Best Greens for Smoothies (Easy Guide)
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Are you looking to add more nutrient-rich greens to your smoothies but don’t know where to start? Check out this easy guide to the best greens for smoothies, ranked in order based on how well they “hide” their flavor in a green smoothie from our family’s years of green smoothie experience.
Why Add Leafy Greens to Smoothies?
Adding nutrient-rich greens such as spinach, swiss chard, kale or others to your diet is important for a few reasons:
1. Greens are high in vitamins, minerals, and antioxidants, which are crucial for optimal health.
2. Greens are low in calories and high in fiber, making them a perfect addition to any weight loss or healthy eating plan.
3. Greens can help improve digestion and regulate bowel function.
4. Greens are an excellent source of plant-based protein, which is beneficial for those looking to reduce their meat intake.
So, whether you’re looking to boost your overall health, lose weight, improve your digestion, or add more protein to your diet, adding nutrient-rich greens to your smoothies is a great way to do it!
Learn more about the health benefits of leafy greens here
Which Greens are Best for Smoothies?
The following greens are our family’s favorite choices. You can use fresh or frozen greens in your smoothies.
What we often do is buy large containers of fresh baby spinach, baby kale or other greens, and then freeze them if we don’t eat them fast enough. Then we just use the frozen greens – that way we don’t waste our greens and it saves us money!
Here are our favorite leafy greens, in order of how strong the “green” flavor is. It’s important to vary your greens, so try using spinach for a week or two, then switching to baby kale, etc.
Spinach
Spinach is a great green to start with for beginners as its flavor is relatively mild. It’s also high in nutrients, including vitamins A, C, and K, as well as minerals like potassium and calcium.
You can get huge tubs of baby spinach in the produce section of your local grocery store. We get these and then just grab out handfuls of spinach for our smoothies.
Spinach pairs well with most any fruit, nut butter, milk or yogurt and even chocolate. This is really my favorite green and one that I recommend as a first green if you are new to green smoothies.
Swiss Chard
Swiss chard is another good choice for those just starting out, as its slightly bitter flavor is masked by other ingredients in a smoothie. It’s high in vitamins K, A, and C, as well as minerals like magnesium and potassium.
You can buy swiss chard at your local grocery store. I recommend buying it in a blend of baby spinach, baby kale and swiss chard and using the small leaves. If you buy the giant leaves meant for cooking you’ll find that it is more bitter. The small leaves are nice and mild and pair well with many flavors.
Kale
Kale is a popular green for smoothies because it’s low in calories and high in nutrients, including vitamins A, C, and K, as well as minerals like potassium and calcium. Its flavor can be a bit strong for some people, but it’s easily masked by other ingredients.
If you buy large bunches of kale you will get a stronger flavor, but you can get bags or tubs of baby kale in the salad section of your grocery store. We prefer baby kale and use this regularly, switching it up with spinach and a mix of “power greens” that includes swiss chard.
Beet Greens
Beet greens are a lesser-known green but are high in nutrients, including vitamins A, C, and K, as well as minerals like magnesium and potassium. They have a slightly sweet and earthy flavor that goes well with other flavors in a smoothie.
I don’t use beet greens as often because they aren’t as easy to find as the bagged version of the greens listed above, but if I am making any kind of beet smoothie I always make sure to use the greens. Definitely don’t let those greens go to waste!
Collard Greens
Collard greens are another nutrient-rich green that has a slightly bitter flavor. They’re high in vitamins A, C, and K, as well as minerals like magnesium and potassium.
You have to buy the giant leaves of collard greens, but I find the flavor pleasing. I like to use it as wraps for lunch meat as well as smoothies, so it has a couple of uses in our house. I’m not a fan of it cooked, but you can also cook collard greens of course.
How to Use Leafy Greens in Smoothies
When adding leafy greens to smoothies, it’s important to start small and gradually increase the amount as you get used to the taste. Start by adding 1/2 cup of greens to your smoothie and gradually increase the amount until you reach 1-2 cups.
Learn how to measure leafy greens here
It’s also important to pair leafy greens with other ingredients that will help mask the flavor, such as fruits, yogurt, nut butter, or even chocolate (spinach in a chocolate smoothie is a personal favorite). For a delicious and nutrient-packed smoothie, try pairing leafy greens with fruits like bananas, berries, or mangoes; yogurt or milk; nut butter; and/or chocolate.
Here are some of our favorite green smoothie recipes to get you started:
Strawberry Banana Spinach Smoothie
Ingredients:
1 cup spinach
1/2 banana
1/2 cup strawberries
1 scoop vanilla protein powder
1/2 cup almond milk
1 tablespoon honey or agave nectar (optional)
Instructions:
Add all ingredients to a blender and blend until smooth. Enjoy immediately!
Leafy Green Protein Smoothie
Ingredients:
1 cup spinach
1/2 banana
1/2 apple, cored and chopped
1/4 cup almond butter
1/2 cup coconut water
1 Tbsp chia seeds
Instructions:
Add all ingredients to a blender and blend until smooth. Enjoy immediately!
Tropical Green Smoothie Recipe
Ingredients:
1 cup kale or spinach
1/2 banana
1/2 cup frozen pineapple
1/2 cup frozen mango
1/2 cup coconut milk
Instructions:
Add all ingredients to a blender and blend until smooth. Enjoy immediately!
Tips for Adding More Greens to Your Smoothies (without compromising taste)
If you’re looking to add more greens to your diet but are worried about the taste, here are a few tips to help you do it:
1. Start small and gradually increase the amount of greens you add to your smoothie.
2. Pair healthy greens with other ingredients that will help mask the flavor, such as sweet fruit, Greek yogurt, nut butter such as almond butter or peanut butter, or even chocolate.
3. Use frozen fruit in your smoothies as it will help mask the taste of the greens.
4. If you’re still having trouble getting used to the taste of greens in your smoothie, try adding a greens powder or green juice to your smoothie instead.
Adding leafy greens to your smoothie is a great way to increase your intake of vitamins, minerals, and antioxidants. While the flavor of leafy greens can be strong for some people, there are ways to mask the taste by pairing them with other ingredients. With a little trial and error, you’ll find the perfect combination of ingredients for your taste buds.
You’ll Love These Other Green Smoothie Recipes
Common Questions about Green Smoothies
Most people can safely drink one green smoothie per day. If you’re new to green smoothies, start with 1/2 cup of greens and gradually increase the amount as you get used to the taste. If you are doing a cleanse it’s okay to have 2 green smoothies per day, but don’t solely rely on them for nutrition for more than a few days.
There is no definitive answer to this question as different greens offer different health benefits. Some of the most nutrient-dense greens include kale, spinach, Swiss chard, and collard greens.
Both spinach and kale are great options for smoothies as they are packed with nutrients. If you’re new to green smoothies, start with spinach as it has a milder flavor than kale. Once you get used to the taste of greens in your smoothie, you can try adding kale or other greens like Swiss chard or collard greens.
Green smoothies can be enjoyed at any time of day. If you’re looking for a pre-workout energy boost, drink your green smoothie about 30 minutes before you exercise. If you’re drinking a green smoothie for breakfast, add some protein to keep you feeling full until lunchtime. For an afternoon snack or post-workout recovery drink, choose a green smoothie that contains fruits and vegetables with a high water content, such as cucumber or pineapple.
No matter what time of day you drink them, green smoothies are a great way to increase your intake of vitamins, minerals, and antioxidants.
Green smoothies are a great way to increase your intake of vitamins, minerals, and antioxidants. While there is no one definitive answer to whether or not green smoothies are actually healthy, many experts believe that they can be a helpful addition to a balanced diet. If you’re looking for a quick and easy way to get more fruits and vegetables into your diet, green smoothies are a great option.
Green smoothies are a great way to increase your intake of vitamins, minerals, and antioxidants. Some of the potential health benefits of green smoothies include improved digestion, increased energy levels, reduced inflammation, and improved skin health.
Final Thoughts on the Best Greens for Smoothies
Adding leafy greens to your smoothie is a great way to increase your intake of vitamins, minerals, and antioxidants. While the flavor of leafy greens can be strong for some people, there are ways to mask the taste by pairing them with other ingredients. With a little trial and error, you’ll find the perfect combination of ingredients for your taste buds.
In our opinion, the best greens for smoothies are spinach, swiss chard, kale, beet greens and collard greens, although there are certainly other options out there such as romaine lettuce, mustard greens and even dandelion greens. Experiment to find your own favorite!
Happy Blending!
Amanda
