Collard greens are a powerhouse of nutrition, rich in vitamins A, C, and K, as well as calcium, iron, and fiber. These leafy greens, often associated with traditional cuisine, can add a delightful and healthy twist to your smoothies.
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What’s a Avocado & Collard Greens Smoothie?
The Avocado and Collard Greens smoothie is a healthy green beverage that features two amazing superfoods: avocado and collard greens. Avocado is a rich source of healthy fats, often referred to as “nature’s butter.” It lends a creamy texture to the smoothie while contributing essential nutrients like monounsaturated fats, fiber, and potassium. Collard greens bring a mild, earthy taste that combines well with fruits and other ingredients. This makes them an excellent option for improving the nutritional value of green smoothies.
Why Choose Collard Greens for smoothies?
Collard greens are not only highly nutritious but also promote good health. They offer a natural source of calcium and serve as an excellent plant-based protein option. When blended with other ingredients, they create a super green smoothie that is both nutritious and delicious.
Collard Green Smoothie Recipe
I first came across collard greens smoothie at my local grocery store. I knew immediately this is something I have to try making at home :D. This recipe is not only delicious but also packed with 3 key ingredients that each bring their own health benefits.
Super Simple Avocado & Collard Greens Smoothie
Difficulty: Easy2
servings10
minutesIngredients
1 ripe avocado
4 raw and chopped collard greens leaves
2-3 cups of milk (of your choice)
1/2 cup fresh or frozen wild blueberries
Directions
- Peel and pit the avocado, and chop the collard greens leaves into smaller pieces for easier blending.
- Add the avocado, collard greens, milk, and blueberries to your blender.
- Blend on high until all the ingredients are well combined and the smoothie is creamy. If the smoothie is too thick for your liking, add more milk and blend again until you reach your desired consistency.
- Pour the smoothie into a glass and enjoy!
- This smoothie is not only delicious but also packed with nutrients from the avocado, collard greens, and blueberries.
Notes
- This recipe is a starting point. Keep in mind that you can customize the greens according to your preferences and nutritional needs.
Nutritional value of collard greens & avocado smoothie
The Super Simple Avocado & Collard Greens Smoothie is a nutritious recipe that provides a good balance of macronutrients. But also a variety of essential vitamins and minerals. Making it a nutritious and delicious choice for a meal.
| Nutrient | Amount per Serving (Approximate) |
|---|---|
| Calories | 320 kcal |
| Total Fat | 23g |
| – Saturated Fat | 6g |
| Cholesterol | 10mg |
| Sodium | 55mg |
| Total Carbohydrates | 25g |
| – Dietary Fiber | 11g |
| – Sugars | 5g |
| Protein | 8g |
| Vitamin A | 2150 IU |
| Vitamin C | 15mg |
| Calcium | 150mg |
| Iron | 1mg |
| Potassium | 410mg |
Health benefits of collard greens
Nutrition Key Highlights
- Healthy Fats: Avocado provides heart-healthy monounsaturated fats.
- Fiber: The smoothie is a good source of dietary fiber, beneficial for digestive health and satiety.
- Protein: While not extremely high in protein, the smoothie contributes 8g of protein per serving.
- Vitamins and Minerals: Rich in essential nutrients, especially Vitamin A, Vitamin C, calcium, and potassium.
- Low Added Sugar: The smoothie contains relatively low added sugars, primarily from wild blueberries.
- Nutrient Density: Collard greens, avocado, and wild blueberries contribute to the smoothie’s overall nutrient density.
- Customizable: The recipe accommodates various dietary preferences and restrictions by allowing the choice of milk type.
Variations to Try
There are many ways to customize your collard green smoothie to suit your taste and nutritional needs. Here are a few variations to try:
- Green Detox Smoothie: Add cucumber, apple, lime juice, and or cold water. This drink gives you chlorophyll, iron, and vitamin C, which are all good for you. It also helps repair tired muscles and skin.
- Avocado Collard Green Smoothie Boosted: Add walnuts, honey, and a few ice cubes.
- Collard Green Smoothie with Cocoa Powder: Add carrot juice, cocoa powder, and few ice cubes. This smoothie adds a chocolate taste, covering any flavor from the greens.
Collard Greens Smoothie FAQ
Can you eat collard greens raw in smoothies?
Yes, you can use raw collard greens in smoothies. They are a great source of vitamins A, C, and K, as well as fiber.
Can you put cooked collard greens in a smoothie?
While most smoothies use raw collards, you can also use cooked. However, the texture and taste may vary, and some nutrients may be lost during the cooking process.
What are the best greens to put in a smoothie?
Some of the best greens to put in a smoothie include spinach, kale, collard greens, Swiss chard, and romaine lettuce. These greens are packed with nutrients and have different flavors to suit your taste. I love collards and kale the best.
Is collard green juice good for you?
Yes, collard green juice is good for you. It’s packed with crucial vitamins, antioxidants, and fiber, which can help neutralize free radicals, stabilize glucose levels, and reduce the risks from a number of lifestyle-related health issues.
Is it OK to drink a green smoothie every day?
Yes, it’s generally fine to have often a green smoothie. However, it’s important to be mindful of your choices — rotate your ingredients, wash produce thoroughly, and allow yourself a few “smoothie-free” days every week so you can try other nutrient-dense foods.
What is the healthiest green to put in a smoothie?
The healthiest greens to put in a smoothie are those that are nutrient-dense and suit your taste. Kale is often considered the king of green nutrition, offering good amounts of vitamins A, B6, and C along with calcium, iron, protein, and potassium per serving. However, spinach, collard greens, and Swiss chard are also excellent choices due to their high nutrient content
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