Easy Arugula Smoothie

This easy arugula smoothie is a sweet and slightly spicy drink packed with calcium, healthy fats and antioxidants—easy to make in just a few minutes with 6 simple ingredients. Vegan, gluten free, nut free and soy free.

Why You’ll Love This Smoothie

• Sweet, fruity and spicy
• Promotes good digestion
• High in healthy omega-3 fats

Did you know arugula can be used in green smoothies? This easy arugula smoothie is sweet and slightly spicy with a delightfully creamy consistency thanks to avocado and oat milk. Its made with mango and banana for a subtle fruity base that balances the intensity of arugula. It’s a unique and refreshing green drink to enjoy any time of the day!

Arugula is a tender leafy green with a slightly spicy taste. It’s a wonderful source of calcium, potassium, vitamin K and folate, which makes it great for maintaining bone health. Arugula can also help keep blood pressure at a healthy level and may even have anticancer properties. This green smoothie is packed with powerful antioxidants which protect the body from free radical damage, helping prevent chronic diseases that develop over time.

Avocado and chia seeds provide this smoothie with healthy fats and fibre which balance gut bacteria levels and encourage a healthy digestive system. Chia seeds are full of omega-3 fatty acids which are an anti-inflammatory fat. Lowering inflammation is key to maintaining good overall health.

Ingredients Needed

These are the ingredients you will need to make this easy arugula smoothie.

Chia seeds: Can be added dry or soaked.

Arugula: Wash any dirt from the leaves before adding to the blender.

Avocado: Make sure the avocado is properly ripe for the creamiest result.

Frozen mango & banana: Creates the thick, creamy base of the smoothie and adds sweetness.

Oat milk: The liquid that brings all of the other ingredients together to blend smoothly and adds a creamy consistency.

For ingredient amounts and instructions, please see the recipe card at the bottom of the post.

Benefits

Hydrating

Staying properly hydrated is a basic requirement for optimal health. By incorporating daily smoothies you can maintain your ideal hydration level more easily. Start each morning with a smoothie for easy hydration!

High fibre

Easily get more fibre in your every day diet! In addition to being generally healthy, getting enough fibre can be extremely helpful for weight loss as it helps keep you feeling full for longer, without adding calories. Fibre also helps improve our gut health.

Nutrient dense

Vegan smoothies are a great way to get more nutrient rich foods in each day. By blending them into a single meal, it’s super quick, easy and fun! Choose ingredients like dark leafy greens, berries, nuts, seeds and fruits to make your smoothies nutrient rich.

Variations

Try an alternative plant milk

This recipe uses oat milk but you can try using any plant based milk you prefer. Some alternatives include soy, almond or cashew! You can also make your own plant milk from scratch.

Adjust the consistency

If you prefer a thicker consistency you can try the recipe using a bit less liquid than what is suggested. If you want a thinner consistency, try adding a bit of extra liquid to the recipe.

Switch base ingredients

If you don’t like bananas then try something else as the base! Mango usually substitutes banana well. If you’re allergic to or simply dislike a suggested ingredient then try to find something with a similar texture that you enjoy the flavour of. There is no wrong way to make a smoothie, and you can always omit any ingredients you don’t have on hand.

Instructions

• Add all ingredients to blender.

• Start blending at low speed for 5-10 seconds. Increase to high speed and blend for 1-2 minutes. Use the blender tamper to push ingredients down towards the blades.

• Pour into a glass and serve your easy arugula smoothie.

Prep & Blending

Use frozen greens

Dark leafy greens can boost your smoothies nutritional content easily. Greens don’t have to be fresh for blending. Frozen greens like arugula, kale and spinach are perfect for adding into smoothie recipes. Be aware that if you want your smoothie to be a certain colour, greens may alter it.

Add ingredients in the correct order

Always add liquid ingredients to your blender first. Then add powders, nut butters, nuts and seeds. Then add fresh greens and fresh fruit. Finally add your solid ingredients like frozen fruit. If using a small blender container with a twist on lid, reverse the order so that when you turn the container over to blend the frozen ingredients are farthest away from the blades.

Don’t over blend

Try to blend your smoothie for less than a couple of minutes. If blended for too long, even thick smoothies will become thin. This is because the heat generated by the blades and motor of the blender heat up your ingredients while they are being blended.

Use a high power blender

For smoothies that have a perfectly smooth and creamy texture use a high powered blender such as a Vitamix. It can break down any ingredients to much finer particles than standard blenders, and more nutrients are released. A high speed blender also reduces the time you need to blend your recipe, which helps keep it nice and cold.

Chill your glass

By placing your smoothie glass in the freezer for a few moments you can help your smoothie stay cool for longer. This is especially helpful if you’re in a hot climate. Pop it into the freezer while you are prepping and blending, then take it out when it’s time to pour your finished smoothie!

FAQ’s

Can I make this smoothie with fresh fruit instead of frozen?

Yes, this smoothie can be made with fresh banana and mango instead of frozen. The smoothie will be warmer and thinner but the flavour will still be great. Using frozen fruit will result in a colder and thicker drink. Using at least half of the fruit frozen will create a cooler and more refreshing smoothie.

Can I lose weight with smoothies?

Smoothies are an excellent weight loss food! This is because they are generally lower calorie and higher in fibre and nutrients. Due to high water content, the large volume of a smoothie helps your stomach to feel satiated. And the fibre keeps you feeling full for longer, without feeling weighed down or tired like a huge meal would.

Can smoothies be refrigerated?

Smoothies are best enjoyed immediately after blending, while they are freshest. However you can refrigerate most smoothies for 1-2 days in an airtight container such as a jar.

Can I make smoothies without a high speed blender?

Yes, you can still make smoothies with a regular blender. It might take more patience depending on the recipe, but it can work. Turn off the blender to scrape down the sides of the container, and secure the lid before continuing to blend. Repeat as needed. Alternatively you can add a small amount of additional liquid to the recipe, which should help.

How can I increase the protein?

If you wish for your smoothie to have a higher protein content, you can simply add (more) protein powder to the recipe. Plain unsweetened plant based protein will work in any smoothie. Alternatively you can try adding hemp seeds or even silken tofu.

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