The first time that I made a green smoothie with avocado, I royally screwed it up. I tossed an entire avocado in my blender with pineapple, banana and spinach. What I ended up with wasn’t a pineapple green smoothie at all. It was a weird pineapple-flavored guacamole(ish) concoction, and I had to eat it with a spoon!
Since that day, I learned that avocado is best used to supplement a green smoothie, so I only add 1/4, which gives me a great texture and healthy fats that fill me up.
The avocado is a fruit that is native to Mexico and stems back to 10,000 BC. It thrives in warmer climates but is grown locally in California.
Avocados are creamy and smooth. They are most commonly known for being used as the base for guacamole.
Avocados work best with other creamy “base fruits” (banana, mangoes, pears) for a high-energy green smoothie that will satisfy you and keep you going for hours.
Avocado Nutrition and Health Benefits
Avocados are high in fat, but don’t worry, it’s the good, healthy type of fat. They also contain fat-soluble vitamin E.
Avocados are an excellent source of antioxidants that may help slow aging and prevent certain cancers and heart disease. They are high in folate which also helps protect your heart and may guard against stroke. Studies have shown that avocados can lower cholesterol, guard against eye disease, help fight oral cancer, prevent breast cancer and has been shown to inhibit prostate cancer.
Avocados promote the absorption of certain nutrients such as lycopene and beta carotene, so add a tomato and carrot to your avocado smoothies to help maximize your nutrition.
Top 6 Green Smoothie Recipes with Avocado
More Avocado Green Smoothie Recipes
1 green apple
1 tbls lime juice
1/2 – 1 cup water
Calories: 233 | Fat: 15g (grams) | Protein: 2.4g | Carbs: 27.6g | Calcium: 2% | Vitamin A: 4% | Vitamin C: 28%
1 stock of celery
1-2 cups fresh baby spinach (or other leafy green)
1/2 – 1 cup water
Calories: 365 | Fat: 15.7g (grams) | Protein: 5.2g | Carbs: 61.4g | Calcium: 9% | Vitamin A: 50% | Vitamin C: 69%
2 cups fresh baby spinach (or other leafy green)
1/2 – 1 cup water
Calories: 379 | Fat: 15.8g (grams) | Protein: 6.3g | Carbs: 63.3g | Calcium: 12% | Vitamin A: 47% | Vitamin C: 290%
Avocado-Berry Fruit Smoothie
½ cup of red raspberries
½ cup of blackberries
1 whole banana
1/2 cup water
Calories: 275 | Fat: 8.2g (grams) | Protein: 6g | Carbs: 53.5g | Calcium: 12% | Vitamin A: 84% | Vitamin C: 148%
How To Select Avocados
Ripe avocados give slightly to pressure, but bruise very easily. Hard, unripe avocados ripen nicely at room temperature in a couple days. Simply remove the peel and discard the large pit in the center. The outer flesh should be light green, becoming yellow towards the center and cut easily with a knife.
Avocados grown in California are available in stores from March through September. However, it is possible to get avocados from Mexico and other warmer countries all year long.
Avocados have the lowest risk of pesticide residue (1 out of 100) according to the Environmental Working Group, so it is not necessary to purchase organic avocados if you are trying to save money on your grocery bill.
Browse more green smoothie recipes.
Tracy Russell is the creator of RESET 28: A 28-Day Program For Energy, Weight Loss & A Healthy Glow, and founder of Incredible Smoothies. She has been helping people take control of their health and well being with green smoothies, a whole foods diet, and fitness since 2009.