Favorite Herbal Smoothie Recipes
Did you know that you can create delicious and favorite herbal smoothie recipes right from the herbs commonly found in your kitchen cabinet?
The five most common smoothie herbs are:
Select the freshest, organically grown herbs to reduce the numbers of pesticides and other harmful chemicals. Dried herbs don’t have anywhere near the potency of fresh, so choose fresh when it’s in a smoothie recipe.
These five herbs are easy to grow in little pots on your windowsill. Soon, you’ll have sweet green basil, fragrant lavender, crisp cilantro, tangy mint, and versatile parsley ready for whenever you’re about to put your other smoothie ingredients together.
Herbal Health Benefits
You probably know by now a lot of the health benefits from vegetables like fresh spinach, kale, beets, and broccoli.
But what about those other edible plants that we call herbs? Their nutritional health benefits are surprisingly like veggies, but they also have a unique flavor all their own.
When you touch the fresh leaves of the basil plant, you’ll feel an oily substance. That is due to the essential oils found within the leaf structure. These oils have known anti-inflammatory and anti-bacterial properties. The vitamin A protects you from free radicals found in toxic environments, while the magnesium, iron, potassium, and calcium strengthen and fortify your body in a way like the contents of fresh spinach.
It’s a good thing parsley is such a delicious edible herb, since it also has anti-inflammatory properties that also help your body in the fight against cancer. Its vitamins and minerals support a healthy skeleton and boost your immune system.
Also known as coriander, cilantro joins its fellow herbs as an anti-inflammatory loaded with antioxidants. You see the same minerals of iron and magnesium, together with vitamins A and K. If you’re looking to detox from a heavy meal, look no further than cilantro. Heavy metals and other toxic waste is purified.
Mint might remind you of toothpaste, but its properties go far beyond just brushing your teeth. It has dietary fiber in the leaves. Together with its other essential oils, vitamins, and minerals, it helps you manage your cholesterol and keep your blood pressure down.
Lavender is a wonderful herb to use in bedtime smoothies, since its scent is proven to have a calming effect on your nervous system. When eaten, you can count on this herb’s health benefits like healthy skin, having better vision and eye health, and making your bones stronger.
Top Herbs to Use in Smoothies
An absolute staple of Italian cooking, basil is also an exceptional herb to add to your smoothies. Two tablespoons of chopped fresh basil has 1.2 calories, 16.6 mg of Omega-3 fatty acids, 3.8 mg of Omega-6 fatty acids, 27% of your RDA (recommended daily allowance) for vitamin K, 15.5 mg of potassium, 3.4 mg of magnesium, 9.3 mg of calcium, and 3.6 mcg of folate.
One tablespoon of chopped fresh parsley would give you 1.3 calories, 4.3 mg of Omega-6 fatty acids, 77% of your RDA for vitamin K, 20.8 mg of potassium, 2.2 mg of phosphorus, 0.2 mg of iron, 5.2 mg of calcium, 5.7 mcg of folate, and 6% of your RDA for vitamin A.
Get your flavor boost from amazing cilantro. One ounce has 6.4 calories, 11.2 mg of Omega-6 fatty acids, 38% of your RDA for vitamin A, 109% of your RDA for vitamin K, 13% of your RDA for calcium, 4% of your RDA for folate, 146 mg of potassium, 13.4 mg of phosphorus, 7.3 mg of magnesium, and 0.5 mg of iron.
With mint, you get your choice of peppermint or spearmint. In a two-tablespoon serving size, mint has 2.1 calories, 13.0 mg of Omega-3 fatty acids, 2.1 mg of Omega-6 fatty acids, 17.1 mg of potassium, 7.3 mg of calcium, 2.4 mg of magnesium, and 2.2 mg of phosphorus. It is not high in vitamin A, and it contains no vitamin K, either, unlike the other herbs above.
Fresh lavender buds have a light purple color and smell so fragrant and sweet. For a one teaspoon sized serving, it has 2 calories, 0.1 g total fat, no cholesterol, no sodium, 0.6 g carbs, and 0.1 g of protein.
Delicious Herbal Smoothie Recipes
1. Lavender Honey Smoothie
Lavender is renowned for its calming effects, so lose your stress with a lavender smoothie!
- 1 cup packed baby spinach leaves
- 1 cup frozen honeydew chunks
- ¼ tsp lavender
• 1 tsp ground flaxseed
- ½ cup blueberries
- 1 ¼ cup almond milk
- ½ cup ice cubes
2. Parsley Smoothie
People think of parsley as a garnish, but it’s great for smoothies as well. It has a strong savory flavor and it’s packed with nutrients.
- ½ cup packed parsley
- 1 cup chopped kale, ribs removed
- 1 cup frozen strawberries
- 1 banana, cut in chunks
- 1 tsp, ground flaxseed
- 1 cup of water
3. Cilantro Smoothie
If you’ve only ever had cilantro as part of your Mexican food, then you’re in for a real treat when this is put inside your smoothie. This will help detox your body as well.
- ½ cup cilantro
- 2 cups fresh spinach
- ½ green apple, chopped
- ½ cucumber, chopped
- Juice from ½ a lemon
- 1 tablespoon chia seeds
- 1 tablespoon hemp seeds
- ½ cup water & a couple large ice cubes
4. Basil Berry Smoothie
Pump up the beautiful basil in this delicious smoothie by pairing it with antioxidant-rich blueberries and all the potassium in the banana, too. There’s also spinach added for more leafy green goodness.
- 3 tablespoons chopped fresh basil leaves
- 1 ½ cups frozen blueberries
- ½ banana, fresh or frozen
- 1 cup almond milk
- 1 cup coconut milk
- ½ cup fresh spinach leaves
WebMD: Vitamins & Supplements Center https://www.webmd.com/vitamins-supplements/index
Healthline: 10 Delicious Herbs and Spices with Powerful Health Benefits https://www.healthline.com/nutrition/10-healthy-herbs-and-spices
Today’s Dietitian: Evidence Shows Antioxidant Rich Herbs and Spices May Cut Chronic Disease Risk http://www.todaysdietitian.com/newarchives/030612p40.shtml
Science Daily: Researchers Call Herbs Rich Source of Healthy Antioxidants https://www.sciencedaily.com/releases/2002/01/020108075158.htm