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Introduction
The concept of 'eating the rainbow' has gained popularity in recent years as nutritionists emphasize the importance of consuming a variety of colorful fruits and vegetables. This Rainbow Veggie Blast Smoothie embodies that principle perfectly, turning a spectrum of produce into a drinkable meal. The idea originated in health-conscious California cafes in the early 2010s, where inventive chefs sought to create visually appealing drinks that could rival the indulgent, less healthy smoothies dominating the market. What started as a niche offering quickly gained traction on social media platforms like Instagram, where its vibrant colors made it a photogenic star. Today, rainbow smoothies have become a symbol of clean eating and a convenient way for busy individuals to pack multiple servings of vegetables and fruits into their daily routine.
Ingredients
• 2 cups fresh baby spinach, washed and dried
• 1 medium ripe banana, peeled and sliced
• 1 cup frozen mixed berries (strawberries, blueberries, raspberries)
• 1/2 medium ripe avocado, peeled and pitted
• 1 medium carrot, peeled and roughly chopped
• 1 tablespoon chia seeds
• 1 tablespoon honey or maple syrup (optional, for added sweetness)
• 1 cup unsweetened almond milk or coconut water
• 1/2 cup plain Greek yogurt (optional, for added protein and creaminess)
• 1 cup ice cubes
Step 1:
Wash and prepare all fresh ingredients. Peel and chop the carrot, peel and slice the banana, and peel and pit the avocado.
Step 2:
Add spinach, banana, mixed berries, avocado, carrot, chia seeds, honey (if using), almond milk or coconut water, Greek yogurt (if using), and ice cubes to the blender.
Step 3:
Blend on high speed for 1-2 minutes until smooth and creamy. Stop and scrape down the sides of the blender if necessary.
Step 4:
Taste and adjust sweetness if needed by adding more honey or maple syrup.
Step 5:
Pour into glasses and serve immediately.
Q: Can I make this smoothie ahead of time?
A: While best consumed immediately, you can store it in an airtight container in the refrigerator for up to 24 hours. Shake well before drinking.
Q: How can I make this smoothie higher in protein?
A: Add a scoop of your favorite protein powder or increase the amount of Greek yogurt.
Q: Can I use frozen vegetables in this smoothie?
A: Yes, frozen spinach can be used instead of fresh. You may need to adjust the amount of liquid for proper blending.
• For a sweeter smoothie, use a very ripe banana or add more honey/maple syrup to taste.
• You can substitute kale for spinach, but the flavor may be slightly more bitter.
• For a dairy-free version, omit the Greek yogurt and use coconut water instead of almond milk.
• Frozen fruits can be used instead of fresh to create a thicker, colder smoothie.
• This recipe contains nuts (almond milk) and optional dairy (Greek yogurt). Use appropriate substitutions for allergies.
• For added nutrition, consider adding a scoop of your favorite protein powder or a handful of rolled oats.
Pour the smoothie into tall glasses and serve immediately. Garnish with a few berries or a sprinkle of chia seeds if desired.
Best consumed immediately. If necessary, store in an airtight container in the refrigerator for up to 24 hours. Shake or stir well before drinking.
Prepare all ingredients before starting to blend for a quick and efficient process.
- Use frozen bananas for a creamier, colder smoothie.
- Add leafy greens first for better blending.
- Adjust the consistency by adding more liquid if too thick, or more ice if too thin.
For a tropical twist, replace mixed berries with mango and pineapple. For a green smoothie, omit berries and add more spinach or kale.
Serve with a slice of whole grain toast spread with almond butter for a complete breakfast.
Year-round, but especially refreshing in spring and summer.
Contains nuts (almond milk). Optional ingredients include dairy (Greek yogurt). May contain traces of other allergens depending on the specific brands of ingredients used.
