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“7 Fruits & Veggies a Day” Green Smoothie

Green Smoothies Smoothies, Shakes & Drinks
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Are you including enough fresh fruits and vegetables in your diet? A recent survey in Australia revealed some startling realities - that more than 10 million Australian adults (44.5%) eat two or less fruits and veggies a day - well below the recommended Australian Dietary Guidelines. What is more alarming, is that the survey found that almost one million Australian adults (3.8%) have absolutely NO fruits or vegetables each day. Generation Y is four times more likely than Baby Boomers to eat no vegetables in a day. I am sure it is similar in America.

Spurred on by these findings, Vitamix Australia is leading the green smoothie movement in Oz with their 7@7 Go-for-Green Breakfast Challenge - inspiring Aussies to include the recommended daily intake of 7 fruit and vegetables in a breakfast green smoothie. The challenge started on June 5th, and top Australian celebrities like Sigourney Cantelo"Fast Ed" HalmagyiJanella Purcell, Pete JacobsTeresa Cutter, Kemi Nekvapil, and Sally Obermeder all sharing their favourite green smoothie recipes and healthy living tips in a fabulous free eBook available to anybody who signs up for the challenge. 

You can participate in this challenge at any time. It is a great reminder for anybody. Here is one of my super easy go-to green smoothie recipes that includes the RDA of fresh fruits and vegetables. I love the tropical flavours of the mango and pineapple, and love to boost the nutritional density of this smoothie with some hemp seeds, chia seeds, and flaxseeds (linseeds in Oz). 

So, take up the challenge, and see if you and your family can include 7 servings of fruits and vegetables for breakfast for 7 days! 

Learn more about 7@7 at Vitamix Australia
Follow them on Facebook and Twitter 

“7 Fruits & Veggies a Day” Green Smoothie

  • 1 cup unsweetened almond milk or coconut water
  • 1 cup baby spinach
  • 1 cup kale
  • 1 cup fresh or frozen mango
  • 1 cup fresh or frozen pineapple
  • 1 orange peeled and seeded
  • 1 lime peeled
  • 1/2 cucumber
  • 1 banana
  • 1 Tbsp goji berries or 1/2 cup mixed berries
  • 1 to 2 dates (optional) 
  • 1 Tbsp hemp seeds (optional)
  • 1 Tbsp flaxseeds (optional)
  • 1 Tbsp chia seeds (optional)

Throw everything into your Vitamix, and blend until smooth and creamy.
Serves 2. 

Tip: select fresh spinach popeye would be proud of

The best tasting spinach has vibrant bright green leaves with crisp stems. This spinach also has the highest nutritional value. Purchase organic wherever possible. Avoid wilted leaves that have yellow discolouring, bruising, or a slimy coating. This spinach has passed its prime and should not be consumed.

This looks fabulous! I can’t wait to try it. My partner claims every recipe I’ve tried using kale (none from your site though,) tastes like Pepto-Bismol. LOL! I’m adding plenty of sweet fruits and no idea what I’m doing wrong, but they don’t taste right. Perhaps the combination of spinach and kale in this one will help! Thanks as always for all that you do!


LOL! With kale, always start with 1/2 cup until you get the balance right and add from there. You need sweet fruits or lemon or lime juice to balance the bitterness in most blends. Enjoy :)

Nice information shared with us. I use to eat sweet fruits and vegetable on daily basis. I try to ignore wrong habits so that I can maintain my fitness.


Oh, this is so good! You’ve gotten me hooked on the goji berries from Nativas. I hope they partner with you for a discount again sometime.


Awesome. Goji berries are SO great. Yes! Another Navitas Naturals Giveaway is coming in March. 42 days of giveaways in the lead up to my book launch. I will be giving away 7 Navitas packs!

I think I meant Navitas.


LOL! Oh, I used to do that ALL the time. They get it a lot! No worries :)

Great round up ! Those smoothies look good but I will not make them because I’m too lazy. However, I might try this summer after my garden starts producing vegetables. ;)


I hope you can find the energy and make the effort. These recipes are loaded with nutrients and are an easy way to get your daily dose of fruits and veggies.

I am a big fan of fruit juice.
Normally I use carrots, cucumber, lemon, melon, mango, watermelon to make juice.
I have not tried your way, I’ll go a little further.


What would be good alternatives for the orange and cucumber?


You could omit the cucumber and use apple instead of orange.

87 carbs and 56g sugar! That is not healthy


Tina - this is just a blend of fruits and vegetables. Yes, it contains carbs and sugar, but they are natural sources. I am not a number cruncher or counter. I look at the integrity of the ingredients. Everybody has a different view about nutrition. But, I think this blend satisfies my criteria for healthy.

Hi Tess - what are your thoughts about raw consumption of leafy greens? They have been said to contain goitrogrens that can aggravate hypothyroidism. What I’ve done is steamed any cruciferous vegetables for a few minutes before I throw them into my vitamix, as that apparently can mitigate potential toxins. Do you have an opinion on this potential issue? Thanks!


Pete - my experience has been that it depends on the individual as to whether they can tolerate large amounts of raw leafy greens. Oxalate toxicity is an issue, and I highly recommend rotating your greens and eating a different one every day of the week to avoid this. With regards to cooking, for some people lightly steaming is very beneficial and can aid digestion. I am glad that is working for you. I personally can tolerate raw leafy greens, so don’t steam them. Thanks for sharing.

Just tried this recipe! It’s amzing taste great I added strawberries to mine. I’ve had kale smoothies before and always found the taste to be not pleasant but not disgusting but this recipe gets it just right


Awesome. So glad you enjoyed it.

Please help, I started the smoothie kick thinking it would be the best thing I can do for my health, being 50yo and having suffered a heart attack five years ago. Anyway after a couple of weeks having fruit and veg smoothies very similar to the recipe above I was so sick, I felt bloated, pains in the stomach, no energy. When I stopped the smoothies I was fine. Thinking how can this be…. I tried it again, same thing, sick as a dog. What gives?


I’m so sorry to hear of your health issues Paul. I’m not a doctor or a health-care professional, and am not familiar with you, so I can’t comment definitively. However, it could be because you were drinking smoothies with too much fruit/natural sugar (that can cause bloating) or you are sensitive to food combining (not putting fruits with other vegetables etc). I would consult with your doctor, and try doing more vegetable-based smoothies or low sugar fruit smoothies (lemons, limes, grapefruits, berries) with leafy greens (technically flowers or blossoms and combine with fruit) and avocado or cucumber (also fruits). Do not mix vegetables with fruits. But, please run everything I say past your health-care professional. Good luck!


I’ve been seeing a lot about this blending/juicing lately, and i think i’ll try it out, but i got a few questions first :)

1) First of all, i’m a man of habit.. So i would like to know if i can keep drinking THIS blend from now on and forever (granted that i like it of course), or would there be any “side effects” from consuming the same each and every day?

2) I’ve seen “Hungry For Change” where they talk about parsley and coriander as well. Would there be anything wrong with adding these ingredients on top of your recipe? I’m thinking about the mixing of whatever could cause a, whatever do i know.. :D), if no, how much you coriander and parsley would you recommend?

3) I’ve been informed that the best time to consume such a blend, would be first thing in the morning.. I do not eat in the morning.. Would it be a bad idea to consume the drink in the evening after a gym session, probably with an added scoop of protein powder?

4) What is your 2 cents about organic/bio? Is it necessary to go full organic/bio, or maybe only with the veggies/fruits which doesn’t have a “shell”?

5) Even with such a nutrion packed drink, wouldn’t it be a good idea to pop a multi each day on top of the blend to make sure every vitamins and minerals has been consumed?

I think that would be all for now..
Thanks in advance!

Kind Regards


I think it’s best to consume organic produce wherever possible. Having said that, this isn’t always possible, and so I use the Environmental Working Group’s Dirty Dozen list to guide which fruits and vegetables should absolutely be purchased organic for the least consumption of harmful pesticides (organic produce is sprayed as well). I don’t recommend consuming the same blend every day. For nutrient diversity and to prevent the build up of any one substance or food in the body, it’s best to rotate your blends (particularly those containing leafy greens). So, blend up one using spinach and some fruits and veggies one day, and then use kale another day with a different blend, then beet greens another day, cilantro another, parsley another. Parsley and Cilantro have huge health benefits, and I highly recommend adding them to smoothies. They would be too overpowering together in this smoothie. You could add a small handful of parsley (I prefer flat-leaf as it is less bitter) to this blend. There are tons of other smoothies recipes on the site and in my smoothies app that use a variety of greens, herbs, fruits, and veggies to get you started. There is nothing wrong with drinking smoothies at any time of the day, and you could always add a scoop of protein powder. I just don’t recommend drinking them right before bed. Particularly those blends with a high amount of fruit (natural sugar). I hope this helps.

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