Nutritious, Delicious Veggie Smoothie

nutritious, delicious veggie smoothie

By Matt Sedlacek of

March is National Nutrition Month, and what better way to celebrate than with a smoothie that is packed with nutrients? Each year in March dieticians host special events to help communicate the importance of proper nutrition. So here’s our challenge to you: Try substituting your regular old meal with a nutritious and delicious green smoothie. This recipe has more than enough nutrition to carry you through the day.

Spinach and kale are super greens, aka “nature’s multivitamins.” Greens should be included in your smoothies regularly to ensure a good dose of iron, vitamin A, vitamin K, potassium, calcium, magnesium, manganese, vitamin B6, and fiber. Celery is known for its phytonutrients—antioxidants that keep the blood vessels and digestive system healthy. Cucumbers contain chemical compounds called lignans. These help prevent uterine, breast and prostate cancers. Carrots, known for their high vitamin A content, also are good sources of biotin, which keeps hair growing and healthy. Tomatoes are high in vitamin C and also contain lycopene, an antioxidant that may support bone health. Finally, walnuts provide healthy fats for cardiovascular health. Just think how one of these smoothies daily could boost your longevity!

veggie smoothie

Nutritious, Delicious Veggie Smoothie


1 cup baby spinach leaves
1 cup baby kale leaves
1 large stalk celery
½ cucumber
½ carrot
½ Roma tomato
1 tbsp walnuts
½ cup cold water


  1. Rinse and chop the celery into 2 or 3 large chunks, place in blender.
  2. Peel the cucumber and carrot, chop into large chunks, and place in your Blendtec.
  3. Add the rest of the ingredients to your Blendtec.
  4. Press the smoothie button and wait for it to stop. If your Blendtec doesn’t have a smoothie button, blend on Medium Low (speed 3 or 4) for 10 seconds, then Medium High (speed 6 or 7) for 30 seconds.
  5. Enjoy!

This recipe yields approximately one 12oz serving. Each serving contains 110 calories, 5 grams of healthy fats, 15 grams of carbohydrates, 5 grams of protein, and 4 grams of dietary fiber.  

About the Author

veggie smoothieMatt is the founder of, one of the most popular web sites about learning how to make a smoothie, with over 2 million readers to date. teaches the most time and cost efficient ways to make smoothies and boasts a unique nutrition focused methodology in their best smoothie blender ratings criteria.


  • Kelli Farley

    Hi Elba,
    We are not healthcare professionals, but we do know there are foods that are good for your health, and many of them make great additions to smoothies. Check out our post on Health Benefits of Smoothies; you might find something you are looking for.

  • Elba Ramos Cruz

    What smotie could I drink everyday to combat cholesterol high blood pressure and pain in my knees?
    Thank you so much

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