Healthy Broccoli & Spinach Smoothie with Apple

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Broccoli is one of the best foods that mother nature makes. So it belongs in a smoothie on principal alone. And even though many people claim to hate the taste of broccoli (thanks, President Bush) it is very easily hidden in a smoothie. And if you can’t taste it, you still get the healthy benefits from it. Just how good for you is broccoliLet me provide 7 great health benefits from broccoli.

1. Broccoli Can Prevent Cancer

This handy vegetable has glucoraphanin which changes to a cancer-fighting compound, sulforaphane. Broccoli also has indole-3-carbinol and strong anti-carcingoen which combats many cancer such as prostate, cervical and breast cancer. Trust me, eat it.

2. Broccoli can Reduce Cholesterol

It has a lot of soluble fiber which leeches cholesterol from the the body.

3. Broccoli Reduces Inflammation & Allergic Reactions

Broccoli is a particularly rich source of kaempferol and isothiocyanates, both anti-inflammatory phyto nutrients. Broccoli has significant amounts of omega 3 fatty acids, which are well know as an anti-inflammatory.

4. Broccoli is a Powerful Antioxidant

Broccoli has the most vitamin C of all the cruciferous veggies, plus it contains flavonoids to help recycle vitamin C effectively.

5. Broccoli Helps Make Strong Bones for Bone Health

Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis.

6. Broccoli is Good for Heart Health

Sulforaphane (see number 1) has anti-inflammatory properties and may be helpful in preventing and reversing damage to the linings of blood vessels due to inflammation from blood sugar problems.

9. Broccoli Alkalizes Your Body

As with most vegetables, broccoli will keep the acid levels in your body low and that is a great thing.

Oh, right, here is the recipe. Almost forgot. Yay, Broccoli!

Healthy Broccoli Smoothie

Ingredients

  • 1  Carrot (chopped)
  • 4  Florets of Broccoli
  • 2  Handfuls of Spinach
  • 1  Apple (chopped)
  • 2  Oranges (peeled and quartered)
  • Water to dilute as needed

You can change the fruit and vegetables to your requirements but this is one way of ensuring you get the portions of fruit and vegetables your body requires. Plus your kids won’t notice. Sneaky, right?

Nutrition Facts:

  • Calories: 330
  • Fat: 1.0g
  • Carbs: 81.1g
  • Fiber: 17.9g
  • Sugars: 57.8g
  • Protein: 7.4g
  • Vitamin A: 290%
  • Vitamin C: 491%
  • Calcium: 25%
  • Iron: 12%

Nutrition Grade: A

Nutritional Analysis

  • Very low in saturated fat
  • No cholesterol
  • Low in sodium
  • Very high in dietary fiber
  • High in potassium
  • High in riboflavin
  • Very high in vitamin A
  • Very high in vitamin C


  • melvin james

    I always thought that fruits and vegetables were not to be used together.I love the sound of your recipe,and I hope that my thinking is wrong.

    Thanks,melvin james

  • jill

    fruit can for sure be mixed with veggies,
    the fruit adds great flavor. If you add dark green leafy veggies, the fruit will mask the bitterness (like chard, spinach, etc) I add some blueberries because it looks better and blueberries are a ‘wonder’ food.

  • erica

    Do you pre-cook these veggies?

    • http://www.smoothieweb.com Blender Man

      nope, raw is best.

  • healthnut12

    Would blueberries, spinach, and broccoli, be good together?

    • http://www.smoothieweb.com Blender Man

      If you think they would, then maybe they would be. I’m always surprised at how distinct certain flavors will blend.
      Let us know how it turns out.

  • Rashmi

    Thanks a lot for your recipes! My son wouldnt touch veggies and fruits…but now your recipes have ensured that he gets his daily portion of fruits and veggies into his system!!

    Thanks again! :)

  • whisper04

    can you please send me some recipes that i can use raw veggies and or mix with fruit.

    If that will make it taste better. if the taste isnt good. NO one will drink it. So for me taste is important.
    i’m kind of new to juiceing but so far I Love it.

    thank you

  • Kate

    Yeah, raw is better if you want to break your blender. Veggie fibers are tough. Unless you have a really awesome blender, I recommend steaming at least the broccoli first. Do it a few hours ahead so it’s cold by the time it goes in the blender.

  • SandraStar

    VttaMix is the blender you want… I have one and I love.
    They are worth the money..Costo sells them.

    I put lots vegs furit in my husbands smoothies.
    Things he needs but would never eat..
    I add protein (Muscle Milk) to her smoothies…

  • SandraStar

    I’m looking for a recipe for a blueberry broccoli smoothie
    Help if you can….

    • http://www.smoothieweb.com Blender Man

      Hi Sandra. I found only one and you have probably seen it too since it was the only broccoli blueberry smoothie recipe on the web. It was on the liverstrong.com site and I posted it here with some thoughts of mine. http://www.smoothieweb.com/broccoli-blueberry-smoothie/

  • Amino Seeker

    is it okay to add whey protein to the smoothie?

    • http://www.smoothieweb.com Blender Man

      Adding whey protein is a delicious and easy “whey” to add protein to your smoothie. Whey it up!

  • Dhanya

    Hello,

    I make a smoothie of broccoli,spinach,apple,carrots,beet and hand ful of any berries with orgnanic skim milk.

    is this health and good one?

  • Anonymous

    CNN is not reliable, must be another reason to make people eat broccoli

  • kathlene

    great im looking forward to get some new exciting but healthy recipes from you. i am looking for the 7 ingredients that my grandma used to feed us. but i forgot to ask those 7 and its dark green in color. all veggies,i hope you can send me another. its truly healthy even 4-6 days my cheeks already bloomed.
    tnk you

  • Linda Leary

    I am gonna try this for dinner tonite with my kidos.