What are some vegan nutrient-dense smoothie recipes?

What goes in a vegan nutrient-dense smoothie?

Use whole plant foods for variety: fruit, leafy greens, seeds, nut butter and a plant protein. The goal is a smoothie that carries real food, not just sugar.

A simple formula

• Liquid: unsweetened soy, oat, almond or pea milk, preferably fortified with calcium and vitamin D.
• Protein: soy milk, silken tofu, hemp seeds, nut butter or a vegan protein powder.
• Fruit: berries, banana, mango, pineapple.
• Greens: spinach or kale.
• Fats and fiber: chia, ground flax, oats, avocado.

Three vegan smoothie recipes

1. Berry tofu: berries, silken tofu, soy milk, a little maple syrup only if needed.
2. Green peanut: spinach, banana, peanut butter, oat milk, chia seeds.
3. Tropical hemp: mango, pineapple, hemp seeds, coconut water, spinach.

Amounts are a starting point; adjust for taste and thickness.

Label checks

• Choose unsweetened plant milks; flavored versions add sugar.
• Fortification varies by brand: look for calcium, vitamin D and B12 on the label.
• Honey is not vegan, so use maple syrup or just ripe fruit.
• Protein powders differ widely; pick a short ingredient list and a reputable maker.

Good to know

Plant milks differ in nutrients, so compare labels. Vitamin B12 is found naturally in animal foods, so people who eat no animal foods commonly rely on fortified foods or supplements; ask a health professional what is right for you. Tufts University advises whole produce over juice and skipping added sweeteners.

Make it balanced

Aim for something from each group: a protein, a fat, a fiber source and produce. If it tastes bland, add vanilla, cinnamon or a squeeze of lemon instead of sugar, and keep the serving to about 12 to 16 ounces.