Crisp romaine lettuce is a highly nutritious leafy green to use in a green smoothie. It has a mild flavor that is easily masked by fruit so it’s perfect if you’re new to green smoothies or making it for picky eaters.

You can add an entire head of lettuce to a fruit smoothie and not impact the taste at all. I typically toss in an entire head of romaine in my morning smoothie. It provides 106 calories and gives me a super jolt of nutrition first thing in the morning.

Believe it or not, romaine lettuce is 17% protein with 7.7 grams per head. It is also contains all 9 essential amino acids, 9% RDA of some and up to 26% RDA of others.

One head of romaine has 206 milligrams (mg) of calcium (about 21% RDA). Blend it with calcium rich fruits like papaya and oranges and you’ll get more calcium than a glass of milk!

One head of romaine lettuce contains 44% RDA of Omega-3 essential fats. Forget the tainted fish oils, reach for some leafy greens instead!

One head of romaine contains 182% RDA of vitamin A (as beta-carotene) while a large carrot contains only 40%.

One head of romaine contains 6mg of iron, which ads a significant source of iron to the diets of vegetarians and vegans.

Romaine Lettuce is Rich in B-vitamins: Thiamine (B1) – 38% RDA, Riboflavin (B2) – 32% RDA, Niacin (B3) – 12% RDA, Pantothenic Acid (B5) – 18%, Pyridoxine (B6) – 36 %, Folate (B9) – 213%!

One head of romaine provides 16% of your daily water needs with about 20 ounces of water per head!

As with most leafy greens, romaine is super rich vitamin K with 535% RDA in one head.

If you have problems with calcium oxalate kidney stones, romaine lettuce might be a good choice for leafy greens since it is very low in this anti-nutrient.

Don’t let the lighter color of romaine lettuce fool you. This not-so-dark leafy green is rich in minerals. One head contains copper (33% RDA), magnesium (22% RDA), manganese (42% RDA), phosphorus (27% RDA), potassium (33%), selenium (5% RDA) and zinc (13% RDA).




Cucumbers are known to be one of the best foods for the overall health of the body, and is considered by many to be a super food.
great source of. Cucumbers are great for re-hydration of the body and the replenishment of daily vitamins most notably B vitamins .

They are around 95% water which helps keep the body hydrated while helping the body eliminate toxins. Cucumbers have most of the vitamins the body needs for the day. It is beneficial to leave the skin on because the skin contains about 10% of the vitamin C recommended daily allowance
The skin of the cucumber can be used for skin irritations and sunburns as aloe would be used. Place a slice over puffy eyes and its anti-inflammatory properties help reduce puffiness. The silicon and sulfur in cucumbers help to stimulate hair growth.

Cucumbers are known to contain lariciresinol, pinoresinol, and secoisolariciresinol. These lignans have a strong historical connection with reduced risk of several cancer types, including prostate cancer , , ovarian cancer, uterine cancer and breast cancer .

A slice of cucumber can be pressed against the roof of your mouth for 30 seconds, the phytochemcials will kill the bacteria in your mouth responsible for causing bad breath.

To avoid a morning hangover or headache; eat a few cucumber slices before going to bed. Cucumbers contain enough sugar, B vitamins and electrolytes to replenish many essential nutrients, reducing the intensity of both hangover and headache.

Due to its low calorie and high water content, cucumber is ideal to include in any diet. Daily consumption of cucumbers can be regarded as a remedy for chronic constipation. For people who are looking for weight loss high water content and dietary fiber in cucumbers are very effective in ridding the body of toxins from the digestive system, aiding digestion.

Some research suggests that cucumbers may Cure diabetes, reduces cholesterol and control blood pressure Cucumber juice contains a hormone which is needed by the cells of the pancreas for producing insulin which has been found to be beneficial to diabetic patients. Researchers found that a compound called sterols in cucumbers may help reduce cholesterol levels. Cucumbers contain a lot of potassium, magnesium and fiber. These work effectively for regulating blood pressure. This makes cucumbers good for treating both low blood pressure and high blood pressure.

If you have sore or weak joints Cucumber is an excellent source of silica, which is known to promotes joint health by strengthening the connective tissues. Rich in vitamin A, B1, B6, C & D, Folate, Calcium, Magnesium, and Potassium, cucumber is a true powerhouse. When mixed with carrot juice, they can relieve gout and arthritis pain by lowering the uric acid levels in the body.




Avocados creamy texture and rich taste make it a common ingredient in many dishes such as the Mexican dip “guacamole”. Although it may be a little fatty, that doesn’t mean that they are bad for your health. Because of its higher than normal fat content, avocado is also used as a meat substitute in sandwiches and salads.

Nutritional Information

Avocados are an excellent source of potassium (containing more per weight than bananas). In addition, avocados are rich in vitamin K, vitamin B, vitamin C, and vitamin E.

Healthy fats – fats account for around three quarters of the calorie count of an avocado. Most of fats is an Avocado are monounsaturated fat, in the form of oleic acid and account for around 2/3. Monounsaturated fat which is considered to be a “good fat” which reduces levels of bad cholesterol in your blood and lowers your risk of stroke and heart disease.

Protein – an average avocado contains around 4 grams of protein, which is much more than most other fruits.
Sugar – with a low sugar content the avocado is low compared to other fruits. Half an avocado contains approximately 0.2 g of sugar.

Vitamins and minerals – with than a banana avocados are an excellent source of potassium. In addition, avocados are rich in vitamin K, Vitamin B9, vitamin B6, vitamin B5 vitamin C, and vitamin E.
Dietary fiber – a medium avocado contains 11 grams of fiber, which is close to half of the daily recommended minimum intake for the average human adult.

Funky Monkey Smoothie

Funky Monkey Smoothie

This peanut butter banana smoothie will
satisfy any sweet tooth and offer
a delicious meal replacement.



1 Banana
2 large table spoons of Peanut Butter
1 teaspoon unsweetened Chocolate Powder (feel free to use any kind you like)
1 tablespoon powdered sugar
2 cup of milk



1. Combine the banana (chill banana in freezer before using) with 1/2 milk, chocolate, powdered sugar and peanut butter. Blend until smooth.
2. Add the remaining milk and blend until smooth..

Banana  Peanut Butter
 Milk Chocolate Powder

Orange Creamsicle Smoothie

Orange Creamsicle Smoothie

Orange Creamsicle flavor is just plain delicious.
And again so easy to prepare.



2 cups of orange juice (Chilled)
2 pealed mandarin orange
(Chilled with seeds removed)
2 cups of plain Yogurt
1/4 tsp vanilla extract



1. Chill all ingredients in freezer
2. Peel oranges and remove the seeds
3. Mix oranges with orange juice until smooth
4. Combine remainder of ingredients and blend until smooth


Orange Juice

Peeled Mandarin


Vanilla Extract

Raspberry Kiwi Smoothie

Raspberry Kiwi Smoothie

If you enjoy a lightly sour taste this is the smoothie for you.

Ripe rasberry background. Close up macro shot of raspberries

Ripe rasberry background. Close up macro shot of raspberries


3 kiwi fruits
1 cup of frozen raspberries
1 cup of orange juice with pulp
4 table spoons plain Yogurt
1 tea spoon fresh squeezed lemon juice



1. Be sure to chill ingredients in freezer before blending
2. Peal kiwi and cut into small chunks
3. Combine kiwi, raspberries and orange juice, blend until smooth
4. Add remainder of ingredients and blend until smooth

Kiwi Yogurt
Orange Juice Raspberries

Vegatable Greenie Smoothie


Green vegetables make some of the most delicious and nutritious smoothies
Here are three great options for your green visit!



1 Avocado
1/2 Cucumber
4 larger Romaine lettuce leaves
1 Peach
2 cups of Apple juice
1 teaspoon sugar


1/2 Cucumber
4 larger Romaine lettuce leaves
1 Banana
2 cups of Carrot juice (or try V8)
1 small piece of Jalapeno pepper
1/4 teaspoon Salt


1/4 Cucumber
4 larger Romaine lettuce leaves
1 Banana
2 cups of Milk
1/4 teaspoon sugar

If your would like to know more about the potential benefits of the
individual ingredients please click on the links below;



Romaine lettuce



Carrot juice

Jalapeno Pepper