When my doctor first recommended the DASH diet, I had a vision of endless plates of steamed, unseasoned vegetables. I thought managing my health meant my days of enjoying delicious food were over. Boy, was I wrong! It turns out, this journey has been one of the most flavorful adventures of my life. It pushed me to discover how powerful whole foods can be, leading me to create this incredible DASH diet smoothie recipe. It’s luxuriously creamy, bursting with sweet berry flavor, and it keeps me full and energized all morning long. It’s a glass of pure joy and proof that healthy eating can feel like a total treat.
Why This is the Perfect DASH Diet Recipe
I find myself coming back to this smoothie again and again, and I know you’ll love it too. It just makes healthy eating easy.
- Ready in a Flash: You only need 7 minutes from start to finish. It’s the perfect solution for those busy weekday mornings.
- Packed with Key Nutrients: This smoothie is loaded with potassium, calcium, and magnesium from ingredients like avocado, kale, and bananas—all superstars of the DASH diet.
- Naturally Sweet, No Added Sugar: We’re letting the fruit do all the work here! It’s deliciously sweet without a single grain of added sugar.
- Incredibly Satisfying: Thanks to the fiber and healthy fats, this smoothie isn’t just a drink; it’s a meal that will keep you feeling full and prevent those mid-morning snack attacks.
The Building Blocks of Flavor
The magic of this recipe is in how a few simple, wholesome ingredients come together to create something spectacular. These are some of my favorite recipes for high blood pressure because they focus on building flavor naturally.
Creamy Avocado
Avocado is the secret to the unbelievably silky, creamy texture of this smoothie. But it’s not just about texture! It’s a fantastic source of heart-healthy monounsaturated fats and potassium, which is crucial for balancing sodium levels. It adds a richness that makes this smoothie feel so decadent.
Vibrant Berries
The frozen berry medley is where all that bright, sweet-tart flavor comes from. Berries are naturally low in calories but high in fiber and antioxidants. They are a cornerstone of many anti inflammatory smoothie recipes because they help fight oxidative stress, making them a delicious and powerful addition to our blend.
Here’s everything you need to make this vibrant glass of goodness.
DASH-Compliant Avocado Berry Green Smoothie
Ingredients
- 4 tbsp 40 g hemp hearts
- 3 tbsp 48 g creamy, unsalted almond butter
- 2 –4 tbsp 20–40 g plant-based vanilla protein powder (optional, ensure 0g added sugar)
- 1 medium ~200 g ripe avocado, halved and pitted
- 2 small ~200 g ripe bananas, previously peeled, sliced, and frozen
- 3 cups packed (90 g) baby kale
- 2 ½ cups 350 g frozen berry medley (e.g., strawberries, raspberries, blueberries)
- 2 ½ cups 600 mL unsweetened almond milk, chilled
- 1 ½ cups 360 mL 100% pure orange juice, chilled
Instructions
- Prepare the Cream Base: First, add the chilled unsweetened almond milk and orange juice to the carafe of a high-powered blender. Scoop in the avocado flesh and add the almond butter.
- Create a Silky Foundation: Secure the lid and blend on medium speed for about 30 seconds. The goal is to create a perfectly smooth, emulsified liquid foundation without any lumps.
- Integrate the Greens: Add the baby kale to the carafe, packing it down if necessary. If using, add the vanilla protein powder at this stage.
- Liquefy the Power Greens: Pulse the blender 4–5 times to break down the kale, then blend on high for 45–60 seconds, or until the mixture is uniformly vibrant green and completely smooth.
- Add the Frozen Fruits: Incorporate the frozen banana slices and the frozen berry medley into the blender. The frozen elements will chill and thicken the smoothie.
- Final Blend & Serve: Place the lid back on tightly and blend on high for another 60–90 seconds, using the blender’s tamper if necessary to press the frozen fruit into the blades. Blend until the smoothie is thick, frosty, and has a consistent, rich colour. Pour evenly into four glasses and serve immediately.
Notes
- Natural Sweetness: This smoothie derives its sweetness naturally from the ripe bananas, berries, and orange juice. No added sugars are needed.
- Storage: This smoothie is best enjoyed fresh. However, you can store leftovers in a sealed, airtight jar in the refrigerator for up to 24 hours. The colour may darken slightly due to oxidation; just give it a vigorous shake before drinking.
- Ingredient Swaps: Feel free to substitute the baby kale with an equal amount of fresh spinach. Unsalted cashew butter or sunflower seed butter are also excellent alternatives to almond butter.
Nutrition Information
(Approximate values per 18 oz / 510 g serving) Calories: 406 Total Fat: 18.5 g Saturated Fat: 2.3 g Sodium: 186 mg Total Carbohydrate: 44 g Dietary Fiber: 10 g Total Sugars: 24 g Added Sugars: 0 g Protein: 17 gMy Top Tips for a Perfect Result
Over the years, I’ve made this smoothie more times than I can count. Here are a few little tricks I’ve picked up along the way for the perfect blend every single time.
- Always Blend Liquids First: For the smoothest possible texture, add your almond milk and orange juice to the blender first. This helps the blades spin freely and prevents the thicker ingredients from getting stuck at the bottom.
- Freeze Your Bananas: Don’t skip this step! Using frozen bananas is key to getting that thick, frosty, milkshake-like consistency. I like to peel and slice a bunch of bananas over the weekend so they’re always ready to go.
- Make it Ahead: While it’s best fresh, you can store any leftovers in a sealed jar (like a mason jar) in the fridge for up to 24 hours. It might separate a little, but just give it a vigorous shake before drinking!
Frequently Asked Questions (FAQ)
Are smoothies good for the DASH diet?
Absolutely! The answer to “are smoothies good for the DASH diet?” is a resounding yes, as long as you’re using the right ingredients. A smoothie like this one, packed with fruits, vegetables, and healthy fats without any added sugar or high-sodium mixers, is an ideal way to meet your nutrient goals.
What can I drink to lower my blood pressure?
Many people ask “what can I drink to lower my blood pressure?” While no single food is a magic fix, incorporating beverages like this green smoothie for high blood pressure into your routine is a fantastic strategy. It’s rich in potassium, magnesium, and fiber, and it’s very low in sodium—all of which supports the goals of the DASH diet for managing blood pressure.
What is a good breakfast on the DASH diet?
When people wonder “what is a good breakfast on the DASH diet?,” I always tell them to think fast, filling, and full of nutrients. This smoothie checks all those boxes and has become one of my go-to DASH diet breakfast ideas. It’s a complete meal in a glass that sets you up for a successful day.
A Taste of Healthy Living
This smoothie is more than just a quick breakfast; it’s a celebration of vibrant, life-giving food. It’s a daily reminder that taking care of your heart can be a delicious and joyful process, not a restrictive one. This is the kind of recipe that helped me fall in love with healthy eating, and I hope it does the same for you.
Give this DASH diet smoothie recipe a try and let me know what you think in the comments below!
