With the weather warming up, I’ve been craving more smoothies than ever. Which is surprising, because I pretty much have a smoothie every single day. Cue this easy vegan green smoothie recipe.
I created this green smoothie recipe years ago when I was completing my dietetic internship because I wanted something quick, easy, and delicious for breakfast that would help power me through a long morning of seeing clients.
I often hear people complaining that smoothies don’t keep them full. This may be because your smoothie isn’t balanced, containing plant-based protein, healthy fats and carbohydrates. Most of us make smoothies that are heavy in fruit (which is amazing!), but light on the plant-based protein and healthy fat. But for some people, smoothies just genuinely aren’t filling. And that’s okay! Not all foods sit the same for everyone. If you don’t find smoothies filling, please select something else to eat.
You may be wondering about the addition of a brazil nut into this smoothie- It seems pretty random, doesn’t it? But selenium is one of those nutrients that are a bit more challenging to get on a plant-based diet. Just 1-2 Brazil nuts per day give you all of the selenium that you need, which is why I incorporate them into this green smoothie recipe!
The ingredients in this green smoothie recipe all serve a purpose. They add delicious flavor, nutrition, and will keep you energized throughout your day, whether you’re having it as breakfast, another meal, or snack!
The ingredients are:
Kale or other leafy green: These provide a good dose of Vitamin C, Vitamin A, plant-based iron, calcium, Vitamin B-6 magnesium, and fiber.
Frozen strawberries: These thicken the smoothie, add a delicious sweetness and flavor, and add some healthy carbohydrates and fiber. The vitamin C in strawberries will help to absorb the non-heme iron in the leafy greens as well.
Frozen banana: Similar to strawberries, frozen banana will thicken the smoothie and make it creamier and sweeter. The more ripe your banana is, the sweeter your smoothie will be. You don’t have to use frozen banana, but I recommend it!
Flax seeds, hemp seeds or chia seeds: Flax, chia and hemp are nutritional powerhouses. They’re high in plant-based omega-3, which is important for brain, heart and eye health. I recommend getting 2-3 tablespoons per day to help meet omega-3 needs.
Peanut butter: Healthy fats are so important for keeping us feeling satisfied and energized from our meals. Plus, peanut butter just tastes delicious.
Brazil nut: Added for the selenium content, just 1-2 brazil nuts per day provides all of your selenium needs.
Fortified soy milk: Fortified soy milk has the same amount of calcium, vitamin D and only 1 gram less of protein than cows milk. You can choose to use water or another plant-based milk in this smoothie, but be aware that this will mean that the protein content is less.
Turmeric (optional): Turmeric has been touted for its anti-inflammatory benefits. I add about 1/2 tsp to this smoothie, but it has a pretty intense earthy taste. If you’re just starting to include it in your smoothies, start with 1/8 tsp and slowly work your way up. You can also add a tiny pinch of ground black pepper, which increases the absorption of the curcumin (anti-inflammatory compound) in turmeric.
Protein powder (optional): It’s true that smoothies can be low in protein. Because of this, if you are drinking a smoothie after a high-intensity workout or a longer cardiovascular workout, adding plant-based protein to the smoothie may be a good idea. This will help with muscle repair and staying full and satisfied for longer.
The amount of liquid you use will depend on the consistency of the smoothie you like. Less soy milk will make it a thicker, ice-cream like consistency, whereas more will make it a thinner consistency.
Make sure your smoothie is cold. If you’re not using frozen strawberries or banana, try adding a handful of ice cubes.
If your blender leaves green leaf chunks in your smoothie, try blending the greens with the liquid fully before adding the other ingredients, and blend again.
Feel free to adjust the flavors based on your preferences. If you’re just starting to incorporate greens into your smoothie, start with a small handful and work your way up.
With all of this being said, if you don’t find smoothies to be satisfying for a meal or snack, please don’t have them. Find another meal or snack that leaves you feeling sull, satisfied and nourished. If you’re looking for suggestions, I’m a huge fan of Oatmeal Cookie Energy Balls, Chia Pudding, Sundried Tomato Hummus, Tofu Scramble, and Easy Vegan Breakfast Cookies.
Easy Vegan Green Smoothie Recipe
This easy vegan green smoothie recipe is packed with plant-based protein, healthy fats, and energizing carbohydrates to keep you energized throughout your day! This makes a great breakfast or snack, and can be completely adjusted based on your taste buds!
- 2-3 cups kale or spinach
- 1 cup frozen strawberries
- 1 frozen banana
- 2 tbsp ground flax seeds
- 1 tbsp natural peanut butter
- 1 large Brazil nut
- 1 cup unsweetened, fortified soy milk Plus more water as needed
- 1/2 tsp ground turmeric optional
- pinch ground black pepper optional
- 1 scoop plant-based protein powder optional