Healthy Arugula Apple Smoothie

Do any of you have a harder time meeting your fruit intake rather than your veggie intake?  I feel like most people struggle with veggies, but I personally struggle with the fruit.  I just don’t feel the urge to snack on it (see, RDs have food struggles too!).  But I’ve discovered if it’s built into a meal or a smoothie then I’m much more likely to eat it.

Which brings me to this lovely arugula apple smoothie.  I have had a slight obsession with this lately.

Someone recently asked why I prefer smoothies over juicing when it comes to fruit intake.  In my opinion, smoothies give your body a bigger bang for your buck. 

When you juice, you lose all the fiber (that’s all the pulp that’s leftover in the juicer if you make homemade varieties).  That fiber is helpful for digestion and slowing the blood sugar response to the sugar in the drink, though.  With smoothies, you keep that fiber since the entire fruit or vegetable is blended in.

Now, back to this arugula apple smoothie.  This smoothie has it all.  

Apple and mango for some sweet flavor and fiber.  Plain greek yogurt for creaminess and protein.  Lemon juice for a little pop of citrus.  Arugula for a peppery punch.

It all comes together in a tasty, tart, 16-ounce green smoothie that clocks in under 250 calories.  You can use it as a light breakfast or as a filling snack between meals.  And with 13.5 grams of protein, you’re getting more than most traditional breakfasts and snacks would offer.

This is also a great option for a recovery smoothie after a workout.  You get healthy sources of carbohydrates that replenish the stored energy in your muscles, and you also get some protein to start that repair and recovery process.  I usually try to aim for at least 15 grams of protein post workout, so just toss in an extra spoonful or two of greek yogurt if you’re drinking it then.

Give it a try and let me know what you think in the comments below!  {And if you’re looking for more smoothie recipes, be sure to check out this turmeric coconut smoothie and this chocolate cherry recovery smoothie.}

Arugula Apple Smoothie

Snacking in Sneakers

This tasty arugula apple smoothie is packed with sweet apples and mango, creamy protein-packed greek yogurt, and peppery arugula!

5 from 3 votes

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Prep Time 5 minutes mins

Total Time 5 minutes mins

Course Breakfast, Snack

Servings 1

Calories 235 kcal

Ingredients

  

1x2x3x

• 1 medium apple peeled and chopped
• 2/3 cup frozen mango
• 1/2 cup arugula
• 1/2 lemon juiced
• 1/2 cup plain nonfat greek yogurt
• 2/3 cup water

Instructions

 

• Put everything in a blender and blend until smooth. Enjoy!

Notes

Notes:

• I recommend using a quality blender for this smoothie so that the apple blends in uniformly. Lower quality blenders may leave chunks of apple that throw the texture off.
• This smoothie is a bit more tart than some other fruit-based smoothies, but I personally like that.  If you find it too tart for your preference, you can add a little honey.

 

Nutrition Analysis:

235 calories, 0.5 g fat, 0 g sat fat, 59 mg sodium, 45 g carbohydrate, 4.5 g fiber, 38 g sugar, 13.5 g protein, Vitamin A: 23%, Vitamin C: 76%, Calcium: 17%, Iron: 2%, Potassium: 11%

Nutrition

Calories: 235kcal

Tried this recipe?Let us know how it was!

Share with me:  What’s your favorite kind of smoothie?  Did you try this arugula apple smoothie – and if you did, what did you think? 

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Chrissy Carroll

Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach. She specializes in sharing nutrition and fitness tips, as well as recipes, for runners, triathletes, and active women.Chrissy holds a Bachelor's Degree in Nutrition, a Masters Degree in Public Health, and is also an ACSM Certified Personal Trainer.

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