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Healthy Spinach Pea Milk Smoothie
Smoothies
Nutri-ScoreA

Healthy Spinach Pea Milk Smoothie

Spinacia oleracea and Pisum sativum

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Healthy Spinach Pea Milk Smoothie provides 75 kcal, 4.5g of protein, 12.3g of carbohydrates, and 3g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

This smoothie combines the nutrient-dense properties of spinach and peas, providing a refreshing and healthy beverage rich in vitamins and minerals.

Also known as:
Spinach SmoothiePea Milk Smoothie
Scientific NameSpinacia oleracea and Pisum sativum
Region of OriginGlobal
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories75 kcal
Water
90%
Fiber3g
Total18.0g
Protein
4.5g(25%)
Fats
1.2g(7%)
Carbohydrates
12.3g(68%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin A469 µg (52%)
Vitamin C30 mg (33%)
Vitamin K482.9 µg (402%)
Vitamin b1 (thiamine)0.1 mg (8%)
Vitamin b2 (riboflavin)0.2 mg (15%)
Vitamin b3 (niacin)0.6 mg (4%)
Vitamin b5 (pantothenic acid)0.2 mg (4%)
Vitamin b6 (pyridoxine)0.2 mg (12%)
Folate194 µg (49%)
Choline35 mg (6%)
Vitamins with less than 2% DV
Vitamin B12: 0 µg

Minerals

Major Source (≥ 2% DV)
Calcium120 mg (12%)
Iron1.5 mg (8%)
Magnesium50 mg (12%)
Phosphorus60 mg (5%)
Potassium300 mg (6%)
Zinc0.5 mg (5%)
Copper0.1 mg (11%)
Manganese0.5 mg (25%)
Minerals with less than 2% DV
Selenium: 0.5 µg

Health Benefits

✓Rich in vitamins A, C, and K, this smoothie supports immune function, skin health, and bone health.
✓High in fiber and protein, it aids in digestion and promotes satiety, making it an excellent choice for weight management.

Possible Risks & Side Effects

!No clinically significant precautions or contraindications have been documented for this food in standard dietary intake.

How to Prepare & Consume

Blend fresh spinach, cooked peas, and your choice of milk until smooth. Add ice for a chilled version.

Smart Selection & Storage

How to Select

Choose fresh spinach with vibrant green leaves and firm peas. Avoid wilted or yellowing leaves.

How to Store

Store spinach and peas in the refrigerator in a sealed container to maintain freshness.

Medicinal Profile & Bioactive Compounds

Therapeutic properties, key bioactive compounds, and clinical applications of this food.

Medicinal Properties
AntioxidantAnti-inflammatory
Main Applications
•Nutritional supplement
•Meal replacement
Bioactive Compounds
Chlorophyll

May help detoxify the body and improve digestion.

Lutein

Supports eye health and may reduce the risk of age-related macular degeneration.

How to Consume
FreshChilledAs a meal replacement
Did you know?

"Spinach is a rich source of iron, which is essential for the production of hemoglobin in red blood cells."

Myths vs Realities

MythSpinach contains too much oxalic acid and is harmful.
RealityWhile spinach does contain oxalic acid, it is safe to consume in moderation and provides numerous health benefits.
MythAll smoothies are unhealthy due to added sugars.
RealitySmoothies can be healthy if made with whole ingredients and no added sugars.
MythYou can't lose weight while drinking smoothies.
RealitySmoothies can be part of a weight loss plan if they are balanced and nutrient-dense.

Healthy Recipes

Green Power Smoothie Bowl

A vibrant smoothie bowl packed with nutrients, perfect for a refreshing breakfast or snack.

Ingredients
  • 1 cup Healthy Spinach Pea Milk Smoothie
  • 1 banana, sliced
  • 1/2 cup granola
  • 1/4 cup mixed berries
  • 1 tablespoon chia seeds
Instructions
  1. 1. Blend the Healthy Spinach Pea Milk Smoothie with the banana until smooth.
  2. 2. Pour the smoothie into a bowl and top with granola, mixed berries, and chia seeds.
  3. 3. Serve immediately and enjoy your nutritious bowl!

Spinach Pea Milk Protein Shake

A protein-packed shake that combines the goodness of spinach and peas for a post-workout boost.

Ingredients
  • 1 cup Healthy Spinach Pea Milk Smoothie
  • 1 scoop vanilla protein powder
  • 1 tablespoon almond butter
  • 1/2 teaspoon cinnamon
Instructions
  1. 1. In a blender, combine the Healthy Spinach Pea Milk Smoothie, protein powder, almond butter, and cinnamon.
  2. 2. Blend until smooth and creamy.
  3. 3. Pour into a glass and enjoy after your workout!

Tropical Spinach Pea Milk Smoothie

A refreshing tropical smoothie that balances the earthiness of spinach and peas with sweet fruits.

Ingredients
  • 1 cup Healthy Spinach Pea Milk Smoothie
  • 1/2 cup pineapple chunks
  • 1/2 mango, diced
  • 1 tablespoon coconut flakes
Instructions
  1. 1. Blend the Healthy Spinach Pea Milk Smoothie with pineapple and mango until well combined.
  2. 2. Pour into a glass and sprinkle with coconut flakes.
  3. 3. Serve chilled for a tropical treat!

Spinach Pea Milk Overnight Oats

A nutritious breakfast option that combines oats with the goodness of spinach and peas for a filling start.

Ingredients
  • 1/2 cup rolled oats
  • 1 cup Healthy Spinach Pea Milk Smoothie
  • 1 tablespoon honey
  • 1/4 cup diced apples
Instructions
  1. 1. In a jar, combine rolled oats, Healthy Spinach Pea Milk Smoothie, honey, and diced apples.
  2. 2. Stir well, cover, and refrigerate overnight.
  3. 3. In the morning, stir again and enjoy your healthy oats!

Spinach Pea Milk Pancakes

Fluffy green pancakes that are not only delicious but also packed with nutrients from spinach and peas.

Ingredients
  • 1 cup whole wheat flour
  • 1 cup Healthy Spinach Pea Milk Smoothie
  • 1 egg
  • 1 tablespoon baking powder
  • 1 tablespoon maple syrup
Instructions
  1. 1. In a bowl, mix whole wheat flour, baking powder, and a pinch of salt.
  2. 2. In another bowl, whisk together the Healthy Spinach Pea Milk Smoothie, egg, and maple syrup.
  3. 3. Combine wet and dry ingredients, then cook on a skillet until golden brown on both sides.

Spinach Pea Milk Chia Pudding

A creamy and nutritious chia pudding infused with spinach and pea milk, perfect for a healthy dessert.

Ingredients
  • 1 cup Healthy Spinach Pea Milk Smoothie
  • 1/4 cup chia seeds
  • 1 tablespoon maple syrup
  • 1/2 teaspoon vanilla extract
Instructions
  1. 1. In a bowl, whisk together the Healthy Spinach Pea Milk Smoothie, chia seeds, maple syrup, and vanilla extract.
  2. 2. Let it sit for 10 minutes, then stir again and refrigerate for at least 2 hours.
  3. 3. Serve chilled, topped with fresh fruits or nuts.

Spinach Pea Milk Smoothie Popsicles

A fun and healthy way to enjoy your smoothie, these popsicles are perfect for hot days.

Ingredients
  • 2 cups Healthy Spinach Pea Milk Smoothie
  • 1/2 cup diced strawberries
  • 1/2 cup diced kiwi
Instructions
  1. 1. Blend the Healthy Spinach Pea Milk Smoothie with strawberries and kiwi until smooth.
  2. 2. Pour the mixture into popsicle molds and freeze for at least 4 hours.
  3. 3. Enjoy your refreshing popsicles on a warm day!

Spinach Pea Milk Soup

A warm and comforting soup that combines spinach and peas for a healthy meal option.

Ingredients
  • 2 cups Healthy Spinach Pea Milk Smoothie
  • 1 cup vegetable broth
  • 1/2 onion, chopped
  • 1 garlic clove, minced
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, sauté onion and garlic until translucent.
  2. 2. Add the Healthy Spinach Pea Milk Smoothie and vegetable broth, and bring to a simmer.
  3. 3. Season with salt and pepper, and serve warm.

Spinach Pea Milk Smoothie Parfait

Layered with yogurt and granola, this parfait is a delightful way to enjoy a nutritious smoothie.

Ingredients
  • 1 cup Healthy Spinach Pea Milk Smoothie
  • 1 cup Greek yogurt
  • 1/2 cup granola
  • 1/4 cup sliced almonds
Instructions
  1. 1. In a glass, layer Greek yogurt, Healthy Spinach Pea Milk Smoothie, and granola.
  2. 2. Repeat the layers until the glass is full.
  3. 3. Top with sliced almonds and serve immediately.

Spinach Pea Milk Smoothie Energy Bites

No-bake energy bites that are packed with nutrients and perfect for a quick snack on the go.

Ingredients
  • 1 cup Healthy Spinach Pea Milk Smoothie
  • 1 cup oats
  • 1/2 cup nut butter
  • 1/4 cup honey
  • 1/4 cup dark chocolate chips
Instructions
  1. 1. In a bowl, mix together the Healthy Spinach Pea Milk Smoothie, oats, nut butter, honey, and chocolate chips.
  2. 2. Form the mixture into small balls and place them on a baking sheet.
  3. 3. Refrigerate for 30 minutes before enjoying your energy bites.

Frequently Asked Questions (FAQ)

Can I use frozen spinach and peas?

Yes, frozen spinach and peas can be used; just ensure they are thawed before blending.

Is this smoothie suitable for vegans?

Yes, if you use plant-based milk, this smoothie is vegan-friendly.

How can I make it sweeter?

You can add a banana or a splash of honey or maple syrup for sweetness.

Can I add protein powder?

Absolutely! Adding protein powder can enhance the nutritional profile.

How long can I store this smoothie?

It is best consumed fresh, but can be stored in the refrigerator for up to 24 hours.

Is it safe for children?

Yes, this smoothie is nutritious and safe for children, but adjust the ingredients to their taste.

Can I add other fruits?

Yes, adding fruits like mango or berries can enhance flavor and nutrition.

What are the health benefits of spinach?

Spinach is high in antioxidants, vitamins, and minerals, supporting overall health and wellness.

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Comparisons
Healthy Spinach Pea Milk Smoothie vs Antioxidant Acai Almond Coconut Milk Smoothie Healthy Spinach Pea Milk Smoothie vs Antioxidant Acai Almond Milk Smoothie Healthy Spinach Pea Milk Smoothie vs Antioxidant Acai Apple Juice Smoothie
Nutrients
Protein in Healthy Spinach Pea Milk Smoothie Calories in Healthy Spinach Pea Milk Smoothie Vitamin-c in Healthy Spinach Pea Milk Smoothie Magnesium in Healthy Spinach Pea Milk Smoothie
Featured Guides
Health Benefits of Healthy Spinach Pea Milk Smoothie Healthy Recipes with Healthy Spinach Pea Milk Smoothie
Rankings
Smoothies high in vitamin-k Smoothies high in vitamin-a Smoothies low in carbohidratos Smoothies low in índice glucémico