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5 a Day Vegetable Smoothies and Shakes

Updated on April 22, 2013

5 a Day Vegetable Smoothies

Getting that infamous 5 a Day into our daily meal routine can generally be more difficult to manage than we think, so alternate, more convenient and interesting ways of obtaining that healthy 5 a day should be sought after.

One way I find extremely quick, convenient, stylish and fun, is to make up my 5 a day by drinking vegetable smoothies/shakes. Fruit smoothies are also great for your 5 a day and can be combined to your vegetable smoothies, but in general I wouldn’t just drink pure fruit smoothies as they are extremely high in sugar and that’s not going to help keep you slim.

I do like fruit though, so a way I use to incorporate a small amount of fruit into my vegetable smoothies is to use 1 glass of fruit juice per shake, then blended with different kinds of vegetables. I’ll also use a couple of actual fruits in my ‘Veg’ smoothies, but I’ll keep the majority vegetables.

We are recommended at least 5 portions or fruit and vegetables a day, but many nutritionists believe we should actually have even more than that amount, according to whether you’re male or female and lead or don’t lead an active lifestyle.

Smoothies contain Antioxidants


Oxidation of molecules within cells can produce very unstable atoms, molecules or ions called ‘free radicals’, which can lead to cell damage.

These free radicals have also been associated with Cancer, Coronary heart disease, Stroke, Neurodegeneration and possibly Aging, so ways to reduce or eliminate these free radicals could be of great significance.

Molecules called Antioxidants have the unique ability of ‘neutralising’ free radicals and therefore may help to protect you from the diseases associated with free radicals.

Many Vitamins, including Vitamins A, The B Vitamins, Vitamin C, Vitamin D, Vitamin E, Vitamin K, Beta- Carotene and so on are powerful antioxidants and are present in great quantities in my smoothies!

Studies have shown that people who consume 5 or more servings of fruits and vegetables a day have lower rates of heart disease. cancer, obesity, stroke, diabetes, high blood pressure, osteoporosis and many other conditions, some mentioned above.


Smoothies contain Fiber!

Other than Antioxidants, vegetable smoothies also contain a good amount of Fiber!

  • Fiber keeps us full longer.
  • Fiber helps reduce bloating.
  • Fiber can have a slimming affect on our stomachs.


5 a Day!

  • 80g of most fruit and vegetables is equivalent to 1 of 5 a day, but a lot of extremely starchy foods such as potatoes are not included as part of your 5 a day. 150mls of pure fruit juice is also equivalent to 1 of 5 a day, but 150ml is not enough for these smoothies so I add 300mls.
  • With my 5 a day shake, each of the 5 ingredients accounts for 1 of your 5 a day, so in total the shake accounts for your recommended 5 a day!


Green 5 a Day Shake

(Apple Juice, Celery, Cucumber, Spinach, Green Pepper)


Ok so the first smoothie recipe I’d like to show you is for a smoothies I call my ‘5 A Day Shake’, which contains a full 5 of your fruit and veg in one smoothie! How handy is that.

The smoothie ingredients you need are as follows:

Method


  1. First Chop the Celery Sticks, Cucumber, and Green Pepper into chunks.
  2. Pour the Apple juice into your smoothie maker or blender, and add in the above chopped ingredients, plus the spinach.
  3. Blend the ingredients until no lumps are present and to make extra refreshing ad about 5 ice cubes to the mixture and blend again.


When ready the mixture will contain a lots of bubbles and will be very frothy which will add to the smoothie affect. Generally you will get a juice forming at the bottom and the froth all at the top, so make sure to serve immediately after blending.

Placed some sliced vegetable to the side of the glass for decoration.



Finished Green 5 a Day Shake

Green 4 a Day Shake

(Apple Juice, Celery, Cucumber, Spinach)



This smoothie recipe is very similar to the one above, it is just missing the green peppers. The reason why I took away the green peppers is because they seem to mask the taste of the celery and you get a lot of froth with the 5 a Day Shake. So this one you can drink for 4 of your 5 a Day recommendation.

If you like, instead of getting rid of the green peppers in this smoothie recipe, you could get rid of some other ingredient and keep the peppers.

The smoothie ingredients you need are as follows:

Method


  1. Method is exactly the same as for the method above.

Use some thinly sliced celery sticks for decoration.


Finished Green 4 a Day Shake

Orange 4 a Day Shake

(Orange Juice, Carrot, Banana, Cucumber)


If you want to get away from green smoothies then you can try this orange style smoothie recipe. This one tastes mainly fruity but does have vegetables in it. It is very refreshing and filling so can be ideal for a meal substitute.

The smoothie ingredients you need are as follows:

Method


  1. Method is exactly the same as before.
  2. If you wish you can certainly use more Carrot in this smoothie recipe! The amount I mentioned is just to ensure you have one portion in the smoothie, and if you do add more carrot you are not adding to your 5 a Day as only one portion of a single vegetable or fruit counts as 1 of your 5 a Day. But, in all more Carrot does add to the colour and tastes better!
  3. Normally I wouldn’t add cucumber into a smoothie like this, but since cucumber doesn’t have much of a flavour and counts for 1 of 5 a Day I decided to throw it in.

For decoration, you can use pieces of sliced carrot on the side of the smoothie glass or place long strips of carrot in the smoothie.


Finished Orange 4 a Day

Orange 3 a Day Shake

(Orange Juice, Carrot, Red and/or Yellow Peppers, Ginger)



If you’re in the mood for something zesty, lively and something to give you energy and wake you up, then try this smoothie recipe! The added ginger unfortunately doesn’t count towards your five a Day but it adds so much zest and has other health benefits. Ginger is also one of the top 5 antioxidant foods!

Ginger has been used for centuries in Chinese medicines and for other medicinal purposes throughout many parts of the world.

Medical uses for ginger include:

  • use as a digestive aid.
  • To help relieve indigestion, gas pains, diarrhea and stomach cramping.
  • To help relive motion sickness and morning sickness.
  • To reduce inflammation associated with arthritis, rheumatism and muscle spasms.
  • To stimulate circulation of the blood.
  • To remove toxins from the body, cleanse the bowels and kidneys.
  • To nourish the skin.


It has also been said that Ginger has aphrodisiac qualities!

The smoothie ingredients you need are as follows:

Method


  1. Chop carrots up into small chunks, normally I use twice the amount of carrots in this smoothie to add colour and taste.
  2. Use Red and/or Yellow peppers, Red peppers will add more colour to your smoothie, cut into chunks.
  3. Use about 3cm of ginger for this smoothie recipe, I know it sounds like a lot, but I find that some of this doesn’t blend in the smoothie maker or blender so I use more.
  4. Add the chopped ingredients into the 300mls of Orange juice, plus add some Ice cubes.
  5. When finished blending, try to sieve the smoothie somehow if using a blender, and if using a smoothie maker just let pout through the tap. Some pieces of ginger seem to remain which will not be that nice in your smoothie!


Orange 3 a Day Shake


Thank you for checking out my page and reading my smoothie recipes! I do hope you'll give them a try, whether you're looking to improve you daily consumption of fruit and veg, want to detoxify, or just enjoy the taste of smoothies!

Comments

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    • Kristen Howe profile image

      Kristen Howe 2 years ago from Northeast Ohio

      Ooo, I love these recipes for smoothies. I'm not a celery fan, but I'll give it a try, when I get my blender hopefully for X-mas. I'm going to bookmark this recipe for future use.

    • peachpurple profile image

      peachy 2 years ago from Home Sweet Home

      I love carrot jiuce than vege juice

    • Iontach profile image
      Author

      Iontach 4 years ago

      Hi Ryan, thanks for your comment.

      80g of a non-starchy vegetable or fruit counts as 1 of your 5 a day. You can't just have the same fruit/veg in your shake as it will still be counted as only 1 of your 5 a day. I'd suggest you incorporate 4 different non-starchy vegetables into 150 mls of pure fruit juice. This will cover your full 5 a day intake - 150 mls of pure fruit juice counts as one of your 5 a day.

      If you drink this you'll definitely be healthier, but make sure not to add too much sugar in the form of fruit into your smoothie as too much fructose is not good at all!

      All the best

    • profile image

      ryan tozer 4 years ago

      Can I just blend 5 vegetables and 5 fruits into one glass and drink it every morning? then im taking in everything i need to be super healthy? or does it not work like this? ... I hope it does, life would be so much easier

    • Iontach profile image
      Author

      Iontach 4 years ago

      Awww cheers Vibesites! Let me know how they turn out for you.

    • vibesites profile image

      vibesites 4 years ago from United States

      I love this hub! This is a healthy way to beat the heat -- I'm definitely gonna do your recipe! Thanks for sharing. Up and useful, awesome.

    • midnightbliss profile image

      Haydee Anderson 5 years ago from Hermosa Beach

      I tried the "Green 5" recipe and it's delicious. Thanks for sharing!

    • Dina Boyce profile image

      Dina Boyce 5 years ago

      love this hub....I needed some good recipes for organic smoothies and this was easy to follow and great pics! Voted UP UP and away! thanks!

    • profile image

      gurly anj 6 years ago

      wow

      ...cherss

      .great recipes.!!!gonna try it!

    • Iontach profile image
      Author

      Iontach 6 years ago

      No probs Greatlove:) Thanks for your comment

    • greatlove profile image

      greatlove 6 years ago from Beaufort, NC

      I love to have smoothies everyday....thanks for sharing some more recipes;=)

    • Iontach profile image
      Author

      Iontach 6 years ago

      Awww thanks Midnightbliss! Ye I was sticking with the shakes for ages and felt great. They're good for detox :)

    • midnightbliss profile image

      Haydee Anderson 6 years ago from Hermosa Beach

      i'm loving your recipes and this is a great way of adding more fruits and vegetables on our daily diet.

    • vellos profile image

      vellos 6 years ago

      Making me thirsty! lol

    • Iontach profile image
      Author

      Iontach 6 years ago

      Hi Dr. Wendy! Thanks for your comment.

      Well I use fruit juice as it is just basically an ideal liquid to blend my vegetables into. If I used a whole fruit the smoothie would be like a pure and would be impossible to drink. I know it would be great if you could use the whole fruit as it would have a nice amount of fiber and nutrients, but I just don't think it would work well :(

      Cheers!

      Iontach

    • Dr. Wendy profile image

      Dr. Wendy 6 years ago from Kentucky

      Really good hub and great recipes. I am curious though; why do you use fruit juice instead of the whole fruit?

    • Iontach profile image
      Author

      Iontach 6 years ago

      Thanks once again for your generous comment DJ Lyons! I'm sure your pics and recipes will be a lot better than mine considering you have cookbooks! lol. I would lurve a strawberry one right now.

      Cheers,

      Iontach

    • Ask_DJ_Lyons profile image

      Ask_DJ_Lyons 6 years ago from Mosheim, Tennessee

      This is a great hub! I purchased a juicer a few weeks ago and lots of cookbooks for juicing. I plan to include hubs about it once I get into the practice of juicing. Your hub is quite inspiring; plus, your pictures are great! Thanks!

    • Iontach profile image
      Author

      Iontach 6 years ago

      Hay Oliversmum!

      Well you are aware now! lol, ginger is great.

      I hope you do try them and thank you so much for voting me up Oliversmun, very kind!

      Cheers!

      Dave

    • oliversmum profile image

      oliversmum 6 years ago from australia

      lontach. Hi. What a wonderful hub with such great information.

      I was not aware of the medicinal advantages of ginger.

      All the recipes sound great,we will be trying them for sure.

      Thank you for sharing with us. Voted up and useful. :) :)

    • Iontach profile image
      Author

      Iontach 6 years ago

      Thanks Cheapsk8chick! Much appreciated :)

      Sure chose whatever combinations you wish once they will taste and look good together :P

      I say they'd be pretty useful if you have kids who don't want to eat veg.

      Cheers!

      Dave

    • cheapsk8chick profile image

      cheapsk8chick 6 years ago

      Great hub! Vote up & useful! I will certainly be trying these. I never thought of putting these combinations together, but they sound delicious and very healthy. Thanks so much for sharing!

    • Iontach profile image
      Author

      Iontach 6 years ago

      Awww Cheers Right On Time! Ye I wanted to find a new way to get the vitamins and minerals so I had an excuse to put less veg on my dinner plate. haha. The customised menus took ages...p.s. I think you're officially my biggest commenter, thanks! lol

    • Right On Time profile image

      Right On Time 6 years ago from Australia

      I'm liking this, a really versatile way to get the daily nutrients...now I've just gotta buy the machine! And also love the pics and customised menus :)

    • Iontach profile image
      Author

      Iontach 6 years ago

      Thanks Fareehaarif! What a lovely compliment :)

    • Fareehaarif profile image

      Fareehaarif 6 years ago

      I impressed and like your writing style,,,useful../

    • Iontach profile image
      Author

      Iontach 6 years ago

      Awww cheers! :)

    • profile image

      mobile themes 6 years ago

      very interesting and delicious Vegetable Smoothies...