Creamy Avocado Green Superfood Smoothie Plus the Health Benefits of Avocados

Avocado Smoothie for Breakfast Anyone!?

We all know avocado toast has become a favorite go-to for breakfast. It’s hard to find a good breakfast or brunch menu without it. But an avocado smoothie!?

We all know I’m obsessed with avocados. They make any meal better, adding creamy deliciousness and healthy fats to keep you satisfied. You can even make a decadent vegan chocolate mousse with it, and – yes – even ice cream (coming soon!).

But one thing I’ve neglected is smoothies – how is it that I’ve never posted an avocado smoothie recipe!? I’ve added avocado to my go-to blueberry smoothies in the past to add a little extra creaminess, and yes, those healthy fats!

Going for the Green Avocado Smoothie, and Winning

But I decided to try a full-on avocado–forward, heavy-on-the-greens breakfast smoothie and oh wow I surprised even myself! As crazy as it might sound, trust me it’s worth a try.

I wanted to avoid all fruit in this avocado smoothie to create a low-sugar breakfast option, so I wasn’t entirely confident it would be a success. But it actually turned out to be pretty delicious… in my humble opinion!

I added vanilla protein powder to give it a touch of sweetness and a chunk of ginger to give it some zing. The cucumber keeps it fresh and adds some bulk, while the spinach blends in and boosts the nutrient-density. I added some almond milk and boom – an easy-peasy delicious smoothie recipe!

You’ve gotta like avocado to like this smoothie, but with all the health benefits they pack in, this smoothie is one hundred percent worth a try. Smoothies are a great on-the-go breakfast option, and this one will keep you satisfied all morning.

The Many Health Benefits of Avocados and Why You Should Add more Avocado to your Diet

Avocados are technically a fruit – but with all the healthy fats and only 2g of net carbs per serving due to their high fiber content, they are super low-carb friendly. The soluble fiber is a prebiotic, making them good for gut health.

They are also incredibly nutrient dense. Based on RDA standards, one serving includes:

• 26% vitamin K
• 20% folate
• 17% vitamin C
• 14% potassium (more than bananas! and most people don’t get enough)
• 14% vitamin B5
• 13% vitamin B6
• 10% vitamin E
• plus small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin)

Full of Healthy Fats – and why you shouldn’t be scared of fats

People are often concerned about the fat content of avocados – but you shouldn’t be. First off, we all need healthy fats in our diet. Many vitamins – such as vitamins A, D, K and E – are fat soluble, as are many antioxidants and micronutrients like carotenoids. Eating avocado with your veggies can dramatically improve the nutritional uptake from your food (aka how much of the nutrients you actually absorb).

Plus, fats are incredibly important for our brain and cell health. Our cell membranes are made up of fats and proteins.

Furthermore, avocados contain zero cholesterol or sodium, and for those who are concerned, they are low in saturated fats. The main fat is oleic acid, the same major component in olive oil, whose health benefits have been touted for years. Oleic acid is linked to reduced inflammation and has been shown to have a positive effect on cancer-linked genes.

In fact, avocados can actually help lower cholesterol and triglyceride levels. Studies have shown they can also help lower HDL levels (the bad cholesterol) and increase LDL levels (the good cholesterol).

Avocados are Linked to Lower Rates of Disease and Possibly Cancer Prevention

Studies of people who regularly eat avocados have also found that they tend to have lower rates of metabolic disease (e.g. diabetes and heart disease), tended to weigh less, have a healthier BMI, and less belly fat. The caveat is that this study only showed correlation, not causation, so take these results with a grain of salt.

Furthermore, avocados have been linked to eye health. The nutrients contained in avocados can dramatically reduce the risk of cataracts and macular degeneration.

While current research is limited, there is also evidence that avocados are good for cancer prevention. One study showed that the extract inhibits the growth of prostate cancer cells, while another showed that they can reduce the side effects of chemotherapy.

How to Incorporate More Avocado into your Diet, and my favorite ways to eat avocado

Best of all – avocados are super dleicious and super easy to incorporate into your diet! Make guacamole, put it in a salad, pile it on your toast, make a creamy soup, top off your favorite savory dish…. even make dessert!

Or, blend it up to make an avocado smoothie like this one for a healthy, satisfying, nutrient-dense breakfast to keep you going all morning.

Print

Creamy Avocado Green Smoothie

A creamy, satisfying, vegetable-heavy breakfast smoothie that packs in a nutrient-punch to start your day the right way! 

Course Breakfast

Prep Time 5 minutes

Servings 1

Ingredients

• 1/2 avocado
• 1/2 large cucumber optional – use a frozen cucumber
• 1 cup spinach or a large handful
• 1 1/2 in piece of fresh ginger
• 1 cup almond milk coconut milk or other dairy-free milk of choice will work well

Optional Additions

• 1 scoop vanilla or unflavored plant-based protein powder
• 1/2 tbsp raw honey to add a touch of sweetness... start low then add more to taste
• 2 tbsp ground flax seed, chia, or ground nut and seed mix of choice
• 1 serving adaptogens or greens potions of choice

Instructions

1. Wash your vegetables and peel the ginger.

2. Throw it all in a blender and blend until smooth. Serve and enjoy!