“This one just tastes so good and is 100% healthy. An excellent breakfast replacement smoothie with lots of fiber to keep me from getting hungry until lunch.”
~ Jill B.
The Greens, a Plant-Based Specialty Juice It Up smoothie recipe, is a delicious fruit and veggie green smoothie that is packed with nutrients and natural fiber. Sweet apples, earthy kale and spinach, tangy pineapple, in a creamy banana base. This drink just tastes so healthy, perfect for any time of day.
Everything You Need
Key Ingredients
The Juice It Up The Greens smoothie ingredients are:
- bananas
- kale
- pineapples
- spinach
- apple juice
Health Benefits
Bananas – Bananas are very healthy, readily available, and one of the least expensive fruits you can buy. They have relatively few calories, are rich in nutrients such as vitamin C and potassium, are full of potent antioxidants including flavonoids and animes, and are high in dietary fiber. Studies have shown that bananas can improve insulin sensitivity and may improve kidney health.
[Amazon Fresh]
Kale – Kale, a very popular cruciferous vegetable, is one of the most nutrient-packed foods you can eat. A single cup contains 200% of the recommended daily intake of vitamin A, 135% of the recommended vitamin C, and 685% of the recommended vitamin K, among many others. Kale also provides very high levels of the powerful antioxidants quercetin and kaempferol, known to lower blood pressure and reduce inflammation.
[Amazon Fresh]
Pineapples – Pineapples are popular tangy tropical fruit that, surprising to most, originated in South America, not Hawaii. They are absolutely loaded with antioxidants and nutrients, including a ridiculously high amount of vitamin C (1 serving = 131% of the recommended daily intake), manganese, vitamin B6, and thiamin. Pineapples also contain a significant amount of the digestive enzymes bromelain that can help fight pancreatic cancer.
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Spinach – Spinach has long been a major staple of healthy eating. It is loaded with important vitamins and minerals such as vitamin A producing carotenoids, vitamin C, vitamin K1, calcium, folic acid, and iron. Studies have shown that the regular addition of spinach to one’s diet can help improve eye health, promote heart health, boost immune function, and make bones stronger.
[Amazon Fresh]
Apple Juice – Apples are the most widely consumed fruit globally and boast more than 7,000 different varieties. They provide significant amounts vitamin C, vitamin K, copper, and potassium, and are loaded with power antioxidants, especially polyphenols. Apples can help lower cholesterol levels, reduce the risk of type 2 diabetes, and promote gut health as a prebiotic.
[Amazon Fresh]
Equipment Needed
A standard blender is all that is required to make these delicious smoothies. If you are making it for just one person, we recommend using the truly amazing personal NutriBullet Ultra as it is super-quick to set up and very easy to clean.
If you are making them for more than one person, we recommend a higher-end Vitamix blender that can process larger loads more efficiently.
For overnight storage, we recommend using a glass or BPA-free airtight container with a resealable lid.
How To Make The Juice It Up The Greens Smoothie
The Juice It Up The Greens smoothie is very easy to make:
- Step 1: Place bananas, kale, pineapple, spinach, and apple juice into a blender and secure the lid.
- Step 2: Start the blender on its lowest speed and steadily ramp up to its highest speed. This will reduce wear and tear on the motor and blades, facilitate a more consistent blend, and help prevent food splatter onto the lid and sides.
- Step 3: Blend for approximately 30 seconds or until a smooth consistency is achieved.
- Step 4: Pour into a glass for immediate refreshment or place in the refrigerator in an airtight container to enjoy later.
Recipe Tips And Substitutions
For ease of use, we recommend peeling and slicing a number of bananas, putting them in a freezer bag, and storing them in your freezer for quick access.
If you don’t have frozen fruit, or simply prefer to use fresh fruit (we totally get that), we recommend adding 1/2 cup of ice to chill your smoothie and give it a pleasing icy texture.
Baby spinach can be substituted for the regular spinach and will provide a slightly sweeter, less earthy flavor.
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Juice It Up The Greens Smoothie Recipe
Juice It Up The Greens smoothie recipe tastes like a super-right now healthy fruit and veggie shake. This recipe will show you how to make one.
Ingredients
- 1 banana, frozen, sliced
- 1/2 cup kale
- 1 cup pineapples, frozen, chunks
- 1/2 cup spinach
- 1 cup apple juice
- 1 scoop Collagen Boost, optional
Instructions
- Place bananas, kale, pineapple, spinach, and apple juice into a blender and secure the lid.
- Start the blender on its lowest speed and steadily ramp up to its highest speed. This will reduce wear and tear on the motor and blades, facilitate a more consistent blend, and help prevent food splatter onto the lid and sides.
- Blend for approximately 30 seconds or until a smooth consistency is achieved.
- Pour into a glass for immediate refreshment or place in the refrigerator in an airtight container to enjoy later.
Notes
- For ease of use, we recommend peeling and slicing a number of bananas, putting them in a freezer bag, and storing them in your freezer for quick access.
- If you don't have frozen fruit, or simply prefer to use fresh fruit (we totally get that), we recommend adding 1/2 cup of ice to chill your smoothie and give it a pleasing icy texture.
- Baby spinach can be substituted for the regular spinach and will provide a slightly sweeter, less earthy flavor.
Recommended Products
Nutrition Information:
Yield:
1Serving Size:
1Amount Per Serving: Calories: 315Total Fat: 14gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 9mgSodium: 264mgCarbohydrates: 113gFiber: 13gSugar: 60gProtein: 20g
Smoothie Frequently Asked Questions
Kale is hailed as a superfood due to its high concentration of vital nutrients. It’s packed with vitamins K, A, and C, powerful antioxidants, and important minerals like calcium and magnesium. Furthermore, its high fiber and water content make it beneficial for digestion and weight management, while carotenoids like lutein and zeaxanthin contribute to eye health.
Bromelain is an enzyme found in pineapples that helps break down proteins, making it a natural meat tenderizer. Besides culinary uses, it has been recognized in medicine for its anti-inflammatory and digestive benefits. Some studies also suggest that bromelain may help reduce nasal inflammation and sinus congestion, though more research is needed in this area.
More Juice It Up Smoothie Recipes
→ If you liked this delicious The Greens smoothie, try more of our copycat favorites on our Juice It Up Smoothie Recipes page.
Source
Juice It Up: Website
