While strawberries are in season during the spring an summer months, I can’t help but blend up a strawberry green smoothie any time of year.
Strawberries add a great complementary flavor in most recipes, but they blend especially well with bananas, mangoes, papayas, melons, and pears. I use frozen strawberries often.
Strawberry Nutrition and Health Benefits
Strawberries are high in vitamin C, antioxidants and manganese. They are also good sources of potassium, folate, riboflavin, vitamin B5, vitamin B6, vitamin K, omega-3 fatty acid, magnesium and copper. The nutrients in strawberries help protect against rheumatoid arthritis and have anti-cancer and anti-inflammatory properties. Strawberries are also good for your eyes as they help prevent age-related vision problems.
Top Green Smoothie Recipes With Strawberries
Strawberry-Pear Green Smoothie
Here’s a delicious, simple green smoothie I made with strawberries and pear. I wanted to experiment with my greens so I added beet greens.
You’re probably wondering why I would add beet greens to my smoothie? Beet greens are similar in texture to Swiss chard and spinach and blend up well in a green smoothie. They are not as “salty” as chard and have a mild flavor more like baby spinach. One cup of beet greens adds 8 calories, 48% recommended daily allowance (RDA) of vitamin A, 19% RDA of vitamin C, 4% RDA of calcium and 5% RDA of iron. They are also a great source of vitamin K.
- 1 medium pear, cored
- 10 medium strawberries
- 2 cups beet greens (or other leafy greens)
- Vanilla from one vanilla bean (How to use vanilla bean.), or use 1/2 teaspoon vanilla extract (alcohol-free recommended)
- 8 ounces of filtered water
Calories: 153 | Fat: 1g | Protein: 3.2g | Carbohydrates: 40g | Calcium: 11% | Iron: 2.4mg | Vitamin A: 97% | Vitamin C: 191%
Strawberry Muffin Smoothie Recipe
- 1 cup whole strawberries (fresh or frozen)
- 1 small banana, peeled
- 1/4 cup raw, rolled oats
- 8 ounces of unsweetened almond milk
- Vanilla from 1 vanilla bean (How to use vanilla bean.), or use 1 teaspoon vanilla extract (alcohol-free recommended)
Nutrition Information: Calories: 334 | Fat: 3g | Protein: 9g | Carbohydrates: 60g |Calcium: 4% | Iron: 2.7mg | Vitamin A: 3% | Vitamin C: 104%
Papaya-Strawberry Beta-Carotene Blast Smoothie
This smoothie is absolutely delicious! I call these types of recipes “tropical fusion” because they blend flavors from the tropics with local, seasonal fruits and veggies.
I added a carrot to this smoothie to boost the vitamin A content. Your body converts the beta-carotene in fruits and vegetables into vitamin A. Carotenoids in carrots also promote eye health.
You can easily turn this into a green smoothie by adding a large handful or two of fresh baby spinach, kale, or (my favorite) dandelion greens!
- 4 large strawberries
- 1 cup papaya, cubed
- 1 medium carrot, chopped *
- 1 tablespoon chia seeds, soaked for 5 minutes
- 1 banana, peeled
- 8 ounces unsweetened almond milk
* If you don’t have a high-speed blender, you will need to cut the carrot into pieces before adding it to your blender. You can also try steaming the carrot first before blending it (allow the carrot to cool before you use it in a smoothie).
Calories: 286 | Protein: 5g | Carbs: 57g | Calcium: 9% | Iron: 2.4 mg | Vitamin A: 83% | Vitamin C: 193%
How To Select Strawberries
Purchase strawberries that are in season. They should be bright red and fragrant. Check the container closely to ensure there are no bad, leaking or moldy strawberries which might spoil the others before you an eat them.
Strawberries rank 80 out of 100 for pesticide residue according to research conducted by the Environmental Working Group. Whenever possible, organic strawberries should be purchased.