Nutrient Dense Smoothie

Yields 1-2 Servings

Nutrient Dense Smoothie

This tasty "micronutrient smoothie" is packed with about 50% of your daily needs of most of the essentials vitamins and minerals and bursting with phytochemicals. Thanks to the leafy greens and seeds, this smoothie has over half of your needs of folate, a B-vitamin important for normal red blood cell production, making DNA, and preventing birth defects in pregnancy. Carrots and sweet potato contribute to its content of more than seven times the daily value of vitamin A. This comes mainly in the form of beta-carotene, an antioxidant, phytochemical important for healthy skin and eye function and for scavenging free radicals.

Flavorful fruit like orange, mango, and strawberries provide more than double your daily dose of vitamin C – another important antioxidant that helps with immunity and collagen synthesis. This smoothie also contains over three times the daily value of vitamin K thanks to the kale and spinach. Vitamin K is an important micronutrient for bone health.

MINERALS This thing is packing your full daily dose of magnesium, phosphorus, manganese, copper, and selenium. The hefty dose of selenium is due solely to the one brazil nut in the mix, which is important for making antioxidant enzymes and regulating metabolism. Meanwhile, you’re getting about half of your needs of zinc and potassium and a hefty serving of iron and calcium.

MACRONUTRIENTS Thanks to the fatty acid-rich hemp seeds, this super smoothie also has about three times the recommended intake of omega-3 alpha-linolenic acid. Additionally, it contains about 10 grams of other essential polyunsaturated fats from avocado and brazil nut. Finally, this 100% plant-based beverage also has 16 grams of protein without the need for any processed ingredients or powders.

5 minPrep Time

5 minTotal Time

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  • 3 tablespoons hemp seeds
  • 1 cup kale
  • 1 cup spinach
  • 1 medium carrot
  • ¼ of a red beet, raw
  • ½ a medium tomato
  • ½ a medium orange
  • 1/3 cup blueberries*
  • ½ cup strawberries*
  • ½ cup mango*
  • ½ cup cooked sweet potato
  • ¼ of an avocado
  • 1 brazil nut
  • 2 cups cold filtered water
  • ice*


  1. Combine all ingredients in a high-powered blender.
  2. *Option to use frozen fruit or add ice for a thicker smoothie.
  3. *Make sure to wash all of your fruits and vegetables thoroughly, especially if you’re pregnant!


Ok, so I know what you’re thinking, “This thing probably has a ton of calories.” You’re right – this is not a low-cal smoothie. It has about 460 calories total and it’s meant to be consumed in place of a meal. It’s not supposed to be low-cal.