Healthy Veggie Smoothie

spirulina smoothie Healthy Veggie SmoothieIn order to get my daily requirement of vegetables without spending hours on end chewing salad, I have devised a way to cheat… Veggie Smoothies.

I don’t recommend them for anyone new to eating vegetables, as they have been known to make even the most devoted vegan make a face, but the health benefits can’t be ignored. I started drinking these about a year ago, and have actually grown to like them (ok, I lied, but I tolerate them now and love them because of how great I feel).

I have noticed a huge increase in energy, skin improvement, faster hair growth, and better sleep since starting to drink them. I have also noticed weird looks from friends as I have become infamous for these smoothies. I often carry them to meetings or friends houses in a quart mason jar with a lid and get some strange looks!

The basic smoothie consists of some mixture of:

Tomatoes- Full of lycopene, Vitamin C, Vitamin A, Potassium, and Antioxidants

Cucumber- High water content, Vitamin C, Silica, Caffeic Acid, Potassium, and Magnesium

Celery-Vitamins A, B2, B6 and C, Potassium, Folic Acid, Magnesium and Calcium

Garlic- Immune support, anti-cancer, infection fighting

Bell Peppers-Vitamin C, Thiamine, Vitamin B6, Beta Carotene, Folic Acid and a variety of Phytochemicals

Onions-Beneficial sulfur containing compounds, Vitamin C, Chromium, Manganese, can help lower blood sugar, reduce cancer risk and lower cholesterol

Greens-Combination of spinach, kale, mustard greens, lettuces and green herbs containing a wide variety of nutrients and beneficial compounds

Jalapeños- Capsaicin, Vitamin C and others. Can help relieve headache, congestion, high blood pressure, inflammation, intestinal diseases as well as aid weight loss and strengthen the heart

Kelp-Great source of Iodine and trace minerals

Spirulina- A green-blue cyanobacteria. Great source of protein, good immune support, and the most nutrient dense whole food.

Recipe:

In the blender, combine:

  • one small tomato
  • 1/4 of a cucumber
  • one bell pepper
  • one jalapeño
  • 1/4 of an onion
  • 1-2 cloves of raw garlic
  • 1-2 stalks of celery
  • 3-4 big handfulls of greens of choice
  • 1 tsp kelp
  • 2 tsp spirulina
  • 2 cups water
  • handful of ice cubes

I make my smoothies in our Vita Mix, so quantities might need to be adjusted if you have a smaller sized blender. If you don’t have all the ingredients, use what you do have and add any vegetables that can be eaten raw. As one reader recommended, I have also started adding turmeric, as this gives additional health benefits.

Blend ingredients until smooth. Smoothie will be thick. I find the easiest way to drink is like one would do weights at the gym, in sets. I take 5 gulps, chase with water and repeat. If you don’t handle spicy foods well, omit the jalapeno!

Happy drinking and good luck!

5.0 from 1 reviews

Healthy Veggie Smoothie
 
Prep time
Total time
 
Author:
Recipe type: Drinks
Serves: 1
Ingredients
  • one small tomato
  • ¼ of a cucumber
  • one bell pepper
  • one jalapeno
  • ¼ of an onion
  • 1-2 cloves of raw garlic
  • 1-2 stalks of celery
  • 3-4 big handfulls of greens of choice
  • 1 tsp kelp
  • 2 tsp spirulina
  • 2 cups water
  • handful of ice cubes
Instructions
  1. I make my smoothies in our Vita Mix, so quantities might need to be adjusted if you have a smaller size blender. If you don’t have all the ingredients, use what you do have and add any vegetables that can be eaten raw. As one reader recommended, I have also started adding turmeric, as this gives additional health benefits.
  2. Blend ingredients until smooth. Smoothie will be thick. I find the easiest way to drink is like one would do weights at the gym, in sets. I take 5 gulps, chase with water and repeat. If you don’t handle spicy foods well, omit the jalapeno!

Reader Comments

  1. Directive says

    I’ve been doing this myself for about a year or more and i’ve grown to actually enjoy them because of the health benefits. My only suggestion though to make it a bit more bearable is to use rice milk rather than water and depending on your taste buds I also add Turmeric which is a great cancer fighting agent among many other things

  2. says

    Thanks for the comment. One thing I want to caution is that anyone struggling with blood sugar issues (which is a large part of the population today) should avoid rice milk as it is very high glycemic and will raise the blood sugar. Turmeric is a wonderful idea though, I will try adding that to my smoothie tonight!

        • Deb says

          I found this in a review for the now foods spirulina powder on amazon, I’d say AVOID!!!:

          “UPDATE: June 11, 2012 I just called Now Foods to ask why they do not say Hawaii on the label like it used to. They said because the 4 lb. size of Now foods spirulina I just purchased from Amazon is not from Hawaii and it is in fact from India as they were not able to get from Hawaii. I also asked if it was organic and they said no, What a disappointment as I now have to send it back to Amazon and am going to change the 3 stars to 2 stars.”

          Also, other reviews complain that it smells like sewage! You might try calling them to see if they still get their spirulina from Hawaii but with the Fukushima incident, I personally don’t feel comfortable getting spirulina from Hawaii anymore.

  3. Joe says

    I just tried the shake. It actually tasted pretty good! Are you supposed to drink this in one sitting? Seemed like a lot. Thanks in advance

      • Joe says

        Thank you for your response. I have one more silly question…when eating fresh raw spinach, are you supposed to just eat the leafy portion? The spinach I purchased has a small stem attached. Just curious if your supposed to consume the entire leaf/stem??

  4. Cathy says

    What about replacing 1 cup of water with one cup of coconut milk?  Coconut milk is what I used to use when I made green smoothies.  Though my green smoothies had fruit in them back then.  Now that I’m diabetic I can’t add the fruit as it is too much for me.

    • Cathy says

       By the way, thank you so much for posting this, I’ve been trying to find something like this for the last couple months.  It’s like V8 juice with a boost.  :D

  5. says

     I’ve done smoothies a few times & have one I really like but I think I’ll try yours.  Where do I find turmeric … never heard of it.  Also, what do you use to solve the gas problems (if you have it)  that go with the increase in veggies?

  6. Madlightwriting says

    Hi, I was just web surfing, looking for a veggie smoothie, when I came across yours. It sounds great! I think I will have one for dinner tonight. Just one thing though, it does not say how many times a day you should drink the smoothie in order to get the required daily supply of veggies for a healthy diet.?.?.? : )

    • says

      The size I make will get you pretty close to the daily servings with just one, but when I’m trying to clean out my system or feel like i might get sick, I drink 2-3 times a day.

      • Jennifer L. says

        I was wondering this same thing–this makes a lot of green smoothie–it filled my quart sized jar and a 16-oz glass. Do you drink it throughout the day? It is seriously green. Seriously spicy and I’m feeling (only five minutes after drinking it) that it is going to purge my insides. I keep telling myself it’s only well chewed veggies, but phew! The jalapeno certainly adds a kick!

  7. Madlightwriting says

    Thank you for the info. I added a scoop of vegan protein into my smoothie. Mostly because I did not have all the ingrediants. I did also want to know if you use the powdered form of tummeric, spirulina, and Kelp or natural form? : )

    • says

      Either one. I order all mine from Mountain Rose Herbs, so the powdered ones are literally just a powdered version with no added ingredients. I have a vitamix, so I could add the whole herbs and they would get pulverized as well, but for other blenders, the powdered version works better.

  8. says

    I’ve seen some of the same research. I do typically cook any greens when I eat them, and I’ve lately switched to just putting lettuce in the smoothies with spirulina and kelp, but definitely worth more research.

  9. Vader4209 says

    I make some drinks like this too, as well carry them with me to work or where ever I go. I also get strange looks:-) thats awesome!!!keep carrying your green juice!

  10. Ruth says

     Here’s my favorite Green Smoothie recipe:
    1 chopped apple
    1 cup cold green tea
    1/2 lemon – juice and pulp — I scoop out the pulp with a grapefruit spoon
    1/4 avocado
    2 cups or more spinach (or Kale, or Collards)

    Put everything in a blender except the spinach and blend until smooth.  Then add the spinach and blend well — add even more spinach if you like.   I find as long as I add some avocado, it doesn’t need any sweetener — the avocado kind of smooths out the flavor.

    I keep green tea handy, by putting a couple of tea bags in a quart jar full of cold water.  I usually leave the tea bags in anywhere from 6 to 12 hours.  Then I refrigerate the tea.  I can drink it cold, add it to recipes like this, or heat it up.  It is never bitter.

  11. Melissa Davis says

    Okay I have been following you for awhile. I have made a lot of your beauty and household cleaning recipes. My husband bought a Vitamix yesterday so I had run out of excuses for not trying the green smoothie. Today I tried it…very nervous…it wasn’t bad though! A bit spicy, but good! I am headed to Mountain Herbs to get some kelp and spirulina! So thankful for you and the time you put into your blog. You are my easy button for health(:

  12. Jessica Corcoran says

    Have you ever tried adding taco seasoning to it? I ask because this is really close to my tortilla soup recipe (which I make in my Vitamix) :)

  13. Abbie says

    My fave:
    1 large English cucumber
    4 cups Italian kale (stems removed)
    1/4-1/3 cu fresh mint (don’t skip, it sweetens/mellows it out)
    1/2-3/4 cu frozen pineapple
    coconut water (or filtered water) and ice added to desired consistency

  14. Jen says

    god, you are admirable for that. i’m making a face just looking at it. LOL. well, i’ll never know until I try. thanks for the recipe !

  15. says

    I used to do green smoothies daily, using a mix of fruit & greens. After doing that for about 3 years, I found that my body didn’t want the raw greens. I’ve gone almost a year now lightly steaming or stir frying them instead.
    Your recipe has intrigued me and I will try tossing it all into my BlendTec and seeing how my body reacts.

  16. says

    I started making them and came to your page looking for a different recipe. Here’s what I put in mine and it comes out excellent…might even be able to make this one into a dip to eat with pita chips. I have a small blender and don’t measure amounts but, all about 1/2 cup for a single 20 oz serving. celery root, cucumber, carrots (baby), green onion, kale, celery. I also like to add plain greek yogurt and a bit of milk. I also add a quarter cup of wheat germ (nothing but fiber and some other quality nutrients). Then spices to taste: granulated garlic, turmeric, cayenne, salt and pepper. The secret final ingredient is Sriracha chili sauce. I’m looking to expand my horizons and try a lot of different combos. And I do it for the same reason you do. I don’t enjoy having to endlessly chew veggies.

  17. says

    If you do juicing green lemonade is great too… Just stay away from savory greens like your mustards… Accidentally grabbed those by mistake and if was horrible… But kale, spinach, romaine lettuce, broccoli, etc with a lemon to mask the bitterness and an apple for sweetness… Looks horrible but tastes much better than I’d guess this does… Also I just started adding aloe gel with lemon to my pbj smoothies ( made with kale cubes so it has a little bit if the veggie kick)

  18. Craig says

    You should add Parsley and Cilantro. From all the other sites i’ve read, they help remove metals and other bad materials from your body!

  19. says

    I had to not add the peppers, I just didn’t like how strongly of raw pepper it tasted. Other than that, a very fresh tasting smoothie that I certainly think I can drink every day.

  20. Debbie says

    Would it be a good idea to add a fat like coconut oil or olive oil to make the fat soluble vitamins more bioavailable?

  21. Kandy says

    I have made green smoothies off and on for the last several years. No fruit other than lemon as I am a diabetic and I love my green smoothies. The last two years I have been undergoing chemotherapy for a very rare cancer (1 in 6,000,000) and will have to have chemo until….as maintenance….I have no taste for several days after treatment but will try to add my “salad” smoothies back in. I have friends who call them my scraping the lawnmower smoothies…I enjoy them! Love your site.

  22. Morgan Fox says

    HELP!
    I live in the UK and finding fresh jalapeño peppers is a nightmare,
    Can you recommend an alternative ?
    Would green chili peppers work?

  23. xert says

    I’ve decided that I just can’t handle the taste of veggie smoothies—sooo, I’ve tried this—to my fruit smoothie–usually apple, pineapple, or strawberries (blueberries) and peaches, I add a couple of spoonfuls of ground flax seed with ground almond bits and then (so I’m not a complete veggie wimp) I dump a bunch of frozen spinach in there and sweeten it with a half teaspoon of light agave nectar. Then I fill the blender cup with half almond milk and half water (or cocoanut water) and blend it up. I love the taste. It’s my favorite breakfast drink ever and I’m never hungry before lunch. I save my veggies for salads at lunch and stir fry for dinner and hope I’m getting my fibre that way.

  24. Leona Wallace says

    IM trying to lose weight through vegetables and stumbled across your site as i’ve no idea what ingredients to use i will defiantly be trying your smootie cant Waite ???? thanks!

  25. says

    I leave out the onion, but I’ve had people turn their noses up when I say I put garlic in mine. I love the taste of the one I make (almost identical), and I like mine with a bit of Himalayan sea salt and freshly ground pepper. It’s also nice juiced.

  26. Karalee Nichols says

    I am bummed about the article by the “Healthy Home Economist” on greens being dangerous! Do you have any other information on the subject?

  27. Gina says

    Hello there. Just wanted to say I am buying the stuff to try this this weekend. Really excited, thanks for posting the recipe!

  28. Celia says

    My husband makes a shake for me that I drink daily, I, too, have cancer, and so have researched what ingredients are best for boosting immunity and that work directly to support my wellness. I am excited about your shake because I discovered recently that green onion is highly valuable for me (one of the best veggies to help with my condition). I know about spirulina, but have not used it as of yet. That’s exciting, too!

    Here is my shake recipe: (all organic)
    grape juice or mango nectar
    flax seed and hemp
    olive oil
    wheat grass
    kale (2 big handfuls)
    carrots
    mushrooms
    cauliflower or broccoli
    a banana or an apple
    chunk of peeled ginger
    half a dozen ice cubes
    (this makes enough for two 18-20 ounce servings).

    I eat my turmeric raw with black pepper (which increases its potency by 2,000%!), but may start adding to my shake… really want to give your recipe a try, though!

    Happy Shaking ;-)

  29. Tina R. says

    I make a great fruit/veggie smoothie using the following:

    1 orange (or 2/3 cup orange juice)
    1 cucumber
    1 banana
    3 cups Kale
    1 cup frozen pineapple chunks

    The recipe makes 2, 16 oz. smoothies–and is absolutely delicious! I realize some may want fewer fruits depending on their dietary needs. However, for me, it assists in my daily goal of eating 8-10 fruits and veggies.

  30. Deb says

    Wellness Mama, this is why I LOVE your blog! This is exactly what I need nothing but nutrients and no added sugar to throw my body off. Ah! I’m so excited to try this!!! I’m broke as a joke and don’t want to buy a vitamix on credit so I’m saving up for one. In the meantime, I’m entering as many vitamix giveaways as I can!

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