Getting your recommended intake of vegetables every day is sometimes difficult. The easiest and freshest way to add vegetables into your diet is to include them in your favourite smoothie recipe. The best thing about smoothies is that the flavor combinations are limitless and experimentation is highly encouraged. Here are 10 vegetables that make a flavoursome and nutritious addition to smoothies.
- Capsicum – Capsicum is a wonderful source of vitamin C. Add a sweet fruit such as an orange to balance the flavour. A half cup of red capsicum contains 300% of the recommended daily intake of vitamin C. Capsicum is also a great source of vitamin B6 and magnesium, known to decrease feelings of anxiety.
- Green Peas - Sweet and nutritious, a cup of frozen peas makes for an unusual but pleasing addition to your daily smoothie. Green peas are a good amount of fibre, iron, vitamin C and A, B vitamins, potassium and magnesium. One cup contains eight grams of protein, which is the same as 1 cup of milk. Frozen peas give smoothies a creamy sweet taste and will help keep you feeling full for longer.
- Broccoli – Broccoli is packed full of antioxidants such as vitamin C and vitamin A as well as dietary fibre and calcium. The addition of broccoli will make for a thick smoothie so don’t be afraid to add some ice for consistency and blueberries or a ripe banana for sweetness.
- Spinach – Spinach is a vegetable powerhouse as far as nutritional benefits go. Vitamin A, vitamin K, vitamin C, vitamin B2, vitamin B6, folate, magnesium, calcium, iron and potassium are all found in this leafy green veggie.
- Kale – is the most nutrient dense of all green leaf vegetable. It has a high level of calcium which is great for bone strength. Kale is also a great source of vitamin C and vitamin K.
- Beetroot – You will be surprised how tasty beetroot is as an addition to your juice or smoothie. Surprisingly sweet, beetroot is an excellent source of folic acid and is packed with magnesium, iron, potassium, sodium and fibre. Beetroot is a great detoxifier and will work with the liver to flush out toxins.
- Carrot – Carrots are naturally quite sweet. So adding one to your smoothie is a great way to ‘hide’ the vegetables. Carrots are a good source of vitamin A which we know is great for eyesight. Carrots are also packed with a range of other nutrients such as vitamin C, B3, B6 and E as well as iron, magnesium, calcium and potassium. Carrots are also a great source of dietary fibre.
- Parsley – Parsley contains an important nutrient known as chlorophyll that is wonderful for your blood. Chlorophyll has been known to boost energy levels, is rich in calcium and iron and is a diuretic stimulating the bladder, liver, kidney, digestive system and thyroid to work more efficiently.
- Sweet Potato - Cooked sweet potato works well as a creamy base for smoothies. It’s a great ingredient to add sweetness to your smoothie without spiking blood sugar levels. It also has vitamin C and A both of which support immunity.
- Avocado – Technically a fruit, avocados are packed with more potassium than your average banana. Replace your yogurt with avocado and the texture will remain the same. Avocado also has healthy fats that help decrease inflammation and improve cholesterol levels.
Our favourite smoothie recipes: