11 Refreshing Smoothie Recipes to Boost Your Fruit and Veggie Intake (2024)

FAQs

What is the healthiest thing to put in a smoothie? ›

According to new national recommendations, smoothies can count as no more than one of your 5-a-day – even if you've put 5 different fruit and veg in them.

1. Fruits and Starchy Vegetables: Mixing acidic fruits like citrus fruits and tomatoes with starchy vegetables like potatoes, corn, and peas can slow down digestion and cause bloating, gas, and discomfort.

"It's really fine to have a smoothie every day. It can be a convenient meal replacement as long as you're making sure that it really is replacing the meal. Not too few calories, but not too many calories," says Fye.

Frozen spinach and kale work just as well as fresh for smoothies, so keep some bags on hand in your fridge. Vegetables with a high water content (fresh zucchini, cucumber and bell pepper) also blend well. For heartier veggies like carrots, beets and cauliflower, gently steam them ahead of time.

Though fruit is a healthy smoothie ingredient, you can get too much of a good thing —i n the form of calories and carbs. A general rule of thumb is to stick to around 1 cup of fruit per smoothie. That's about a serving.

Banana + Mixed Berries

This is smoothie perfection defined. Creamy, ripe bananas provide filling fiber and potassium while mixed berries supply antioxidants and vitamin C. the best of everything! Banana and berries make for an adaptable base you can customize further with nut butters, oats, or leafy greens.

A healthy smoothie should include some protein and fiber to help keep you full and provide antioxidants, vitamins and minerals—typically from fruits and vegetables.

Start your smoothie with two mugfuls of a liquid base. This can be milk, or a dairy-free alternative such as soya or almond milk, natural or flavoured yogurt, fruit juice, or for a tropical flavoured smoothie, low-fat coconut milk or coconut water.

What are healthiest vegetable to put in smoothie? ›

Leafy greens are perfect in juices and smoothies. Leafy greens contain powerful antioxidants, vitamins, enzymes, and nutrients, and they are considered one of nature's best superfoods. These superfoods include lettuce, kale, chard, spinach, wheatgrass, endive, arugula, collard greens, and even dandelion.

Leafy greens, nut butters, and avocado are some of the ingredients frequently found in green smoothies. These ingredients are high in fiber, healthy fat, or protein while also being low in carbohydrates. This means that not only can they help reduce your appetite, but they can also help to boost your metabolism.

This can be milk, or a dairy-free alternative such as soya or almond milk, natural or flavoured yogurt, fruit juice, or for a tropical flavoured smoothie, low-fat coconut milk or coconut water. It's important to add the liquid to your blender before adding the fruit, as this will prevent the blade from getting damaged.

Add natural sweeteners: If you want to avoid added sugar, there are plenty of natural sweeteners you can add to your smoothie instead, such as honey, maple syrup, or agave nectar. Start with a little bit and add more to taste until you find the perfect balance of sweetness for you.

Once you find the right balance and taste, that smoothie can be a good thing. "It's really fine to have a smoothie every day. It can be a convenient meal replacement as long as you're making sure that it really is replacing the meal. Not too few calories, but not too many calories," says Fye.