Avo-Berry Fruit & Greens Smoothie

Recipe 5 minsPreparation Time 0 minsCooking Time

Avo-Berry Fruit & Greens Smoothie

5 minsPreparation Time 0 mins Cooking Time

About this Recipe

I have a sweet tooth, but I’ve realized that sometimes fruit is all you need to satisfy that craving. And fruit smoothies are a great place to start when you’re getting into making smoothies or eating more raw food. They are high in energy and antioxidants, and taste great, especially if you use ingredients like avocado to add a creamy texture. How do you ensure that you’re not just packing a smoothie with fruit sugar? Choose fruits with high amounts of antioxidants and use the whole fruit. Add in seeds or nuts to boost the fiber, slow down digestion, and avoid spiking sugar levels. And use greens, like lettuce, for their vitamin and mineral content, as well as to add more fiber. Think of this recipe as more of a guideline to good smoothie-making!

The Benefits

The fructose in fruit provides natural sweetness in low quantities that won’t negatively impact your health; and fruit fibers ensure that sugars release relatively slowly. Fruits and berries are also packed with other benefits, including vitamins, minerals, and antioxidants. Avocados are nutrient-dense: full of healthy, monounsaturated fats, and rich in folate and potassium. Flaxseeds are great source of omega-3 fatty acids, and coconut water replenishes electrolyte levels, and may have other benefits as well for your heart and kidney health. People tend to think of lettuce as a filler, but different kinds of lettuce actually have different vitamins, especially vitamin K. Ashwagandha, which is sometimes called Indian ginseng in English, is one of the most well-known Ayurvedic herbal supplements. It may have benefits for reducing stress, mental health and physical fitness.

Equipment: Blender

Note: Use any creamy, firm, or juicy fruit depending on season and mood. I love using muskmelon, pineapple, chikoo or sapote, papaya, banana, and mango. Try to incorporate fruit with more edible skin into your diet as the skin has the highest concentration of nutrients and antioxidants Especially when incorporating the skin, but even in general, use organic fruit as much as possible.

Because of avocados’ popularity as a health food, there are lots of issues with the unethical harvesting practices and carbon-intensive transport. Living in India, I like to use local Indian avocados — also called butter fruit — which come in different varieties from different parts of the country at different times of the year. Try to use fresh coconut water if possible. In Indian cities, we’re lucky to get tender green coconuts most of the year.

Ingredients

4 Smoothies

For the Smoothie

1/2 cup (100 g) fresh or frozen berries
2 cups (200 g) mixed lettuce , mint, basil, washed
1 (150 g) ripe avocado , peeled and deseeded
½ Tbsp flaxseeds
1 tsp ashwagandha powder (optional)
1 cup (250ml) coconut water
1 to 2 ice cubes
Water as required

For the Topping

1 grenadilla (sweet passionfruit)
2 Tbsp melon seeds

Directions

Step 1

Blend the fruit with the lettuce and herbs, avocado, coconut water, flaxseeds, and ashwagandha (if using) on high speed until it reaches a smooth consistency. If you didn’t pre-freeze your fruits, add a couple of crushed ice cubes to your blender. Add a splash of water if required to help get a smooth consistency.
Step 2

Serve in a tall glass or bowl, topped with passionfruit and melon seeds, which add a pop of flavor and texture. Store any remaining smoothie in a glass bottle with an air-tight cap in the refrigerator for up to 24 hours .

Substitutions: Greens are a great place to experiment in a smoothie, especially in a fruit smoothie where they won’t overwhelm. Feel free to use romaine, butterhead lettuce, red lettuce or any other kind. Or use a different green: spinach, kale, basil, bathua or lambsquarters, amaranth, fenugreek, chard, or root vegetable greens, like radish or beet. For toppings, try any crunchy or chewy topping: try sliced starfruit, goji berries, hemp seeds, sunflower seeds, char magaz (mixed melon seeds), chia, or whatever strikes your fancy. You can also use any superfood powder that you prefer, such as moringa. And feel free to use ½ cup of any plant-based milk of your choice if you’re in the mood for a creamier smoothie.

About the author

Mariam Begg

Mariam Begg is a certified health and nutrition coach who focuses on integrative nutrition. She views good health as the coming together of food, interpersonal relationships, spirituality, and the mental and emotional spheres. An advocate of plant-based diets and raw foods, she hosts workshops on nutrition and health.

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