Dandelion greens are edible and make a great addition to smoothies. this Dandelion greens smoothie recipe combines dandelion greens with cocoa powder, avocado, and blueberries.
About the Dandelion Smoothie Ingredients
1. Dandelion Greens: Dandelion greens, often overlooked in mainstream cuisine, are a part of the larger dandelion plant. They are a source of dietary fiber and possess an array of vitamins and minerals. Notably, they contain vitamin A, vitamin K, and calcium. Their taste can be slightly bitter, which adds a distinctive flavor profile when incorporated into smoothies.
2. Cocoa Powder: Derived from roasted and ground cocoa beans, cocoa powder adds a rich and robust flavor to various dishes and drinks. Unsweetened cocoa powder is known for its fiber and iron content. Additionally, it contains compounds like flavonoids, which have been researched for their potential antioxidant properties.
3. Avocado: Avocado is often lauded for its creamy texture and nutritional contributions. It’s a substantial source of monounsaturated fats, known for their potential heart-health benefits. Avocados also provide dietary fiber, potassium, vitamin K, and folate, among other nutrients.
4. Blueberries: These small, vibrant fruits are widely recognized for their sweet and slightly tart flavor. Nutritionally, blueberries are a source of dietary fiber, vitamin C, and vitamin K. They also contain compounds called anthocyanins, which contribute to their deep blue color and have been researched for their potential antioxidant properties.
The recipe uses coconut water, but you can use any liquid of choice.
Nutritional Overview:
When combined in a smoothie, the ingredients offer a diverse nutritional spectrum:
- Macronutrients: This blend delivers a balanced combination of carbohydrates (from dandelion greens and blueberries), healthy fats (primarily from avocado), and modest protein.
- Vitamins and Minerals: The combination is a powerhouse of various vitamins and minerals. For instance, the dandelion greens and avocado contribute significant vitamin K, while blueberries and avocado offer vitamin C. The inclusion of cocoa powder ensures a touch of iron in the mix.
- Fiber: Each of the ingredients in this blend, especially the avocado and blueberries, contributes dietary fiber, which plays a role in digestive health.
- Antioxidants: Both the cocoa powder, due to its flavonoids, and the blueberries, with their anthocyanins, provide antioxidant compounds that have been of interest in nutrition research.
Below is the recipe
Prep Time
2 minutes
Cook Time
2 minutes
Total Time
2 minutes
Ingredients
1 tbsp cocoa powder
½ avocado, pitted and peeled
1 cup organic Dandelion greens, chopped into 2-inch thick strips
1 tbsp ground flaxseeds
½ cup organic blueberries
1/2 cup Coconut water or to the fill line
Instructions
- Add all ingredients to your blender or large nutribullet cup, saving coconut water for last.
- Puree ingredients to desired consistency.
