The unique powers of… Spinach Smoothies!

Well folks... it’s true... Popeye wasn't actually that far away from the truth.... Spinach really is super food full of nutrients in a package that is low in calories! Therefore spinach smoothies have a lot to offer...

spinach smoothie

Dark leafy greens like spinach have a great impact on bone health, skin and hair and stabilising blood glucose levels for diabetics. Did you also know spinach is good for the prevention of cancer, lowering blood pressure and even helping to decrease the risk of your developing asthma?

Many of us, for various reasons, are unable to get the 2 to 3 cups of vegetables and 2 to 2.5 cups of fruit recommended daily into our diet. Juicing and blending smoothies offer one great solution to this important problem. You will be surprised to hear that a glass of juice or smoothie would normally contain more than one serving of fruits and vegetables.

Juicing a tiny bit more than 1 cup of spinach leaves yields approximately 1 ounce of juice. It’s more with smoothies due to the way we blend the smoothie (usually a base and/or ice is added to the smoothie blend).

The tasty leaves are a good source of iron (but the iron alone does not make you as strong as Popeye yet), however few people know it is actually a great source of vitamins A, K and C, and minerals like potassium, calcium and manganese. It’s a wonderful source of dietary fiber too.

While smoothies are an excellent way to get all the advantages of spinach, you can add other fruit and vegetables to create a great tasting and healthy drink! Not only that… considering all the greatness this powerful and elegant vegetable has to offer, it should really be added to any green smoothie you make.

A few tips on what to look for when you choose spinach to make a healthy smoothie:

  • Although you can use frozen and thawed spinach it’s highly advisable to use fresh spinach leaves. Raw fruit and vegetables will provide you and your body with the most health benefits.
  • Choose vibrant bright green colored leaves with no signs of yellowing in the stems.
  • Take care to buy natural, organic spinach, and use it on the day of purchase because the nutrients in spinach rapidly deteriorate when you store it for more than a few days. You can blanch and freeze spinach for longer storage, however.

A few tricks to create a smooth spinach smoothie:

When you use green leaves sometimes it can be tricky to make a completely smooth smoothie. Some blenders struggle a bit with green leaves like spinach. They tend to chop rather than blend, which means little green flecks of leaf sticking to your teeth. Very unpleasant.

Fortunately, this problem is easy to solve. You just need to use a slightly different technique when blending spinach or any green smoothie. If you are blending with green leaves start the smoothie off with the leaves and the liquids. Blend those, then add the other ingredients and blend again. You should get a smooth result first time round.

But if you do not, don’t worry too much. Next time you make your green smoothie blend the greens first as normal. Now, add the other ingredients, but use the pulse to start blending in the other ingredients. It only takes six or seven pulses. You can then turn the blender on as normal to finish the green leaf smoothie off.

Although we have 6 super recipes for you below, here are a few suggestions when you create your own smoothie:

  • As a rule of thumb use 40% of spinach and 60% of fruit in your spinach smoothie.
  • If you’re not so keen on the spinach taste you can mask it using sweet fruits (such as pears, pineapples, banana and berries), nuts, nut butters or nut powders (such as almonds, walnuts), spices (such as cinnamon, cocoa powder), roots (such as ginger), seeds (such as sesame) and more…

Feel free to use different concoctions when blending spinach smoothies. Here are 6 great recipes for you to start with...

Celery Pear Spinach Smoothie


2 pears

​2 stalks of celery

2 cups spinach

1 1/2 cup water


Blend all ingredients in your blender.

Pour the result into a glass and enjoy!

Banana Blueberry Pomegranate Spinach Smoothie


1 cup blueberries, frozen for best results

1 cup of pomegranate, juiced

1 cup fresh spinach

1/2 large banana

​5 ice cubes


Place all of the ingredients in your blender and blend until smooth.

Pour the finished smoothie into a glass and serve immediately.

Banana Raspberries Blueberries Cacao 
Pomegranate Spinach Smoothie


1/2 cup of pomegranate arils (the pomegranate seed pods)

1 cup blueberries, frozen for best results

1/2 cup rasberries, frozen for best results

1 cups fresh baby spinach

1 banana, peeled

1 tablespoon cacao powder


Add the liquid to your blender, followed by the soft fruit. Finally put in the green ingredients.

Blend until the smoothie is creamy.

Pour the finished smoothie into a glass and serve immediately.

Banana Almond Date Spinach Smoothie


2 to 3 cups fresh spinach

1 cup frozen banana

1/2 cup water

1/2 cup ice

1 date, pitted

1 tablespoon almond butter


Blend until smooth. You may adjust for your desired thickness by adding ice or removing liquid- opposite is true if you prefer it thinner.

Enjoy this power smoothie any time of the day!

Apple Avocado Spinach Smoothie


1 1/2 cups apple juice, preferably fresh or organic

2 cups cups stemmed and chopped spinach

1 apple, unpeeled but cored, and chopped

1/2 avocado, chopped


Blend all ingredients until smooth, adding a little water to reach the desired consistency.

Coconut Mango and Spinach Smoothie


A handful of fresh spinach leaves

3/4 cup of coconut milk

3 or 4 cups of mango cubes (frozen if you like a chilled smoothie)


Blend the spinach with the coconut milk. Add the fruit and blend that in.

If you want to you can substitute one cup of the mango with pineapple and add a little honey.


All of these recipes and many more can be found in this inexpensive book 101 Easy Amazing Natural Food Smoothie Recipes. It also contains some great health tips to help you to choose the ingredients you need most for your smoothies and start to use the power of good food to transform your body and your health.

You will find this book easy to use because veggie only, fruit only or mixed smoothies have been categorized in color coded sections.

Start your day with a smoothie and you will see the difference!

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  • The more you juice, the healthier you become!
  • A step-by-step plan you will follow to improve your overall health.
  • Choose ideal combinations of fruits and vegetables for juicing.