Sweet Kiwi Green Smoothie

July 18, 2012

This vegan sweet kiwi green smoothie is sweet and delicious, and loaded with nutrients and fiber for bowel regularity.

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This sweet kiwi green smoothie is really delicious and loaded with nutrients.

I love kiwi fruit. Growing up in Australia, we had an abundance of it. My mum was always cutting one in half and handing my sister and I a spoon, and we’d scoop out the creamy (but slightly fuzzy) flesh for a quick healthy snack.

Originally from China, these fuzzy little balls of wonder were called “gooseberries”, then later “sunny peaches” after they were brought to New Zealand by Chinese missionaries in the early 20th century. They were then discovered by a savvy American, who renamed the Chinese Gooseberry Kiwifruit, in honor of the kiwi, a native bird of New Zealand, whose fuzzy brown coat resembled the skin of this exotic fruit. New Zealand, Italy, France, Chile, Japan and the United States are some of the leading commercial producers of kiwifruit. Today, there are over 400 varieties of this fuzzy little fruit, which grows off vines on a trellis, kind of like grapes.

Kiwis are loaded with nutrients. They’re rich in vitamins, minerals, and antioxidants. With loads of Vitamin C (more than oranges) they help heal wounds, increase iron absorption, and boost the immune system. They also contain magnesium for energy; as much potassium as bananas; a decent amount of beta-carotene; and a lot of fiber! Kiwis also contain folic acid, which helps to produce red blood cells. Kiwis contain phytonutrients to combat oxidative damage to our cells and help keep our hair, skin, teeth, and nails healthy.

This simple green smoothie lets these fabulous kiwis have their moment! This smoothie is all about celebrating the delicious tropical flavor of kiwi! I’ve added in some coconut water and mango to heighten the sweetness, but kept things simple and let the kiwi sing.

Find more delicious smoothie recipes in The Blender Girl Smoothies book.

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Sweet Kiwi Green Smoothie

This vegan sweet kiwi green smoothie is sweet and delicious, and loaded with nutrients and fiber for bowel regularity.

Prep Time 15 minutes
Total Time 15 minutes
Servings 2 16-ounce glasses
Calories 320 kcal
Author Tess Masters

Ingredients

  • 1 cup (240ml) raw coconut water (or filtered water)
  • 2 cups (88g) firmly packed baby spinach
  • 4 medium-sized ripe kiwis, quartered
  • 1/2 medium avocado, peeled and pitted
  • Pinch of finely grated lime zest
  • 1 medium lime, peeled
  • 2 medium dates, pitted and chopped
  • 1 cup (160g) frozen mango
  • 1 cup (125g) ice cubes

optional boosters

Instructions

  1. Throw everything into your blender (including any boosters) and blast on high for 30 to 60 seconds until smooth and creamy. 

Recipe Notes

Find more delicious smoothie recipes in The Blender Girl Smoothies book.

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Comments

Comments 3

  1. Im sorry if you have already covered this but I notice you use romaine in most of your green smoothies. I typically use spinach and kale. Does romaine pack a bigger nutritional punch than spinach? Thanks! This looks fantastic!

    Reply

    1. Hey Renae,
      Romaine lettuce in a lot of my green smoothies for “newbies”. It does contain a lot of nutrients. Romaine or Cos Lettuce is high in water content, low in calories, and an excellent source of vitamin A, vitamin K, vitamin C and folate. It contains vital minerals and phytonutrients that protect against oxidation. It is also a very good source of dietary fibre. One of the greatest things about romaine lettuce if you live in the U.S, is that most of the domestic supply comes from California, and is available all year round. That is another reason I use it a lot
      But it can’t compare with kale and spinach.
      They are LOADED with nutrients, and I use them in a lot in smoothies on this website and my weekly life too.
      The only thing I will say about spinach is that you do not want to be consuming vast amounts every day because of the oxalic acid.
      It is very important to rotate your greens every day, in order to get a balanced nutritional profile in your diet.
      Typically, kale, spinach, romaine lettuce, radish greens, carrot greens, beet greens, dandelion greens, parsley, cilantro, bok choy are in my weekly rotation. But I do use many other greens too. It depends what is organic and in season. I hope this helps.

      Reply

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