Healthy Green Smoothie For Gut Health – This One Actually Tastes Good!

Your mornings will be fueled by this nutrient-dense, nutritious, and fresh green smoothie recipe THAT ACTUALLY TASTES GOOD! It’s a quick and easy way to receive an additional serving of fruits and veggies, and it tastes great and is naturally sweet!

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In the quest for a healthier lifestyle, incorporating nutrient-dense foods into our daily diet has become more essential than ever! Among the myriad of health-conscious choices, green smoothies stand out as a delicious and convenient way to boost our intake of vital vitamins and minerals.

Rich in antioxidants, fiber, and essential nutrients, this green smoothie not only supports physical health but also delights the palate with its naturally sweet and refreshing flavor. By delving into the nutritional profile and health benefits of each ingredient, we will uncover why this green smoothie is a perfect addition to any health-conscious diet!

Why You’ll Love This Green Smoothie?

Let’s totally forget that bad reputation of green smoothies for a second and actually give it a chance! You won’t regret it! I’ve been making it for years! It’s also a fairly simple green smoothie that you can create modifications so you can use it on a regular basis without wanting to throw up! To mix things up, it could even make you want to get out of bed in the morning! What, therefore, makes this recipe superior?

• Made with only 4 ingredients – There are just 4 essential components, so it’s quite easy, and you already may have them in your garden!
• It’s full of nutrients + immune-boosting – Thanks to the mix of fruits and vegetables and their various health benefits, this green smoothie is a quick and actually delicious way to incorporate some vegetables you may not decide to eat raw.
• Antioxidant Boost: Both spinach and beet leaves are rich in antioxidants, which help combat oxidative stress and reduce inflammation, promoting overall health.
• Natural Sweetness: The banana adds natural sweetness to the smoothie, making it delicious without the need for added sugars.
• Digestive Health: The fiber content from spinach, beet leaves, and bananas aids digestion and promotes a healthy gut, helping to keep you regular.
• Energy and Satiety: The combination of carbohydrates from the banana and fiber from the greens provides a steady release of energy, helping to keep you full and energized throughout the day.
  

Why Is This Green Smoothie Healthy & Perfect For Mornings?

When I was preparing this smoothie I wanted to incorporate minimum ingredients and still get the necesarry vitamins and minerals with just a few sips that will benefit my gut health and help boost immune system when drank often. So, here are some of the possible benefits of all the ingedients included and information provided by Healthline.

Spinach/Chard – “Spinach is an extremely nutrient-rich vegetable. It packs high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium”. Swiss chard contains little calories but is abundant in magnesium, iron, potassium, and vitamins A, C, and K. Also, vitamin K, which is necessary for healthy bones and appropriate blood clotting, is abundant in Swiss chard. (1) (2)

Beet Greens – Beet greens are highly nutritious, containing significant amounts of vitamins and minerals. They are particularly rich in:

• Vitamin A: One serving (about 38 grams) provides nearly half the daily recommended amount. Vitamin A is crucial for the immune system, reproductive health, and skin health.
• Vitamin C: Beet greens offer a high amount of vitamin C, which supports the immune system and helps fight off colds and flu.
• Polyphenols: These compounds have antioxidant properties that can help reduce inflammation and improve gut health.
• For more details, you can read the full article here.

Banana – Bananas are rich in several vitamins and minerals that offer numerous health benefits. They contain a good amount of vitamin C, which supports the immune system, and vitamin B6, important for metabolism and brain health. Bananas are also an excellent source of potassium, which helps regulate blood pressure and supports heart health, as well as magnesium, which is essential for muscle function and bone health. Additionally, they provide manganese, which is crucial for metabolism and bone formation (3)

Yogurt – Regular yogurt consumption can boost your immune system and lower your risk of catching diseases, particularly if the product contains probiotics. It has been shown that probiotics can reduce inflammation, which is connected to a number of illnesses, including gastrointestinal issues and viral infections. Yogurt appears to improve heart health by lowering blood pressure and raising HDL (good) cholesterol, regardless of its fat level. (4)

Ingredients You’ll Need

Chard/Spinach – You can make this succulent Green Smoothie with either spinach or chard, you can even use them both for even more nutrition boost! Make sure you’re using the ones from your garden or from the trusted farmer’s market where you know they’re not full of pesticides.

Beet Greens – You may rarely use beet greens or you may have never tried, but trust me, they’re such a wonderful nutrition boost! Below you can read its health benefits!

Banana – Bananas have a creamy texture when blended, which helps create a smooth and velvety consistency in smoothies. This creamy texture can mimic the richness of dairy without the need for milk or yogurt, making it a great choice for vegan or dairy-free smoothies.

Yogurt (can also use non-dairy milk) – Overall, yogurt is a versatile ingredient that adds creaminess, flavor, protein, and nutrients to smoothies, making them more delicious and nutritious beverages. The probiotics found in yogurt can promote gut health and aid digestion. Including yogurt in smoothies may help support a healthy digestive system and improve gut microbiota balance.

Optional Ingredients For Extra Sweetness & Nutrition

Raw Honey (or maple syryp) – Natural Sweetener: Honey is a natural sweetener that adds sweetness to smoothies without the need for refined sugars or artificial sweeteners. Its distinct flavor profile can enhance the taste of smoothies, making them more enjoyable to drink.

Chia seeds/Flaxseeds/Pumpkin seeds – These seeds can often be used interchangeably with chia seeds in recipes, providing similar nutritional benefits and adding texture and flavor to dishes.

How To Make This Delicious Green Smoothie

Here’s a step-by-step process to make a green smoothie with spinach, chard, beet greens, and banana:

Ingredients:

• 1 cup fresh spinach leaves
• 1 cup fresh chard leaves
• 1 cup fresh beet greens
• 1 ripe banana
• 1 cup water or almond milk (or your preferred liquid)
• 1/2 cup ice cubes (optional)
• 1 tablespoon chia seeds or flaxseeds (optional for added nutrition)
• 1 tablespoon honey or maple syrup (optional for extra sweetness)

Instructions:

Step 1: Prepare the Greens & Peel Banana

• Wash the spinach, chard, and beet greens thoroughly under running water to remove any dirt or impurities.
• Pat them dry with a clean towel or use a salad spinner to remove excess water.
• Remove any tough stems from the chard and beet greens if desired.
• Peel the ripe banana and break it into smaller pieces to make blending easier.

Step 2: Add Greens to Blender:

• Place the spinach, chard, and beet greens into a high-speed blender. Adding the greens first helps them blend more smoothly.

Step 3: Add Banana:

• Add the banana pieces on top of the greens. The banana will add natural sweetness and a creamy texture to the smoothie.

Step 4: Add Liquid:

• Pour in 1 cup of yogurt or non-dairy milk. This will help the ingredients blend together smoothly.

Step 5: Add Ice Cubes (Optional):

• If you prefer a colder smoothie, add 1/2 cup of ice cubes. This is optional and can be adjusted based on your preference.

Step 6: Add Extra Nutrients (Optional):

• For an extra nutritional boost, add 1 tablespoon of chia seeds or flaxseeds. If you want a sweeter smoothie, you can also add 1 tablespoon of honey or maple syrup.

Step 7: Blend Until Smooth:

• Blend all the ingredients together on high speed until the mixture is smooth and creamy. This usually takes about 1-2 minutes depending on your blender.

Step 8: Serve and Enjoy:

• Pour the smoothie into a glass and enjoy immediately for the best flavor and nutritional benefits.

Storing:

You can store any leftover smoothie in the refrigerator for up to 24 hours. Shake well before drinking as it may separate.