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.

Also, I address a followup question about GMO produce and PLU codes.

Ask a smoothie, health or nutrition-related question of your own using our contact form.

If you have a question for us, visit our contact page and let us know what’s on your mind.

“Tropicacao” Mango-Chocolate Green Smoothie Recipe

• 1 mango, peeled and pitted
• 1/2 cup pineapple, cubed
• 1 ounce of Sunfood cacao nibs (or use cacao powder)
• 3 large chard leafs
• 1 stock celery
• 1 scoop hemp or rice protein powder (optional)
• 4 to 6 ounces of water (or coconut water)

Add all the ingredients except for the greens to your blender and hit the “pulse” button a few times. Next, add the rest of the greens 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.

For a colder smoothie, either add a couple ice cubes or use frozen mango.

Nutrition Information

Calories: 380 (442 with protein powder)
Fat: 20 grams
Protein: 8 grams (20 grams with protein powder)
Carbohydrates: 62 grams
Calcium: 12% RDA (Recommended Daily Allowance)
Iron: 332% *
Vitamin A: 455% RDA
Vitamin C: 250% RDA

This drink is also a good source of copper, magnesium, manganese, potassium, vitamin E, K and B vitamins including folate, thiamine, riboflavin and B6.

* We use Sunfood brand cacao (raw chocolate) because of its high iron content. Each serving has 314% RDA of iron. Other brands of cacao have much less iron content.

Browse more green smoothie recipes.

Hemp Protein Powder

Hemp protein is becoming very popular among health-food enthusiasts and the vegan/raw community. Hemp protein is derived from hemp seeds and is a complete protein rich with amino acids and omega-3 and omega-6 fatty acids. This protein is vegan and several brands are processed using a “low temperature” technique that prevents denaturing of the amino acids and therefore are perfect for those on a raw food diet. Currently, hemp protein powder can be more expensive and harder to find outside of health food stores or online.

Rice Protein Powder

Most people consider brown rice as carbohydrate rather than a quality source of protein, but it is. Rice protein powder is a complete, low carbohydrate protein rich with amino acids. It is easily digestible and perfect for those with food allergies since pure rice protein powder does not contain gluten, dairy, egg, soy or many of the common food allergens. Rice protein is an excellent source of protein for vegans and certain brands, such as NutriBiotic, is low-temperature processed which appeals to those on a raw foods diet. Rice protein powder is not too expensive and can be found at health foods stores and online.

Rice protein comes in vanilla, chocolate and plain flavors. Plain rice protein powder adds a mild, brown rice flavor to smoothies which I find appealing. My wife regularly uses the natural vanilla-flavored rice protein in her smoothies.

Soy Protein Powder

Soy protein is made from soy flour and is a common, widely available protein supplement on the market. It is a complete protein as well and appeals to vegans and vegetarians. Due to the high-temperature processing techniques commonly used for soy products, it is not a good choice for those on a raw foods diet. Those with soy allergies should not take soy protein. Soy protein is affordable and comes in a variety of flavors such as chocolate, vanilla and strawberry.

There is some controversy about the health risks of consuming too much processed soy products. It is worth your while to research the health benefits and risks yourself and make your own decision. Personally, I would recommend trying rice or hemp protein instead.

Whey Protein

Whey protein powder is made from the by-product of turning milk into cheese. Whey is the preferred protein supplement among body builders. It is a complete protein and easily digestible. Whey Protein Concentrate is more readily available and less expensive, containing approximately 30-85% protein. Whey Protein Isolate is a purer form with at least 90% protein and therefore, more expensive. Because it comes from dairy, whey is not suitable for vegans or those who are lactose intolerant.

Egg Protein Powder

Egg protein is made from powdered egg whites. It is a complete protein high in amino acids and each serving is roughly the equivalent of eating 6 or so egg whites. Because it is made from eggs, it is not recommended for vegans or those with an egg allergy. I do not currently know of any egg white protein powders made from cage-free eggs, so ethical implications of consuming commercial egg protein supplements should be considered.

What I Use

I currently use and recommend NutriBiotic Rice Protein Powder. It is vegan, 80% protein and processed with low temperatures. NutriBiotic rice protein is gluten free, GMO free, pesticide, herbicide and PCB free. It contains all of the essential and non-essential amino acids as well as glutamic acid. I like the plain flavor as it adds a mild, brown rice flavor to my green smoothies which I enjoy. A single serving does not make my smoothie chalky and the subtle flavor can be easily masked by adding a few additional berries such as strawberries if desired. My wife likes the vanilla flavored powder. I usually pay about $30 for a 40-day supply (A 1.5 pound container has 40 servings) of NutriBiotic rice protein so it is one of the best values I have found for high-quality, vegan protein that is appropriate for a raw food diet. I purchase mine at Whole Foods, but you can also get it online from the NutriBiotic website.

I would like to try hemp protein powder next, but right now, I’ve found that NutriBiotic rice protein is a better value.

You can also boost the protein content of your smoothies as well as the healthy fat content by adding ground nuts and seeds.