Smoothies are not just meant to satisfy a sweet-tooth. In fact, savory smoothies can be just as delicious, nutritious and give you a great way to take care of your daily vegetable needs.
- tomato juice (canned)
- apple juice
- Tabasco sauce
- ice cubes
Tomatoes are a great source of lycopene. Lycopene is an anti-oxidant that appears to lower the risk of certain kinds of cancers, including prostate cancer. Use fresh tomatoes when you can. If you have to go the canned route, remember that canned foods are notoriously high in salt. Choose low-sodium or sodium-free canned tomatoes and tomato juice.
Also use 100% apple juice since juices notoriously contain added sugars. Processed juice can have more calories than even a can of soda…so be a label reader.
Carrots contain Vitamin A, which plays a role in eye health. It’s also important for maintaining healthy skin and hair, and a strong immune system. Carrots get their orange color from the phytonutrient group called carotenoids. Vegetables of other colors contain their own unique nutrient. That’s why it’s important to eat a rainbow of colors…to get the benefits of a range of different phytonutrients. And when I say “eat a lot of colors,” I don’t mean candy.
Celery has a lot of fiber so it adds bulk to your smoothie and to your digestive system, slowing digestion down and filling you up.
Our palates enjoy a variety of tastes. So to satisfy them, adding a bit of Tabasco to the mix adds a zesty accent to this drink that pleases the palate.
Think out of the box when it comes to creating your own healthy smoothie recipes. Play around in the kitchen: vegetables and fruits can complement each other’s flavors in recipes, and work together to enhance your nutrition.
Other healthy options for a veggie smoothie include broccoli and apples. But when using apples, go organic—that means less pesticides in the skin—and make sure to leave the skin on! Apples are a great source of fiber and Vitamin C, and since it’s a grab and go fruit, I call it my fast food! Broccoli is a powerhouse cruciferous vegetable with Vitamins A, C and E and iron and calcium—I call it a mega-dose of nutrition.
Recipe for Tomato Savory Smoothie
- 2 cups (chopped) tomatoes
- 1/2 cup tomato juice
- 1/4 cup apple juice
- 1/2 cup carrots
- 1/4 cup (chopped) celery
- Tabasco or hot sauce to taste
- 2 cups ice
Recipe for Go Green Powerhouse Smoothie
- 1 carrot (chopped)
- 4 florets of broccoli
- 2 handfuls of spinach
- 1 apple (chopped)
- 2 oranges (peeled and quartered)
- Calcium-fortified orange juice to dilute
Carter P, Gray LJ, Troughton J, Khunti K, Davies MJ. Fruit and vegetable intake and incidence of type 2 diabetes mellitus: systematic review and meta-analysis. BMJ 2010;341:c4229.
Dangour AD, Lock K, Hayter A, Aikenhead A, Allen E, Uauy R. Nutrition-related health effects of organic foods: a systematic review. Am J Clin Nutr 2010;92(1):203-10. Epub 2010 May 12.
Hsieh TC, Wu JM. Resveratrol: Biological and pharmaceutical properties as anticancer molecule. Biofactors 2010;36(5):360-9.
Kendall CW, Josse AR, Esfahani A, Jenkins DJ. Nuts, metabolic syndrome and diabetes. Br J Nutr 2010;104(4):465-73. Epub 2010 May 5.
Key TJ. Fruit and vegetables and cancer risk. Br J Cancer 2011;104(1)::6-11. Epub 2010 Nov 30.
Ledoux TA, Hingle MD, Baranowski T. Relationship of fruit and vegetable intake with adiposity: a systematic review. Obes Rev 2011;12(5):e143-50.
HealthiNation offers health information for educational purposes only; this information is not meant as medical advice. Always consult your doctor about your specific health condition.
Reviewed by: Dr. Preeti Parikh and Dr. Holly Atkinson
Last Review Date: 03/19/2011
Host Reviewer: Amy Hendel
Author: Brendan Anderer