Even though collard wraps might taste slightly bitter on their own, the bitterness fades away in a veggie wrap. While I don’t like to eat raw collards plain, I LOVE them when they are stuffed with delicious veggies and a delicious raw vegan “mayo” that I found on the Uncooking 101 website.

The great thing about raw vegan collard wraps is that you can put just about anything in them. The possibilities are endless. This recipe includes my favorite collard wrap filling. You can try any raw mock chicken or mock tuna nut pate, guacamole or a fresh sun-dried tomato marinara made in your blender or food processor (see my Raw Spaghetti page for the recipe).

If you like this wrap, check out another one of my lunchtime favorites, romaine lettuce wraps.

Ingredients:

• 1/4 avocado
• Small handful alfalfa sprouts
• 1 small cucumber, sliced into spears
• Two tablespoons shredded beet (substitute dried cranberries for a sweeter taste)
• Small handful cilantro
• 2 tomatoes, sliced
• Handful of baby kale or green leaf lettuce (optional)
• 2 large collard leaves
• Uncooking 101′s raw “mayo“

Directions:

This recipe makes two collard wraps. I eat both of them for lunch since this recipe is not very high in calories. You can split this recipe between two people if you pair it with a raw vegan soup or other course in your meal.

To prepare the collard green wrap, simply cut the stem end off the base of the collard leaf. Then place all the ingredients in a center of each collard wrap. Leave about 2 inches of collard green empty toward the “tip” end of hte leaf.

Once you have filled the wraps with as much filling as you desire, fold the tip end of the leaf into the wrap. Then fold each side in. Turn the wrap over so the filling doesn’t fall out.

Now grab the wrap with both hands and chow down!

I recommend that you use 2 cups of raw, chopped greens per smoothie recipe on our website. If you make an entire blender pitcher full, I would recommend using 3-4 cups of greens depending on the size of your pitcher to get the proper ratio of greens to fruit. The nutrition profiles below are for one cup. Please double that when calculating the nutrition value of your green smoothies, or combine one cup of greens with another.

As always, I highly recommend purchasing organic produce whenever necessary. Buying organic is especially important for leafy greens as they tend to contain higher concentrations of pesticide residues.

Here are some other leafy greens to consider adding to your green smoothies:

Swiss Chard

Swiss chard is a great spinach alternative as it has a similarly delicate flavor and softer leaves that blend well in most blenders. Swiss chard is actually in the same family as spinach and beets. Chard leaves have a slightly salty flavor that wont make your green smoothie salty, but will help cut the sweetness of the fruit and berries you add to it. Swiss chard is an excellent source of vitamins A, C, K magnesium, manganese, potassium and iron. Chard helps support bone, lung and heart health while boosting the immune system.

Swiss chard comes in a variety of colors including red, orange, yellow and white. Chard is extremely perishable so it should be consumed within a few days after you purchase it.

Swiss Chard Nutrition (1 cup, raw): Calories: 7 | Fat: 0.1 grams | Protein: 0.6g | Carbs: 1.3g | Vitamin A: 44% DV | Vitamin C: 18% DV | Calcium: 2% DV.

Collard Greens

Collard Greens have tough leaves that taste slightly bitter, but are easily masked by fruit in a green smoothie. I wasn’t sure that they would be good in a green smoothie after I sampled a piece of leaf, but I found that they are easily “hidden” by fruit. Collards are related to kale and are descendants of wild cabbage. Collards provide an excellent source of vitamins A, C, K, folate, manganese and calcium. Collard greens are a good ingredient for detox smoothies and they help support the heart, lungs and immune system while lowering cholesterol and protecting against cancer with powerful antioxidants.

Because collard greens have tough leaves, I recommend that you chop them up before adding them to your blender unless you have a high speed Vita-Mix or Blendtec.

Collard Greens Nutrition (1 cup, raw): Calories: 11 | Fat: 0.2 grams | Protein: 0.9g | Carbs: 2g | Vitamin A: 48% DV | Vitamin C: 21% DV | Calcium: 5% DV.

Parsley

Parsley is more than just a fancy garnish for restaurant meals. Did you know that you can eat it just like any other green and that it’s a nutritional powerhouse of vitamins, minerals and antioxidants? Parsley is a great source of vitamins A, C, K and folate as well as iron and calcium. There are two varieties of parsley – curly and Italian. Curly parsley is usually used as a garnish, while Italian parsley is less bitter and has flat leaves that make a great addition to green smoothies.

Parsley has a distinct flavor that can complement a variety of smoothie recipes. I made a simple parsley green smoothie with one apple and one orange the other day and it was delicious. Parsley is excellent when blended with spinach (ie: 1 cup fresh, chopped parsley and 1 cup fresh, chopped baby spinach). You might need to add slightly more water than a typical smoothie recipe calls for depending on the water content of the fruits that you add to the smoothie.

Parsley Nutrition (1 cup, raw): Calories: 22 | Fat: 0.5 grams | Protein: 1.8g | Carbs: 3.8g | Vitamin A: 101% DV | Vitamin C: 133% DV | Calcium: 8% DV | Iron: 21% DV.

Dandelion Greens

If you are interested in making a detox smoothie, dandelion greens should be an ingredient you use. Dandelions are used to cleanse the liver and gallbladder and to help support kidney function. They may help stabilize blood sugar and lower bad (LDL) cholesterol. Dandelion greens are an excellent source of vitamins A, C, E, K, calcium and iron.

Dandelion greens can be found growing wild but are also available in certain health food stores and farmers markets.

Dandelion greens have a bitter taste which might be difficult to mask with fruit in a green smoothie and some might find the taste undesirable. You can help hide the bitter taste by using pungent fruit and berries such as pineapple, oranges, banana, strawberries or other ripe berries. You might also want to experiment with using vanilla bean or flavored protein powder in dandelion green smoothies. Blending one cup of dandelion greens with one cup of other green such as spinach or kale might help even out the bitterness. Personally, I find that I do get used to the flavor and after the first couple sips and I soon don’t mind the flavor at all. I guess it’s an acquired taste.

Dandelion Greens Nutrition (1 cup, raw): Calories: 25 | Fat: 0.4 grams | Protein: 1.5g | Carbs: 5.1g | Vitamin A: 54% DV | Vitamin C: 32% DV | Calcium: 10% DV | Iron: 9% DV.

Kale

I’ve written a lot about the health benefits of kale and posted some kale smoothie recipes. Kale is a nutritious green to use for smoothies and as with dandelion and parsley, a great source of plant-based calcium.

Kale leaves are tougher and may be more difficult to blend in a low-end blender. I recommend chopping them first, and blending a little at a time until you have added the desired amount.

Kale Nutrition (1 cup, raw): Calories: 34 | Fat: 0.5 grams | Protein: 2.2g | Carbs: 6.7g | Vitamin A: 206% DV | Vitamin C: 134% DV | Calcium: 9% DV | Iron: 6%.

Other Greens To Try

Beet greens are similar to Swiss chard and spinach and blend up well in a green smoothie. Beet greens add 8 calories per cup with 48% DV of vitamin A, 19% DV of vitamin C and 4% DV of calcium.

Turnip greens are similar in taste and texture to collard greens and kale. Turnip greens add 17 calories per cup with 55% DV of vitamin C and 10% DV of calcium.

Romain lettuce can be used in green smoothies, but I don’t care for the lettuce taste in a smoothie if I add too much. I love Romain in salads or on their own, however. Try adding some to your green smoothie and see if you like it. Romain lettuce adds 10 calories per cup with 66% DV of vitamin A, 22% DV of vitamin C and 2% DV of calcium. I generally add more than just 2 cups of chopped Romain lettuce for a green in smoothies because it is not as nutritionally dense as other leafy greens such as spinach and kale.

Green and red leaf lettuce is a healthy, vitamin and mineral-packed addition to a green smoothie. Because it has a mild flavor and is inexpensive, I usually put an entire head of lettuce in my green smoothie.

Mustard greens are not for the faint of heart. If you want to ad some spice to your smoothie, these will do it. While they are nutritious, I do not recommend using them in your green smoothie recipes, although I have heard of some brave souls who have made mustard green smoothies.

You might need to experiment or mix new greens with your familiar spinach at first. Try not to get stuck in the spinach rut. Branch out and discover a whole new world of green smoothie nutrition and variety!

Browse our green smoothie recipe pages to find over 100 200 different smoothie recipes in any fruity flavor you can think of. While most of them call for spinach, you can simply substitute with 2 cups of alternative leafy greens from the list above.

Using Leafy Greens To Address Specific Health Goals

So now you know more about other greens that are out there besides spinach. But do you know how to use these greens with fruit in green smoothies to address specific health goals or concerns you have?

Did you know that you can maximize detox with a particular fruit and green pairing? Did you know that you can make green smoothies that help boost energy, recover from workouts, melt fat, build muscle and even help keep the cold and flu at bay? It all depends on what you blend and how.

Tracy and I put absolutely everything we know about maximizing the health benefits of green smoothies in an e-book called The Green Smoothie Health Program. You will learn fruit and greens pairings, how to make the perfect smoothie and lots of recipes for a variety of health goals. You’ll also get our 19-page detox report and answers to over 100 questions about green smoothies, health and nutrition.

The Green Smoothie Health Program helps you kickstart a new, healthier lifestyle. Click here for more information.

You can use Romaine lettuce or even fresh baby spinach instead of green leaf lettuce. Kale is a good replacement for dandelion greens if they are not available. I sometimes make this smoothie with one cup of fresh or frozen blueberries instead of strawberries.

Makes about 32 ounces or so.

Super Green Meal Replacement Smoothie Recipe

• 3 bananas, peeled
• 1 large mango, peeled and pitted
• 8 large strawberries
• 3 cups of chopped dandelion greens
• 1 head of green leaf lettuce
• 1 tablespoon ground flax seeds
• 1 scoop of hemp or rice protein powder (optional)
• 8 of ounces filtered water

Add all the ingredients except for the dandelion greens to your blender, (I use a Blendtec) and hit the “pulse” button a few times. Next, add the dandelion greens and blend on high for 30 seconds or until the smoothie is creamy.

Nutrition Information

Calories: 740
Fat: 8g
Protein: 17g (without protein powder)
Carbohydrates: 157g
Calcium: 53% RDA (Recommended Daily Allowance)
Iron: 122% RDA
Vitamin A: 1508% RDA
Vitamin C: 328% RDA
Omega-3: 181% RDA

This smoothie is also a rich source of B vitamins (except B12), as well as vitamin K. It’s also rich in minerals such as copper, magnesium, manganese, phosphorus, potassium and zinc.

Browse more green smoothie recipes.

I had to make a couple of modifications, though, and not because this smoothie isn’t good on it’s own. It is! But since Davy ate all of the leaf lettuce, I had to use Swiss chard, which worked just fine in this recipe. Also, we are vegan so I didn’t add any honey. You can substitute agave nectar for honey, which works just as well. I used Sunfood raw cacao because that is what I had on hand.

I liked this smoothie. It’s a great way to to get your five servings (or more) of fruits and vegetables all at once while indulging in mint chocolate! It also makes a great meal-replacement because it’s high in calories and has a good balance of fat and protein.

Creamy-Peppermint Smoothie Recipe

• 1/4 avocado, peeled and pitted
• 1 small organic apple, cored
• 1 organic banana, peeled
• 1 organic carrot, chopped
• 1 and ½ tablespoons unsweetened shredded coconut
• 1 tablespoon cocoa/cacao powder
• ¼ teaspoon peppermint extract
• 3 large handfuls green leaf lettuce, chopped
• 8 ounces of filtered water
• 1 teaspoon of honey or agave nectar (optional)

Add all the ingredients except for the greens to your blender, (I use a Blendtec) and hit the “pulse” button a few times. Next, add the lettuce and blend on high for 30 seconds or until the smoothie is creamy.

Nutrition Information

Calories: 542
Fat: 28g
Protein: 10g
Carbohydrates: 72g
Calcium: 12% RDA (Recommended Daily Allowance)
Iron: 183% RDA
Vitamin A: 824% RDA
Vitamin C: 101% RDA

This smoothie is also a rich source of folate, vitamin B2 and B6, and vitamin K, copper, magnesium, manganese, phosphorus, potassium, sodium and zinc.

Browse more green smoothie recipes.

It can make a satisfying meal replacement that will keep you energized for hours when you are on the go.

While it does contain coconut and flax seed, this smoothie only has 7 grams of healthy fat.

Fruity Coconut Meal Replacement Smoothie Recipe

• 1 young Thai coconut (meat and 6oz of the water)
• 1/2 large mango, peeled and pitted
• 1/4 large papaya, peeled and pitted
• 1 tablespoon flax seed
• 1 tablespoon maca powder
• 1 scoop rice protein
• 1 head of green leaf lettuce

Add all the ingredients except for the lettuce to your blender, (I use a Blendtec) and hit the “pulse” button a few times. Next, add the lettuce and blend on high for 30 seconds or until the smoothie is creamy.

Note: If you don’t have a high-speed blender you’ll want to grind cacao nibs or beans in a coffee grinder before adding them to your blender.

Nutrition Information

Calories: 406
Fat: 7g
Protein: 22g
Carbohydrates: 67g
Calcium: 33% Recommended Daily Allowance (RDA)
Iron: 20% RDA
Vitamin A: 1186% RDA
Vitamin C: 146% RDA

This smoothie is also a rich source of copper, magnesium, manganese, phosphorus, folate, B1, B2, B6, and vitamin K.

Browse more green smoothie recipes.

This recipe is great for detoxing or weight loss. Pears are full of fiber and help keep you feeling fuller longer, while citrus fruit and leafy greens are two of the best detoxify foods.

Orange Pear Green Smoothie Recipe

• 1 orange, peeled
• 1 pear, cored
• 1 head green leaf lettuce (not Romaine or Iceburg)
• 5 sprigs of fresh dill
• 6 ounces of water

• Add all the ingredients except for the greens to your blender and hit the “pulse” button a few times. Next, add the greens and blend on high for 30 seconds or until the smoothie is creamy.

  Nutrition Information

  Calories: 212
  Fat: 1.4 gram
  Protein: 6.8 grams
  Carbohydrates: 51.1 grams
  Calcium: 19% Recommended Daily Allowance (RDA)
  Iron: 20% RDA
  Vitamin A: 540% RDA
  Vitamin C: 236% RDA

  Green leaf lettuce in this recipe is also an excellent source of vitamin K (781% RDA), thiamine, riboflavin, niacin, vitamin B6, folate, magnesium, phosphorus, potassium and manganese. Vitamin E, copper, zinc, sodium and selenium are also present.

  Browse more green smoothie recipes.
  

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