Woke with a sinus cold and knew that eating something that packed a nutritional punch would be better than a sugar filled breakfast treat so I mentally scanned the items in my fridge. The kale had been used earlier in the week, but there was still arugula and spinach. Though timid about using the bitter green in a smoothie, looking up the health benefits of arugula solidified my plan to eat an arugula smoothie to combat this cold.
In the past, I’ve made a parsley and kale smoothie with great results so I found this Arugula Green Smoothie recipe and modified it with the ingredients on hand. If you like arugula, this smoothie will taste good. I didn’t find it to be bitter but certainly had the arugula flavor throughout. Upon reading the reviews of the above mentioned recipe, which included avocado (a healthy fat), I decided to add some walnuts. Walnuts have little flavor in my opinion, but help absorption of the fat soluble vitamins A and K found in arugula and fat soluble vitamins A, C, E and K found in spinach.
Arugula-Spinach Smoothie Recipe
Makes about 2 cups (16 oz)
1 cup unsweetened coconut milk (I used so delicious)
1/4 or less cup walnuts (optional)
1 serving of your favorite green superfood or protein powder* (I used vanilla whey protein powder) or sweetener of your choice
1/2 cup arugula (packed)
1/2 cup spinach (packed)
1 fresh or frozen medium banana
1/2 to 1 cup fresh or frozen strawberries
1/2 cup fresh or frozen blueberries
Through the months of smoothie making with my conventional blender, I’ve found the best way to blend a smoothie is to put the liquid and protein powder (and nuts or flaxseed) in first, blend. Then place the leafy items in and punch down until it blends smooth. Finally, add the frozen ingredients, which make it creamy and thicker, into the blender and blend until desired consistency is reached. Add milk or water/ice as needed.
Trick to freezing bananas
When my bananas get past the point that I would eat them raw, I simply peel and place in a plastic zip freezer bag then put them in the freezer. They are great to add to smoothies because they will cool down the smoothie and typically there is no need to add ice.
*The protein powder is added for flavor and also because coconut milk has zero protein but could easily be left out due to the addition of walnuts.
If you are looking for a smoothie that will make you think of thanksgiving dinner, try this sweet potato smoothie!