Low-Carb High-Nutrition Smoothies

When I make a smoothie, I go to the frig, swing wide the door, and start pulling out vegetables.  I don't know if I've ever made the exact same smoothie twice.  I use a handful of this, an inch of that, and a 1/2 bunch of something else.  What I do try to do is add as many different colors as possible.  And I challenge you to do the same.  Color in vegetables is an advertisement of high nutrition, including vitamins, minerals, and phytonutrients. But at the same time, don't be fooled by vegetables with less "color" like celery or even iceberg lettuce.  They are very nutritious, too.

After much reading I've been amazed by the nutrients vegetables offer to our diet.  Scientists discover new phytonutrients all the time.  And I read just the other day that perhaps as many as 40,000 different nutrients are yet to be discovered.  (How do they come up with a number like that??) But suffice it to say that there is a lot of new ground where veggies are concerned, with new discoveries being made all the time in regards to their nutrient content.  They inhibit and even destroy cancer cells, protect against and, yes! even REVERSE heart disease, keep our eyes healthy, make our skin beautiful, supply our bones with strength, and the list goes on and on.

But this is a recipe page.  So I will document some of my reading elsewhere on the blog, and for now, stick to recipes.  For the sake of those of us who appreciate a recipe, rather than the grab and throw method of smoothie making, I'm going to attempt at least three to get you started.  But do remember one very important thing...the most nutritious vegetable (or green) smoothie is the one you actually swallow.  If you are new to drinking savory (verses sweet) smoothies, then you might want to take it easy on the strong flavored veggies at first, and opt for a recipe like this first offering, based on mild tasting celery and the fresh and slightly sweet cucumber.

Three "C" Smoothie

This recipe centers on three "C's" - Celery, Cucumber, and Cabbage.  Slightly sweet, not extremely "green" in color, but extremely nutritious!

Thoroughly wash vegetables to be used, and cut into chunks at time you intend to blend (not before).  In blender combine prepared veggies:

2 inch length of cucumber, peeling intact

2 stalks of celery

1 cup (or good size handful) of red cabbage

1 small or 1/2 large avocado (optional)

1 to 1 1/2 cups water
6-8 ice cubes, if you want it a bit slushy

garlic, onion powder, and salt, to taste

Process in blender, using the pulse feature to get things started, then on highest "smoothie" setting until smooth.  In my low-cost ($19.94 at walmart) Oster blender, I process it for about 45 seconds to 1 minute.  This smoothie will likely be a little less green, even more of a purple/grey color, due to the pale veggies and the red in the cabbage.  You could sub green cabbage.  I like red because it has a higher phytonutrient content.  I often add about a tablespoon of Hawaiian Spirulina.  If you do that, it will be VERY green :)  This will make enough for two or three, if you are inclined to share...I would probably just drink it all myself.

If you drink it in two servings, here is the nutritional breakdown:

Calories: 110  Net Carbs: 5.5grams   Protein: 2.5grams   Fat:  7.5grams

Over-the-top Excellent source of Vitamins A, C, K  Very Good source of: Vitamin B6, Folate, Potassium, and Manganese.  Good source of: Thiamin, Riboflavin, Niacin, Pantothenic Acid, Calcium, Magnesium, and Phosphorous.

Phytonutrients included are simply too numerous to list!  There are dozens! Check the info for yourself.  WHFOODS.ORG Go to this link, and search the site for the individual ingredients for lengthy lists of phytonutrients and health benefits.  Suffice it to say this smoothie is LOADED with valuable nutrients!

Amazing 12 Smoothie

This wonderful smoothie is packed with 6522 IU of Vitamin A, 90 mg Vitamin C, 324mcg Vitamin K, as well as lots of Riboflavin, B6, and Folate.  It is also an excellent source of Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper, and Manganese.  And it is very filling.  This recipe makes 2 servings.

1/2 avocado

1/8 cup raw or frozen, unsweetened blueberries

1 cup chopped red cabbage

2 stalks celery

1/4 cup cucumber slices (about 2" of a cucumber)

1 clove raw garlic (optional)

1 cup chopped kale

1/4 cup baby portabello mushrooms (about 2-3)

1/8 cup chopped red sweet pepper

1/2 red plum (or 2 very small ones)

1 Tablespoon Hawaiian Spirulina Pacifica (optional) (link below)

1/2 small ripe tomato

Place all ingredients, chopped, into your blender.  Add 6 - 8 ice cubes and about 2 cups water.  Salt to taste.  This smoothie contains a staggering number of phytonutrients.  Please go to whfoods.org to look up the individual ingredients.  You will love what you read!

Serves 2    Calories: 156  Net Carbs: 11grams  Fat: 8 grams  Protein: 6 grams

Lighten Up Smoothie

Not as filling, great for a day when you've consumed more carbs from other foods.  Only 42 calories, and only 6 net carbs per serving.

1 cup chopped red cabbage

2 stalks celery

1/4 cup cucumber slices (about 2" of a cucumber)

1 clove raw garlic (optional)

1/4 cup baby portabello mushrooms (about 2-3)

1/2 small ripe tomato

1 Tablespoon Hawaiian Spirulina Pacifica (optional) (see link below)

Place all ingredients, chopped, into your blender.  Add 6 - 8 ice cubes and about 2 cups water.  Salt to taste.  This smoothie, again, contains a ton of phytonutrients.  Please go to whfoods.org to look up the individual ingredients.  Educate yourself on the veggies you are eating...you will want to eat more of them.

Serves 2    Calories: 42  Net Carbs: 6 grams  Fat: <1 gram  Protein: 3.5 grams


The Hawaiian Spirulina I use: