By eating a balanced diet with substantial variety, vegans can obtain the essential nutrients they need. It can be difficult to get all of the necessary vitamins and minerals when avoiding animal-based products. However, dark, leafy green vegetables are stellar, nutrient-dense foods. Adopting a green smoothie regimen is an easy way to increase the intake of leafy greens in a vegan diet plan. Even if the color is intimidating, the right combination of ingredients can yield surprisingly tasty results. Try some of these health promoting green smoothie recipes, perfect for a vegan diet:
Citrus Banana Carrot Green Smoothie (2 Servings):
This smoothie uses Swiss chard as the leafy green. Swiss chard contains 13 different polyphenol antioxidants that act as anti-inflammatories to fight diseases, provide anti-aging benefits, ward off heart disease, boost the immune system, and even regulate blood sugar. It also contains fiber, calcium, and vitamin K to build bone strength. It keeps you feeling full longer and promotes digestive health for weight loss.
1 large carrot, peeled
1 large orange, peeled
1 ripe banana, peeled
1 cup Swiss chard
1/2 cup ice
- Blend spinach until smooth.
- Add orange and banana and blend.
- Toss in ice and carrots and blend until creamy.
Kale Pear Raspberry Smoothie (2 Servings):
Kale is the star of this recipe. Kale contains vitamin A, vitamin K, vitamin C, fiber, vitamin B6, calcium, and iron. Its perfect for vegan diets, as vitamin B6 and iron are difficult to find in plant sources. Its satiating to prevent overeating and has a mere 35 calories per cup.
6 large kale leaves
3 pears, peeled and cored
Large handful of raspberries
1/2 cup ice
- In a juicer or powerful blender, such as a VitaMix, combine all ingredients.
- Blend until smooth.
Sweet Avocado Parsley Smoothie (3 Servings)
Parsley isnt solely a garnish. In fact, it is filled with potent nutrients. Parsley cleanses the blood, helps detoxify the body, keeps the blood vessels elastic, and even improves sexual health. The herb also bolsters cardiovascular health, contains vitamins C, K, and A, folate, iron, and antioxidants.
2 bananas, peeled and then frozen prior to making smoothie
1 avocado, peeled, pitted, and cut in half
1 bunch parsley
3 cups coconut water (no sugar added variety)
- Add all ingredients to a blender.
- Blend thoroughly on high until creamy.
Blueberry Spinach Smoothie (1 Serving)
Spinach is nutrient dense without packing a lot of calories. For vegans, its especially important for its iron content. It also contains B vitamins, vitamins C, K, and A, manganese, magnesium, calcium, potassium, and folate. It reduces inflammation in the body, suppresses the appetite, prevents several forms of cancer, and offers antioxidants. Spinach is also great for green smoothie beginners as it blends relatively well.
1 banana, peeled
Handful of ice cubes
1/2 cup blueberries
1/4 cup fresh squeezed orange juice
1 cup baby spinach
- Toss the blueberries, banana, ice, and orange juice into a blender. Blend on high until smooth.
- Add the baby spinach and continue to blend on high until creamy.
Feel free to substitute the leafy greens listed with your favorite leafy greens. Try different combinations of fruits and vegetables when youre feeling adventurous. Finding green smoothie recipes that please your palette will allow you to enjoy the nutrients you need.