Healthy Veggie Smoothie

spirulina smoothieI’m a big fan of green veggies and I try to get several servings a day. I’m not a fan of spending hours eating salads, so I often default to a veggie smoothie as an easy way to get my greens.

I don’t recommend them for anyone new to eating vegetables, as they have been known to make even the most devoted veggies-lover 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!

Veggie Smoothie Recipe

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.

Of course, you can absolutely change or omit any ingredients if you don’t like them. If you aren’t a spicy/garlic smoothie type, you can also easily hide greens in a smoothie with pineapple and apples for a sweeter taste.

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 jalapeño!

4.6 from 9 reviews
Healthy Veggie Smoothie
Prep time
Total time
Recipe type: Drinks
Serves: 1
  • 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
  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!

Ever tried a veggie smoothie like this?

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Reader Comments

  1. 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. 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!

  3. Where can I find Spirulina? I’ve never heard of it before, but I think I would like to try this out 🙂

      • I use NOW foods Spirulina – thoughts on the quality?

        • 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.

    • You can find spirulina at most at health food stores or on line at which has really good prices compared to stores. I have been using it for more that 40 years.

    • You can buy spirulina on Amazon.

  4. 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

    • haha… if you can! I know its a lot, but the nutrients diminish the longer it sits. You’re a brave soul to try it! 🙂

      • 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??

      • Is it possible that you should half this. The amount you put in and split it up in to a day if there’s a lot to finish and nutrients get lost during the time it takes to drink. Just a thought.

  5. 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.

    •  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.  😀

      • So you liken it to V-8…does it really taste like it….I’ve been trying to get the right combo for some time now…..

      • V8 isn’t too bad. I suppose this drink can’t be all that bad either. Maybe I could try it when I have all the ingredients 😉

  6.  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?

  7. I will try this … is  Turmeric a spice?  Is that where I find it?

    • Yep… A spice. I get mine from mountain rose herbs (link under resources) or available at most stores.

  8. 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.?.?.? : )

    • 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.

      • 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!

        • I do drink throughout the day but you can omit the peppers if you like 🙂

  9. 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? : )

    • 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.

  10. Well,  I hope I can stomach the flavor!  It sounds like a great healthy smoothie!

  11.  This sounds good in theory, but i don’t think i could stomach it! lol

  12. 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.

  13. 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!

  14.  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.

  15. I can force down some nasty stuff, but dang, I’d at least throw some amount of fruit in it lol.

  16. 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(:

  17. I tried 64 oz. of this and loved it! What a great breakfast. Will definitely have this everyday.

  18. 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) 🙂

  19. 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

  20. 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 !

  21. 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.

  22. 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.

  23. 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)

  24. 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!

  25. 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.

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

  27. how long would this amount of the veggie smoothie last you?

  28. 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.

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

  30. Awesome!

  31. 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.

    • James, you might find veggie smoothies easier to take warm like a soup rather than cold… vitamix and other powerful blenders will warm the ingredients if you run it a little longer and (obviously) without ice.

      • I am going to second this… I love them really really cold, but my husband prefers them room temp. Sometimes experimentation is worth it.

  32. 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!

  33. 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.

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

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

  36. 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)
    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 😉

  37. 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.

  38. 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!

    • If you didn’t get your Vitamix yet, Sur La Table keeps putting REFURBISHED once (with the same warranty as a new one) on line for $249 on and off. I just got mine about 4 weeks ago and since then I have seen it there couple more times again. The sale usually lasts about 24 hrs, so you need to watch for it.

  39. Just had this and found it exactly what i have been craving…loved it!!! I find most things way too sweet and this was perfect….i actually added some radishes to mine and somehow made it creamy. Thank you for such a great recipe. I have been wanting something i could have for lunch and during the day .

  40. This shake has been my breakfast for about 2 years now. I added lemon juice because it helps with the flavor. The main reason I am posting is that I used to get migraines about 2-3 a week that took medicine and sleep to cure. My migraines have completely gone away since I started drinking this. It has been amazing for my life!!! Thank you!

  41. The one I drink regularly is pretty good actually; I use a sweet pepper instead of a bell and a carrot instead of the jalapeno then add one small apple.

  42. I never Tryed a veggie smoothie like this before, always fruits but really looking foward to try yours out. Thx

  43. In response to the “gulping it down” and “washing it down” you always want to ‘chew’ your juice to simulate actually eating the greens and therefore mixing in the saliva necessary for proper digestion and healthy absorption of nutrients. It is hard on your stomach and you don’t breakdown all the good stuff, even with a high speed blender.

    • Fascinating comment! I’ve always laughed at my husband for chewing the smoothies I make for us. It’s just his natural inclination when he drinks them where I’m definitely a gulper… Sounds like a good habit to get into! 🙂 Thanks for the tip!

  44. Throw some fresh lemon or lime juice in the recipe, a touch of sea salt maybe, and you’ve got yourself a great tasting soup! Lemon and/or lime are essential for balancing out the green taste.

  45. I make a green smoothie similar to yours minus the hot pepper because I drink it at 5am, 🙂 but recently started throwing in a small handful of organic coconut flakes because I heard Chris Kresser say you would not absorb all the nutrients from the vegetables without some fat.

  46. I enjoyed seeing your veggi smoothy recipe. I want to give it a try. I’ve been drinking this one every day for about a year:

    1 1/2 cups water
    1 tomato
    1 celery rib
    1/4 red bell pepper
    2 inch slice of a whole lemon (seeds, peel, everything)
    1/2 large carrot
    1/2 cucumber
    1-2 green onions
    2 cups greens
    1 cup fresh basil, oregano, and thyme mix from my garden (dill works great too)
    1 tbs fresh ground flax seed
    2 tbs nutritional yeast
    1/2 tsp Pink salt

    The lemon and herbs make it taste much better.

  47. Thank you for posting such a vegetable smoothie with so many benefits! I honestly am not sure I will make it again. I found it to be really spicy. I have to admit I didn’t have kelp or spirulina so I’m not sure how much that changed everything. I did add a carrot and a lemon in hopes of making it more palpable, it helped just a little for me. I also drank it while I ate some raw cashews.

    I am still looking for an all vegetable smoothie that I can enjoy and savor. I’ve been on the SCDiet for just over a year and working to overcome autoimmune disease. I just gave up eggs for month and looking for an all vegetable breakfast smoothie.

    Cheers and health to you all!!!

  48. I have to admit, the recipe combo and picture made me gaga when I imagined drinking that daily. Lol
    Will definitely try it or a variation soon, though, thanks!

  49. i dont believe in torturing oneself… my suggestion is to make this drink with delicious healthy homemade kefir, add a bit of braggs apple cider vinaiger, lemon juice, himalaya salt and you have a delicious tangy drink! i just had one this morning, yummy but i didnt have all the ingredients. mine was:
    lemmon juice fresh
    cider vinaiger
    fresh herbs – coriander, oregano
    2 garlic cloves
    pinch salt
    fresh ginger
    handful pumpkin seeds
    in french roquette, i think its aragula in english

    this makes 2 glasses, i then add my grapefood seed extract to my glass
    wow delicious!

  50. Hi Katie! I’m a big fan of your blog and website. I’ve been doing a green smoothie similar to this one but I use a coconut milk/almond milk blend and I also add Chlorella powder. I combed through your site, but I didn’t find any information on that specific algae. I definitely could have just missed it but I was wondering if you had any insights on that particular “pond scum” or if I should stop adding it. Thanks!

  51. You should also try grating ginger in to this! I out ginger in all of my smoothies. Also, thin slices beets (skin still on) Belen’s really well in a vita mix.

  52. Hello! I discovered your blog the other day and I’m in love with it. This recipe reminds me of a type of smoothie called “gazpacho” in Spanish. It’s made with tomato, garlic, onion, pepper, cucumber, olive oil and vinegar. I’m going to try your recipe with vinegar, maybe it will help to improve the taste. I’ll let you know how it is!

  53. Hello, Thank you for your suggestions on your site. I have not been diagnose with parasites due to my illnesses, but years ago a herbalist suggested that was my problem due to my symptoms, and misdiagnose of my doctors. I went on a regimen of her herbs, and got very sick, so I stopped. I am still suffering with illness with a lot of the symptoms of having parasites. I suspect that I have them in my body, and want to clean them out of me. After doing research on parasite cleansing, your site as well as doctor`s that are well known to help people for this problem have the same similar remedies for getting rid of candia, yeast , and parasites. I have been drinking the apple cider vinegar, along with the other suggested remedies. I`m scared of the apple cider vinegar that with too much use, if it can thin the blood too much, and if that is dangerous. Will you help me to understand better. It`s the only thing that helps my GERD Acid reflux. Thank You for your help.

  54. Hi !

    I love your blog posts your podcasts and all your information Katie.

    I used to make a smoothie similar to this daily and would add a mixture of leafy greens such as Swiss chard, spinach, kale etc. and loved getting my veggies in this way.

    Recently in my trip to the health food store the lady at the checkout asked how I consume all the leafy greens I was purchasing, I informed her of the green smoothies I made daily and and she said I should not be consuming these raw because of the high oxalate content. I have done some of my own research on this and don’t seem to see a conclusive answer on this.

    What is your opinion on consuming raw foods higher in oxalic acid? Do you think this is a concern to consume on a daily basis? (I did a little bit of digging on your website but didn’t seem to see any blog posts on this topic)

    Thanks! =)

    • Post on that is in the works 🙂 Good question and there is a lot of misinformation on this.

      • Awesome, that’s great I will have to stay tuned. Thanks so much for your reply!

  55. This is a prodigious recipe! Can vegetable smoothies be stored in the fridge? If so, for how long?

    I feel like it would be cheaper to make a big batch of this stuff in advance for the week.

  56. Can I do the 2 fruits and 5 vegetables a day in one serve as I don’t like to eat either,and also a diabetic type2

  57. Great recipe! I’m hoping to try it soon. Do you know if the garlic cloves in combination with the other ingredients cause body odor? I love garlic shakes but many people have told me I smell after drinking it lol. Like I care… It’s healthy!

  58. I can’t wait to try this! I’m a huge fan of (HUGE) veggie smoothies (mine usually consists of kale, dandelion, bell pepper, celery, and cucumber, with a little grapefruit juice as a mixer). I’ve never had jalapeno or garlic in a smoothie before, but I’m super curious about this one!

  59. I also was concerned about the high oxalate content in leafy greens due to the fact that my body produces calcium kidney stones. However, a nutritionist recommended that I drink 64 oz or more of water daily, which supposedly flushes the oxalate crystals from my system. I hope she is right, because I never, ever want to experience kidney stone pain again!!!!!

  60. Just made this – WOW. Made a bunch of faces while drinking it and am glad it’s over. Interestingly, I can’t wait to have another… (I omitted the Jalapeño). Felt like I just licked the bottom of my lawnmower.

  61. This is a Collaboration of Priceless info! Thanks everyone, for your Contributions! It takes a Villiage! I haven’t made my Smoothie yet, but, after reading all these Comments on it, I’m Convinced it is right for me, Encouraged, & Eager to Begin my Relationship with the “Green Smoothie”!!! Cheers to the Green Smoothie! May it be a part of the Cure in us all! EnJoy it, & EnJoy Life!