You might be thinking to yourself, lettuce in a smoothie? That was my initial reaction. In reality, any green leafy vegetable can be blended into a smoothie.
As is the case with most greens, lettuce is a good option for anyone looking to lose weight because of its super low calorie count. 1 cup of lettuce contains about 8 calories. Lettuce has a high water content, but does offer varying health benefits depending on the type.
There are many different types of lettuce, each offering their own nutritional benefits. Romaine lettuce is especially high in vitamins A, K and C, and folate (folic acid). Romaine is also a good source of dietary fiber and minerals such as potassium and manganese. Iceberg lettuce on the other hand is a bit lower in nutritional content. Generally, the darker the green, the richer it is in nutrients.
When choosing a type of lettuce for your smoothie (or salads), my advice is to go with the freshest option available. Even better, try a salad mix containing a variety of greens. I’m fortunate enough to get regular and spicy salad mixes from my local, organic CSA (Community Supported Agriculture), which is perfect for smoothies.
For anyone in or around the Brighton, MI area, check out Stone Coop Farm for local, organically certified produce. Enjoy!
Berry Lettuce Smoothie Recipe
- 1 cup water
- 2 cups lettuce, chopped up
- 1 fresh or frozen medium banana
- 1 cup fresh or frozen mixed berries or berries of your choice
- 1 tablespoon flax seeds
- A little honey, stevia, or maple syrup to sweeten (optional)
- 1 teaspoon coconut oil
- 1 serving of your favorite green superfood powder
- 1 serving of your preferred protein powder
Place all the ingredients into your high-speed blender and blend for around 30-45 seconds or until nice and smooth.
- Calories: 231
- Fat: 4g
- Protein: 5g
- Carbohydrates: 50g
- Fiber: 10g
- Sugar: 27g
- Vitamin C: 56% RDA
- Vitamin K: 267% RDA
- Calcium: 14% RDA
- Iron: 15% RDA
Please leave a comment below if you try this recipe. Happy Blending!