Antioxidant-Rich Smoothie

Name: Antioxidant-Rich Smoothie
Yield: 2
Ingredients: 4 cups kale, tough stems removed and coarsely chopped (see note); 4 cups romaine lettuce; 1 cup pomegranate juice; 1 cup frozen blueberries; 1 cup frozen strawberries; 1 Medjool date or 2 regular dates, pitted (see note); 2 tablespoons ground flax seeds; 1/2 ripe avocado, pitted and peeled

By: Marian Fanok

by 54 members

G - BOMBS

Category: Smoothies, Blended Salads and Juices

Tag: Anti-Cancer/High Micronutrient

A smoothie is a great way to get your day off to a healthy start. This popular recipe combines greens, berries, pomegranate juice, seeds and even some avocado, all in one glass!

Recipe
My Notes
Nutrition Facts
Ratings & Comments (28)

Serves 2

Ingredients

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4 cups kale, tough stems removed and coarsely chopped (see note)

4 cups romaine lettuce

1 cup pomegranate juice

1 cup frozen blueberries

1 cup frozen strawberries

1 Medjool date or 2 regular dates, pitted (see note)

2 tablespoons ground flax seeds

1/2 ripe avocado, pitted and peeled

Instructions:

Blend all ingredients together in a high-powered blender until smooth and creamy.

Note: For diabetic or weight loss diets, omit the dates.

My Notes: (Click Edit to enter your notes about this recipe)

Serves 2

Per Serving:

Calories 343
Protein 9 g
Carbohydrates 63 g
Sugars 35 g
Total Fat 10.4 g
Saturated Fat 1.3 g
Cholesterol 0 mg
Sodium 84 mg
Fiber 13.5 g
Beta-Carotene 17349 ug
Vitamin C 200 mg
Calcium 274 mg
Iron 4.7 mg
Folate 253 ug
Magnesium 123 mg
Potassium 1563 mg
Zinc 1.7 mg
Selenium 4.5 ug

My Rating:
(click on a star to select your rating)

sealife38

10/22/2024 12:31 PM

Rated this recipe: (no rating)

Just tried this for the first time today. I did follow as per ingredients list but only had frozen kale. I measured 4 cups of frozen kale "bits". One head of romain (from the bags of romain hearts) measured 4 cups when chopped and squished into the cup.

Like some other reviewers, mine came out really thick - I had to add another cup of filtered water to get it to blend (blendtec). My smoothie is also much more green. I notice people putting in spinach, I think the recipe must have changed over time to decrease the oxalate load from the spinach. However, wondering if the amount of blueberries has also changed since the color is so green. I then added another cup of blueberries and I did get a more red color in the green. Not quite like the picture for the recipe, but closer.

Wonder if using fresh kale this will change the outcome either by thickness or color. Has anyone else tried this with fresh kale and have the same outcome?

UPDATE: I have played around with the levels and have found a way to get the color while using frozen kale. I changed the levels of Kale, romain, dates and blueberries and I was able to make it work. I also let the frozen strawberries and blueberries sit out a bit to thaw. This way I didn't need to use extra water. I use 2 cups of frozen kale, 8 cups romain and 2 cups of blueberries and omitted the dates. For the kids, I would consider steeping one date and adding that to the mix if they are used to having things sweeter.

This comment was last edited on 10/25/2024 01:01 PM

docpattyr

01/29/2023 09:07 AM

Rated this recipe:

Great smoothie. I forgot to use the date and was glad I did because smoothis was sweet enough without it.

Julamie replies:

05/13/2023 11:02 AM

Rated this recipe: (no rating)

I haven't put a date in any of these smoothies yet, hope they're only there for sweetness, not nutrition.

amberkonda9

01/14/2021 01:01 PM

Rated this recipe:

This was not my cup of tea. Not sure what exactly it was about it but it was one of the first smoothies that I really did not like. Mine also turned out more greenish brown than a purpleish.

keda423

09/03/2020 03:50 AM

Rated this recipe:

I have been enjoying this for breakfast almost every day since May. To make it a fuller meal, I have been adding oats, chia seeds, and super greens powder for a total of 462 calories per serving.

BeverleyS

09/01/2019 04:23 PM

Rated this recipe:

Made this today, delicious! It does come out thick but thinning with about a half cup of filtered water works. I added moringa powder, tart cherry powder, OM mushroom powder, and cranberry powder. Also some ground turmeric and a twist of black pepper. Please note with substitutions and additions - please keep them ETL compliant. Not much point using these recipes if you are going to add items that Dr. Fuhrman does not endorse. Even if the substitutions work well, if you aren't adding everything listed in the recipe this becomes a "not-quite-so-Antioxidant-Rich Smoothie."

Sereia

09/30/2014 09:03 AM

Rated this recipe:

I didn't have dates or pomegranate juice, so I substituted figs and soy milk. Yummy!!!

In Brazil, avocado smoothies (typically with sugar and milk) are very common.

This comment was last edited on 09/30/2014 09:07 AM

phil bacon

09/29/2014 07:33 PM

Rated this recipe:

Perfect mouth feel,like a fine homebrew,good,and good for yah!
I'm so thankful for these recipies, there's so much unneeded
sickness here in the Southern Appalachain's. Wow how do you run
spell check on this?
Peace Out.

Phil.

citizenofheaven

09/29/2014 03:23 PM

Rated this recipe:

yes, fluffysmommy ... I would count it as a meal

fluffysmommy

09/29/2014 02:42 PM

Rated this recipe: (no rating)

Haven't started yet. Would this count as a "meal"?, i.e. breakfast or lunch?

DonnieV

09/29/2014 09:55 AM

Rated this recipe: (no rating)

I brew a large pot of tea (oolong or green) and add a bag of mint tea to it (you could also use fresh mint leaves), ice it and keep it in the fridge to use for making smootihies. The tea is full of healthful anitoxidents and the mint is a refreshing and flavorful addition. It's a great, no calorie base for smoothies and would be perfect to thin this one if needed. The tea is also a fabulous base for a chocolate, mint, banana, nut smoothie--no milk needed (I also add greens).
To echo what someone else said, try to be open to trying ingredients you don't think you will like. I thought it sounded awful to put avocado in a fruit smoothie but you can't even taste it--it just make it nice and creamy--delicious and nutritious!!

docpattyr replies:

01/29/2023 09:09 AM

Rated this recipe:

Thanks. The tea is a great idea. I might try tomorrow with plain mint tea.

GenaBeautena

08/07/2014 01:51 PM

Rated this recipe: (no rating)

I would give this one 5 stars. I made it just as the recipe said, and it was FABULOUS! I've got a new favorite!

This comment was last edited on 08/07/2014 01:52 PM

Mds319

02/08/2014 10:10 AM

Rated this recipe:

I used frozen cherries instead of strawberries and a leafy green Super Greens mixture of kale, spinach, chard, arugula, etc. Could definitely taste the greens due to the bitterness of the arugula but I liked it. Also only used 2 dates but added some vanilla almond milk because the consistency was too thick.

rtschumacher

01/26/2014 05:12 PM

Rated this recipe:

Wonderful way to have all you green leafy vegetables. I used raspberries and they gave the smoothie a sweet-tart taste. I added more ice and water to thin down.

Elaine Garces

01/10/2014 12:51 PM

Rated this recipe:

Very good recipe! I think this is one of those everyone will like ... Next time I'm adding unprocessed cocoa powder!

BettaTimes

12/20/2013 10:19 AM

Rated this recipe: (no rating)

I give this 5 stars because it's a very flexible recipe. Sometimes when I change the ingredients the results aren't this good.
This was yummy. Because I have to watch sugar, I didn't use as much fruit, and I ran out of blues, so I used raspberries instead. I used coconut water instead of pom juice, and only had a small banana (no avocado). I used 3 dates instead of 4. As far as the seeds go, my brand has hemp+flax seed, with garlic, rosemary and parsley. I used 2 teaspoons because I cannot tolerate the garlic in the recommended 3 tablespoons! Perhaps I will learn to tolerate it, but I put flaxseed oil to make up for it. Not a bad way to start the AM!

This comment was last edited on 12/20/2013 10:21 AM

Kbuckey

11/23/2013 11:55 AM

Rated this recipe:

This is great! I used water to thin it.

MamaBear1

02/04/2013 07:14 PM

Rated this recipe:

This was awesome. I did exactly what the recipe calls for and it came out great. Loved it!!

mikenteena

07/18/2012 10:48 AM

Rated this recipe:

I make this one all the time, but today I was short a
couple ingredients. I had no avocado, so sub banana.
And had no pom juice, so sub papaya juice. Know what?
YUMMO!

sk8lady

01/27/2012 11:40 PM

Rated this recipe:

I did not have an avocado on hand, and substituted a frozen banana. Tasted great.

LynnGGS replies:

12/11/2016 11:03 AM

Rated this recipe:

Good idea, going to try a banana next time! Once I got past the smell, I found the taste was pretty good. I did have to thin mine with coconut water, think I might have used too much spinach.

This reply was last edited on 12/11/2016 11:06 AM

LeighBelle

01/14/2012 05:23 PM

Rated this recipe: (no rating)

I followed this recipe exactly and it was delicious! It was perfect...did not need thinning. The key is to "juice" the spinach and romaine; then place the "green juice" in blender with other ingredients. It is important to use these recipes with an open mind and to try products that you typically don't like...or at least think you don't. It is amazing how well the flavors blend together and you might find you can tolerate or even enjoy foods you didn't previously like. Part of the success of this way of eating is to expand and use a multitude of fruits and vegetables to increase your "nutrients". So try when you can to stay true to the ingredients. Love it!

dwyermd

01/11/2012 07:42 AM

Rated this recipe: (no rating)

Is this ok for diabetics?

vicki45 replies:

03/30/2021 12:41 PM

Rated this recipe: (no rating)

35 gr sugar is a lot for one meal if trying to reverse diabetes. If you omit the Medjool date in the recipe (which can have apx 16 gr sugar) would be more acceptable.

Sklu4k

01/02/2012 06:29 PM

Rated this recipe: (no rating)

Before coming here to ETL I have always made my smoothies with water and they taste great. You can always use water instead soy, almond mil or juices. Less calories but the juices coconut water etc do add nutrition you need.

jbonaiuto

12/31/2011 10:16 AM

Rated this recipe:

What do people use to thin this? I cut the recipe in 1/2 for one serving and I ended up with a thick paste. I had to add almost a cup of soy milk to make it drinkable. The taste was just fine, but hated adding the calories. I dont think water would have added the same nice texture that the soy milk did?

cama

12/29/2011 10:17 PM

Rated this recipe: (no rating)

Annie H, not a bad idea. But it is the whole thing in a healthy diet that is the point, I'm sure. Emphasis is not on counting numbers of fiber, sugar...as that makes it too complicated, I guess.

Haven't made it yet, but I presume that fresh berries are OK, too.

AnnieH

12/29/2011 04:38 PM

Rated this recipe: (no rating)

making this tomorrow for breakfast, and may modify it as I like with other fruits... do wish there was a listing of content for protein and fiber and sugar, etc...

T.H.I.N.

09/22/2011 12:53 PM

Rated this recipe:

I just made it with some 100 cranberry juice. did not use so much spinache. I just LovED it. We use this every morning now. My husband takes it too. Actually it is a treat instead of a healty thing.

reederbunch

12/26/2008 11:26 AM

Rated this recipe:

Our family had these for breakfast this morning. I replaced the spinach with Kale, because that is what we had in the house. And left out the avocado. Yummy!!! I had to thin my 2 year olds smoothie, as it was too thick for him to suck up at straw. Everyone enjoyed these. We had green smiles around the table! ha ha...

Kimberly1981

07/15/2006 02:55 PM

Rated this recipe:

Very delicious. Since I didn't have pomegranate juice, I had to use a little apple juice and I only used 2 dates for 1 serving. I also thought there was a banana in the recipe, so I added one. But, still very yummy. I kept the avocado optional and I ate flaxseeds with my breakfast smoothie so had to pass here, but the basic framework is still excellent.

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Antioxidant-Rich Smoothie

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