Did you know arugula is an excellent ingredient for smoothies? While green vegetables like kale and spinach are popular in smoothies, arugula often remains sidelined. We’re here to tell you that arugula is rich in vitamins and C and loaded with potassium for heart and immune health. Why not drop some into your next smoothie alongside your favorite fruits?
If you’re skeptical, we understand, but let us convince you. We’ll show you how to make a delicious smoothie with arugula, and we promise you’ll love it. We’ll also give you some variations and tips.
Let’s get started.
-1 cup baby arugula
-½ cup frozen mango
-½ cup frozen pineapple
-½ frozen banana
-1 cup almond milk
1. Begin by adding arugula, mango, pineapple, banana, and almond milk into a blender.
2. Blend until all the ingredients are thoroughly combined, and the consistency is smooth.
3. Serve the smoothie in a chilled glass and enjoy!
4. Add any toppings you’d like, such as sliced strawberries, granola, or dried coconut.
Arugula Smoothie Variations
One of the easiest ways to add flavor to the arugula smoothie is to incorporate different fruits. While the recipe usually calls for pineapple, mango, and banana, some other fruits, such as blueberries, strawberries, or raspberries, are excellent alternatives to create a unique flavor.
Alternatively, frozen fruit adds a more intense, frosty texture and consistency to the smoothie.
For a nutritious boost, opt to add a few slices of avocado. This creamy, soft fruit gives the smoothie extra depth and body. Not to mention, avocados are full of essential vitamins and minerals that you can benefit from, so imbibing this delicious fruit is always a good idea!
Add a few ice cubes to the blender for a thicker consistency. Not only will ice make it thicker, but it will also bring out subtle flavor notes from each fruit while making it colder.
Delicious Tips To Consider
Pick the correct milk. Opt for unsweetened coconut, almond, or soy milk if you’re trying to make a low-fat or dairy-free smoothie. These are all excellent options that pair well with fresh fruits and other smoothie ingredients like protein powders.
Always stick to the freshest ingredients. The fresher the produce, the better your smoothie will taste. You can find arugula at most large markets or health food stores. Be sure to look for the brightest green leaves and avoid bruised or wilted ones. The same goes for your fruit choices. Always opt for ripe and sweet options for the best flavor.
Get creative with your leafy greens and add other greens, such as spinach, kale, or collard greens, to your arugula smoothie. Not only do leafy greens add additional vitamins and minerals, but they also increase the thickness of your smoothie and add a more earthy flavor.
Make it sweet. Adding a tablespoon of honey or agave nectar makes your smoothie sweeter. Adding 2-3 pitted dates or a natural sweetener like monk fruit extract or stevia enhances the sweetness without adding too many calories.
Boost nutrition in your smoothie. Add a scoop of your favorite plant-based protein powder. Protein powder helps curb your appetite, adds a creamier texture, and provides more nutrition to your smoothie. Throw in a handful of nuts or seeds to add healthy fats, B vitamins, and iron whenever you can. These additions and almond or soy milk make this smoothie a vegan meal replacement shake.
Have some smoothie leftovers? Freeze them in an ice cube tray for a snack. Make larger batches of smoothies and pour them into popsicle molds for the same effect.
Have fun with it. Making smoothies is about experimenting and having fun. Try adding different herbs, spices, and fresh fruits to spice it up. One of our favorites is coriander (cilantro) which pairs well with pineapple.
Benefits of Arugula
Rich in Antioxidants
Arugula contains antioxidants, including polyphenols, carotenoids, and flavonoids. They help protect the body from harmful free radicals that damage cells and lead to chronic illness.
High in Vitamins A, C, and K
Arugula is an excellent source of essential vitamins. It contains vitamin A, vital for vision and growth, and helps repair bodily tissues and produce hormones. Vitamin C helps boost the immune system, and vitamin K is essential for bone health.
Low in Calories
Another benefit of arugula is it contains few calories. For this reason, it is an excellent choice for weight loss, as it can help you feel full without packing on excess weight.
Loaded with Minerals
Arugula contains loads of minerals, including calcium, magnesium, and potassium. Calcium helps to strengthen bones and muscles, while magnesium regulates blood pressure and supports energy production. Potassium keeps nerves and muscles functioning correctly.
Contains Dietary Fiber
Arugula is an excellent source of dietary fiber which promotes better digestion and reduces cholesterol levels. Dietary fibers bind to cholesterol, flushing them from the body.
May Aid Digestion and Help Reduce Cholesterol Levels
Arugula has a digestive enzyme known as myrosinase that helps break down fat molecules in the intestine. This enzyme reduces cholesterol absorption, preventing it from becoming trapped in the bloodstream.
Arugula smoothies are the perfect blend of healthy, tasty, and fun. This leafy green vegetable is one of the best sources of antioxidants, vitamins, minerals, and dietary fiber, with a low caloric count for weight loss.
If you’re looking for a nutrient boost, frozen fruits, avocados, and ice cubes are great ways to add new flavors and textures. Add your favorite plant-based protein powder and nuts or seeds for healthy fats, B vitamins, and iron to finish your customized smoothie.
Ready to get creative and craft your sensational arugula smoothie? The possibilities are limitless!
Anna is a 33-year-old registered dietitian based in Orlando. She received her Bachelor’s degree in Nutrition from the University of Pennsylvania. In her free time, Anna enjoys staying active through Crossfit and indulging her sweet tooth by baking. She is dedicated to helping her clients achieve their health and wellness goals through evidence-based nutrition advice and has spent the past 4 years writing for online publications on nutrition and fitness.