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Green Machine Smoothie with Spinach, Grapes & Apple

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Thank you to Carolyn from Cookin’ for my Captain for graciously allowing us to post this green smoothie recipe. She provides much more than just smoothies, so take a minute and visit her site.

Green smoothies are getting a lot of good press, and rightly so. They are healthy, low in calories and contain so many great health benefits it could fill up a smoothie blog. ;-)

Of course, the spinach in this smoothie is providing the biggest green punch and therefore deserves a little more exposition on why it so good for you. Here are  5 Great reasons to include spinach in your diet and your smoothie.

  1. Loaded with Flavonoids – Flavonoids protect the body from free radicals and act as an anti-cancer substance.
  2. Nutrient-Dense Food – Spinach is low in calories, but packed with vitamins, mineral and phytonutrients.
  3. Anti-Inflammatory Properties – Conditions such as arthritis, osteoporosis, asthma and migraine headaches may be helped because of the nutrients found in this dark green leafy vegetable.
  4. Gastrointestinal health – The beta-carotene and vitamin C in Spinach protect your colon from the effects of  those bad free radicals.
  5. Keeps Your Brain Young - Studies have show that leafy greens, such as Spinach may slow the decline in brain function.

Enough knowledge, let’s get to the recipe! Want to try other spinach smoothie recipes?



  • 3 cups frozen green grapes (stems removed)
  • 1 cup baby spinach (packed well)
  • 1 granny smith apple (peeled, cored and chopped)
  • 12 ounces apple juice

In a blender, combine all ingredients and process until smooth. Serves 4. Source for recipe.

Nutrition Facts

  • Calories: 112
  • Fat: .4g
  • Carbs: 28.3g
  • Fiber: 2.0g
  • Sugars: 25.2g
  • Protein: 0.7g
  • Vitamin A: 16%
  • Vitamin C: 71%
  • Calcium: 3%
  • Iron: 4%

Nutritional Analysis

  • Very low in saturated fat
  • No cholesterol
  • Very low in sodium
  • Very high in manganese
  • High in vitamin A
  • Very high in vitamin C

Nutrition Grade: A