This delicious Swiss chard smoothie combines a vibrant leafy green with mango, banana, and coconut for a tropical, nutritious drink.Not only has it been difficult to make veggie-centric meals due to our infrequent grocery store trips, but lately all I’ve wanted is comfort food.Chard isn’t as popular as spinach or kale for smoothies, but it’s just as nutritious!Plus, chard’s slightly bitter taste helps to cut the sweetness of fruit in smoothies.Chard stems are edible and can be added to smoothies, but keep in mind that they can contribute a bitter taste.Instead of blending them with the greens, you can save them for a fun decorative touch (like I did in the photos here).Rate/review using the stars on the recipe card or in the comments, and follow the Veg World on YouTube, Instagram, Facebook, and Pinterest.Prep Time: 5 mins Total Time: 5 mins Servings: 2 smoothies Calories: 204 kcal Author: Lizzie Streit, MS, RDN Ingredients ▢ 2 to 3 cups chard leaves - loosely packed.▢ Water - as needed Cook Mode Prevent your screen from going dark Instructions Combine ingredients in a blender and blend until smooth.Notes Possible additions: plain or vanilla Greek yogurt (for more protein), pineapple, lemon or lime juice. .
Rainbow Chard Banana Smoothie
(For all of you folks from other states who proudly pull a “you’re not in Kansas anymore” line out of your pocket when we’re traveling…trust me.I couldn’t resist those gorgeous colorful bunches at our farmer’s market this weekend.So decided to turn them into a simple, delicious green smoothie with my rockin’ new Blendtec.Ingredients Scale 1x 2x 3x 3 cups loosely-packed rainbow chard leaves (stems removed).loosely-packed rainbow chard leaves (stems removed) 2 bananas, frozen.ground flax seed 1 cup ice Instructions Pulse all ingredients together in a blender until blended. .
healthy green smoothie
Adding dark leafy greens to your smoothies not only adds fiber and helps keep them lower in sugar, but they pack a big nutritional punch as well.This one features Swiss chard, cucumber, celery, avocado, pineapple, ginger and coconut milk and has no added sugar!They say variety is the spice of life, so try throwing in some Swiss chard, cauliflower, broccoli, bell peppers or carrots and you’ll be surprised how delicious a healthy green smoothie can be!But last year when I had more kale in my garden than I knew what to do with I added a few leaves to my banana blueberry smoothie and I’ve never looked back.So I was psyched when I saw Super Green Smoothies, a new cookbook from Danielle Omar, MS RDN.It is also an extremely good resource for all things smoothie-related like smoothie prep, tools and equipment and how to pick the best produce.The key to making a healthy smoothie is to include the right balance of veggies, fruit, protein and fat.Adding vegetables, especially dark leafy greens like Swiss chard, kale and spinach really help to up the nutritional value and keep it lower in sugar.like sugar, honey or maple syrup by adding fruits like banana, mango or pineapple instead to sweeten your smoothie.Fruit in moderation helps sweeten smoothies and decreases the need for added sugars.Danielle’s tip is to balance fruit with an additional serving of greens and other veggies to keep your blood sugar from spiking.like chia seeds, hemp hearts, flaxseed and wheat germ add fiber, protein and tons of nutrients.Protein powders can be great, just watch out for ones with added sugar (check out pea, whey and egg options).can be great, just watch out for ones with added sugar (check out pea, whey and egg options).Whole grains like rolled oats or cooked brown rice are a fun addition and add a satisfying thick creamy texture.like rolled oats or cooked brown rice are a fun addition and add a satisfying thick creamy texture.Legumes like lentils or chickpeas can also add a nice texture and interesting flavor profile.Fresh herbs like basil, mint, parsley and cilantro will brighten any veggie smoothie.One of my favorite sections in Danielle’s book is her list of Vegetables, Leafy Greens and Fruits.The list includes many smoothie-friendly vegetables and fruits with their flavor profile and a description of the nutritional benefits they will bring to your smoothie party.It is a mild-flavored leafy green and is rich in vitamins A,C, E and K. It is also a good source of calcium, magnesium, copper, zinc, sodium and phosphorus.Swiss Chard is actually less bitter when eaten raw, but it’s still a good idea to remove the stems before blending it into smoothies.They are low calorie and hydrating, high in antioxidants, and a good source of vitamins C and K and potassium.It is rich in bromelain, a digestive enzyme that helps break down proteins, boost the immune system and suppress inflammation.According to WebMD it helps fight germs, calms nausea, acts as an anti-inflammatory, soothes sore muscles, curbs cancer growth, lowers blood sugar and cholesterol and protects against disease.According to Medical News Today the top three benefits of coconut milk are weight loss, heart health and a boost to the immune system.If you plan to make green smoothies a few times a weeks, go with at least 600 watts of motor speed.Cut the stems out of the Swiss chard to decrease the bitterness and roughly chop the leaves.Vegetable smoothies are an awesome and healthy way to start your day, but I do understand that the thought of wielding a big knife and doing a lot of chopping before you’ve even really opened your eyes can seem daunting.To make your smoothie, pour the ingredients into your blender, add your liquid of choice and blend until smooth. .
Swiss Chard Smoothie
Orange and peach are two fruits that go great with the rich vanilla flavors in this smoothie. .
The BEST Green Smoothie Ever!
The Best Green Smoothie is rich and creamy using a combination of frozen spinach, avocado, bananas and nut butter!You can substitute it with frozen riced cauliflower in your smoothie which will help with the consistency and nutrient content.Frozen bananas help to naturally sweeten the smoothie and also help to give it a thick creamy consistency.You can substitute it with frozen riced cauliflower in your smoothie which will help with the consistency and nutrient content.Avocado: This is another ingredient that adds tons of vitamins and minerals as well as a wonderful creamy consistency.It has less fat and calories than regular nut butter so it's something that you can use to adjust macros in your smoothie.It has less fat and calories than regular nut butter so it's something that you can use to adjust macros in your smoothie.This recipe is hands down, my favorite green smoothie for weight loss because it contains all-natural ingredients that are full of vitamins and minerals!The spinach, avocado and banana also add fiber to this smoothie to help keep you feeling satiated.Having a green smoothie with avocado for breakfast or a mid morning snack is perfect because it has enough calories to keep you full until meal time.Green smoothies made with avocado and nut butters make a really satisfying meal replacement.If you find yourself craving something to eat between lunch and dinner, a green smoothie is a much healthier alternative to a processed snack.Prepare ingredients: Start by making smoothie bags that you can put in your freezer ahead of time.5 from 1 vote Prep Time 5 minutes Total Time 7 minutes Servings 1 Print Recipe Pin Recipe Equipment high speed blender Ingredients 1x 1.5x 2x ▢ 2 cups spinach (can also use kale, swiss chard, beet greens).▢ 1 cup water Instructions Place the ingredients into the blender and blend until smooth and creamy.Notes Place the ingredients, expect water and stevia, into individual freezer bags.For a super creamy smoothie, keep bananas, spinach and avocado in the freezer until ready to blend.If you do not freeze the greens, blend them with the water first to make sure they are nice and smooth before adding the rest of the ingredients. .
Swiss chard: Possible health benefits, uses, and risks
Along with other leafy greens and descendants of the beet family, Swiss chard contains high levels of nitrates, which been shown to lower blood pressure , reduce the amount of oxygen needed during exercise, and enhance athletic performance.However, consumers should not add salt to Swiss chard, because it already has 103 mg of sodium per raw cup, which is 4.5 percent of the recommended daily allowance.Swiss chard also contains lesser amounts of thiamin, riboflavin, niacin, pantothenic acid, vitamin B6, calcium, phosphorus, zinc, and selenium .Many studies have suggested that consuming more plant foods such as Swiss chard decreases the risk of obesity, diabetes, heart disease and overall mortality and promotes a healthy complexion, increased energy, and overall lower weight.These minerals are thought to reduce blood pressure by releasing sodium out of the body and helping arteries dilate.A 2013 study published in the British Journal of Clinical Pharmacology, found that foods that are high in dietary nitrates, like Swiss chard, have multiple vascular benefits.These include reducing blood pressure, inhibiting platelet aggregation, and preserving or improving endothelial dysfunction.Swiss chard contains chlorophyll, which may be effective at blocking the cancer-causing heterocyclic amines generated when grilling foods at a high temperature.In one study, beetroot juice, also high in dietary nitrates, improved performance by 2.8 percent over 11 seconds in a 4-kilometer (km) bicycle time trial. .
Strawberry Swiss Chard Smoothie
I make my fourteen-year-old daughter a smoothie every morning before school and try to create a slightly different version each time.When she rises mid-morning she appears to favor a hearty brunch that usually includes peanut butter and banana on a gluten-free bagel.).Aside from liking the taste, I think he appreciates how he can easily take his breakfast on the road when he’s running late.I’m not willing to give up my morning oatmeal, so I usually enjoy a good smoothie as an afternoon snack.Raw foods like smoothies and salads are great options when hot weather hits.The Swiss chard adds just a hint of “green” flavor that combines well with the sweet taste of strawberries and coconut.Print Pin 5 from 1 vote Strawberry Swiss Chard Smoothie Prep Time 5 minutes Total Time 5 minutes Servings 1 Ingredients 1 cup rice milk or choice of plant milk.shredded coconut unsweetened Instructions Place ingredients in a high-speed blender in the order they are listed. .
