Sweet Punch Romaine Lettuce Smoothie
If you’ve never had romaine lettuce in a smoothie before, this Sweet Punch Romaine Lettuce Smoothie is a great one to start with. Sweet and crisp with a unique flavour that can’t be replicated. This smoothie really packs the punches.
Difference between Romaine Lettuce, Spinach and Kale
It is good to rotate your greens in your green smoothies, I believe mainly because it’s good to get a variety of nutrients from different plant sources. Each type of green has a different nutritional profile and it’s good to cover all your bases and ensure you are getting the whole spectrum of nutrition for good health.
In terms of nutritional value, kale is the winner every time by far. So I’d recommend trying to make kale smoothies on a regular basis as this is a very easy way to get a lot of vitamins and minerals in your diet. Spinach is the next best thing, nutritionally speaking and because it has such a mild flavour this is usually my green of choice when I’m making recipes to share with you.
Romaine Lettuce doesn’t have anywhere near as much nutrition as kale but it is still really good for you so it’s great to eat it on a regular basis. If you have it more often than not in your smoothies, it might be better to add a lot more romaine lettuce than you would normally use.
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I often eat all 3 forms in one day. I regularly have either kale or spinach in my Green Thickies, a big romaine salad for dinner and sometimes I have kale chips for an evening snack.
You might also want to try swiss chard, bok choy/pak choi or parsely in your smoothies. Dandelion Greens and Collard Greens have a stronger taste but are so beneficial for your health that’s it’s worth the more bitter taste.
One thing not worth bothering about is Iceberg lettuce. It hardly has any nutrition whatsoever. Generally the darker the green the more nutrition is contains, so you can tell from the colour of iceberg lettuce that it’s going to be a bit of a washout nutrionally.
Benefits of Romaine Lettuce
The Vitamin C and beta-carotene in romaine lettuce make it especially good for your heart preventing cholesterol. The folic acid helps with damaged blood vessels. The potassium contents help to lower blood pressure.
Sweet Punch Romaine Lettuce Smoothie
Romaine lettuce does have a stronger taste than spinach so you have to be more careful which fruits you add it to. If you want to minimise the taste of the lettuce the sweeter the fruit the better. This smoothie is great as it has so much sweet fruit that the bitter romaine taste is minimised and I’ve no doubt you’ll absolutely adore this Sweet Punch Romaine Lettuce Smoothie as I do.
Which greens do you add to your green smoothies, and do you eat any other type of greens in your other meals?
Sweet Punch Romaine Lettuce Smoothie (Green Smoothie/Green Thickie)
Ingredients
- 1 Cup Water If you are drinking this straight away replace this with one cup of ice and add it at the end of blending
- 1 Cup Dairy Free Milk Like this
- 1 Cup Strawberries
- 1 Banana OR 1 Cup of Mango or 1 Small Mango
- 1 Cup Pineapple
- 1 Apple chopped
- 1 Cup chopped Romaine Lettuce tightly packed or 2 cups loosely packed (or Spinach or any other mild greens)
- 2 Tablespoons Pumpkin Seeds Like this
- ½ Cup dried Apricots Like this
- 1 Cup of Oats Like this
Instructions
- Blend the ingredients in the following order:
- 1. Blend the dry ingredients and liquid first for a short time
- 2. Blend the greens next for a short time (if using)
- 3. Blend the fruit and the rest of the ingredients until smooth (or as smooth as your blender will allow. High speed blenders may need 2 minutes for a Green Thickie, less powerful blenders may need a lot more, sometimes 5-10 minutes)
- More tips:
- Blending this way allows the dry ingredients to be blended for longest, it means the greens will fit in your blender and your fruit gets less blending so it doesn’t become too hot.
- - Add more water if required to thin it out.
- - Substitute any of the ingredients for whatever you already have.
- - If your smoothie is too warm, you can cool it down in the fridge or freeze some of your ingredients before blending. You can also replace half of the liquids with ice. Add the ice at the end. It is better to add frozen ingredients at the end to cool the smoothie down.
- How much should I drink to replace a meal?
- - Only use a meal replacement if you’ve added the oats/quinoa.
- - This Green Thickie serves 2 so you should DRINK HALF OF THIS RECIPE. But if you have higher calorie requirements you may need to drink more.
- Suitable for Special Diets:
- - Gluten free (Use GF Oats or Quinoa)
- - Raw (Use raw oats/quinoa)
- - Vegetarian, vegan, dairy free, egg free, refined sugar free, wheat free, soya free (don’t use soya milk or tofu),
- - Salt free (don't add salt)
- - Nut free (replace nuts with sunflower or pumpkin seeds. This doesn't include coconuts)
- More information about making the perfect Green Thickie
- If you are new to Green Thickies and have more questions about making the perfect green thickie, please read this guide on How to make a Green Thickie
Suitable for Special Diets:
- Gluten free (Use GF Oats or Quinoa)
- Raw (Use raw oats/quinoa)
- Vegetarian, vegan, dairy free, egg free, refined sugar free, wheat free, soya free (don’t use soya milk or tofu),
- Salt free (don’t add salt)
- Nut free (replace nuts with sunflower or pumpkin seeds. This doesn’t include coconuts)
More information about making the perfect Green Thickie:
If you are new to Green Thickies and have more questions about making the perfect green thickie, please read this guide on How to make a Green Thickie.
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Hi, I’m Katherine. I lost 56 pounds and recovered from Chronic Fatigue Syndrome by replacing meals with Green Thickies – my original smoothie concept.
chin says
vitamin C in Romaine Lettuce is very good for health, specially for our skin, :-) thanks for the recipe, it’s good and healthy for our family
. will make it someday
Katherine Natalia @ Green Thickies says
Yes there is an abundance of vitamin C in romaine lettuce so good for your immunity too. Yes my skin has totally cleared up since drinking green smoothies as I used to have very bad acne for years. Thank you for visiting.
Choc Chip Uru says
Thank you for more teachings about different greens – I knew they had specific roles but never looked them up!
I love your healthy green smoothie too :)
Cheers
Choc Chip Uru
Katherine Natalia @ Green Thickies says
Thank you Choc Chip Uru. If you ever need to look up the nutritional value of your food a good place to go is http://cronometer.com/ as it’s so easy to use. Have a great day!
Kathleen @ KatsHealthCorner says
I never would have thought of adding romaine lettuce to a smoothie. What a great idea! :)
Katherine Natalia @ Green Thickies says
Thank you. Romaine Lettuce can be bitter in smoothies so you have to get the right recipe, usually the sweeter the fruit the better.
nicole says
To remove its bitter taste I cut my romaine up into two inch chunks and soak overnight in filtered water in the refrigerator.
Katherine Natalia @ Green Thickies says
Oh wow, I’ve never heard of that before! Can you still taste the lettuce in the smoothie at all? Thanks so much for the great tip, I’m going to try that!
Nicole says
the lettuce just taste sweeter; same overall flavor. Last night I was lazy and just cut off the end – about 2 inches- of a head of romaine and stuck it in a big cup of water and when I checked it this morning found that worked to remove the bitter taste as well. I have never read of this and last year I was searching the internet for a way to save an extremely bitter 5 head package that I had bought. no one had any ideas that I could find, so I started experimenting and this is what I came up with.
Katherine Natalia @ Green Thickies says
Brilliant, thanks for letting me know it worked for the whole head too. Thank you so much for sharing your great tip. I’ll definitely remember that one!
Sanne says
I made my one tonight and put quite some romaine in it, but no bitter taste at all. My lovely blender took care of it all. I hope this one with milk will get me through the morning better then one with a only water base.