in fruits and leafy green veggies, getting you fueled for your day (without the taste of a typical green smoothie).
This yummy iron-rich tropical green smoothie recipe is packed with iron-boosting goodness and is the best smoothie for fighting fatigue! And with all its healthy whole food ingredients, this smoothie is the perfect breakfast and healthy snack for anyone that struggles with low iron.
This vegan Mango Spinach Smoothie is sweet and fresh with a gingery kick – and has 50% of all the greens you need in a day. Loved by kids and adults alike!
There are many versions of the Green Monster Smoothie out there; this is mine: it’s vegan, gluten-free, grain-free, and yummy. I love this drink both because it’s uber-healthy, and because it’s super-delish. #healthy #smoothie #vegan
The best green smoothie recipe is simple and easy to make and is perfect for anyone who’s looking to get serious about their health this year. This nourishing drink is packed with just a handful of superfood ingredients, kid-approved, and is ready in less than 5 minutes!
Super Creamy Mango Orange Green Smoothie (the perfect post-workout shake!)
It’s like sunshine in a cup! Only six ingredients in this mango orange green smoothie and it’s loaded with flavor. Refreshing and fueling this mango orange smoothie makes a tasty breakfast, snack, or post-workout shake! Creamy and delicious yet banana-free.
Try this Spinach Banana Smoothie for a tasy breakfast or snack option. Enjoy the flavors of orange, kiwi, frozen banana, and spinach in this green smoothie!
This green kid-friendly smoothie drink is full of natural sweet flavors and contains all the goodness of ginger, turmeric, and fresh spinach—also a great dairy-free smoothie recipe for adults.
A green peanut butter banana smoothie that is perfect for a healthy and nutritious breakfast, or light snack. This green peanut butter banana smoothie is packed full of potassium, magnesium, fiber, calcium, iron, and many
Start your morning with this Green Ginger Smoothie! Made with pineapple, orange, a healthy dose of spinach and warming ginger, you will love every sip!
This tropical green smoothie is packed full of mango, pineapple, banana, vanilla yogurt, orange juice and of course spinach for a beautiful healthy green smoothie that is also delicious! Great for a light breakfast, lunch
Clear Skin Smoothie is full of vitamin-packed fruit and leafy greens to brighten and nourish your skin. Just one glass will make your skin clear and bright.
This delicious green smoothie is made with avocado for a super creamy texture! Add your favorite protein powder and you’ll have a healthy, satisfying smoothie in no time!
Randa is the Certified Holistic Nutritionist (and busy mom of two) behind Randa Nutrition and Busy Day Dinners. She's on a mission to make healthy living easier, with realistic nutrition. With her mouthwatering recipes and wellness insights, Randa shows you can have a balanced lifestyle without giving up your favorite foods (or spending a ton of time in the kitchen).
Wow, this is like a gold mine for me. I have picky eater kids at home and you just gave me great ideas for healthy meals, thanks!
This is such a great roundup of spinach smoothie recipes!