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DASH-Compliant Avocado Berry Green Smoothie

Kickstart your day with this creamy, nutrient-rich smoothie. A vibrant blend of greens and fruits aligned with DASH dietary guidelines.

  • Total Time7 minutes
  • Yield4 servings 1x

Ingredients

Scale
  • 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

  1. Prepare the Cream Base: Add the chilled unsweetened almond milk and orange juice to the carafe of a high-powered blender. Scoop in the avocado flesh, then add the almond butter and hemp hearts.
  2. Create a Silky Foundation: Secure the lid and blend on medium speed for about 30 seconds until smooth.
  3. Integrate the Greens: Add the baby kale; if using, add the vanilla protein powder.
  4. Liquefy the Power Greens: Pulse 4–5 times to break down the kale, then blend on high for 45–60 seconds until completely smooth.
  5. Add the Frozen Fruits: Add the frozen banana slices and frozen berry medley.
  6. Final Blend & Serve: Blend on high for 60–90 seconds, using the tamper if needed. 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 Facts (per serving, 18 oz / 510 g): Calories: 406 kcal | Total Fat: 18.5 g (Saturated Fat: 2.3 g) | Total Carbs: 44 g (Fiber: 10 g, Sugars: 24 g, Added Sugars: 0 g) | Protein: 17 g | Sodium: 186 mg

These values are approximate and may vary based on ingredients and preparation.

  • Prep Time: 7 minutes
  • Category: Breakfast, Drinks
  • Cuisine: Wellness-Inspired

Nutrition

  • Calories: 406

Find it online: https://dietareas.com/2025/07/21/my-secret-to-a-green-smoothie-that-actually-tastes-amazing/