Anti-Inflammatory Raspberry & Spinach Smoothie

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Start your day off right with this tasty smoothie featuring anti-inflammatory ingredients. Spinach provides antioxidants that help eliminate damaging free radicals, while raspberries contain polyphenols that have their own anti-inflammatory effects. If you prefer your smoothie a touch sweeter, feel free to add an additional date.

a recipe photo of the Anti-Inflammatory Raspberry & Spinach Smoothie
Photo:

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe Hauser

Active Time:
5 mins
Total Time:
5 mins
Servings:
1

Nutrition Notes

Are Raspberries Good for You?

Like other berries, raspberries contain a wealth of antioxidants, vitamins and minerals. They’re one of the best berries for fiber, with 1 cup providing 8 grams. They’re also high in vitamin C. Eating raspberries may help relieve inflammation and support heart health and a healthy weight.

Is Coconut Milk Beverage Healthy?

Coconut milk is made from the meat of mature coconuts. While coconut is high in saturated fat, the type of saturated fat in coconuts is made of medium-chain triglycerides—and evidence is unclear regarding their effect on the body. In other words, they might not be as harmful as other types of saturated fats. Unlike cow’s milk, coconut milk does not offer much in the way of protein, so if you want more protein in your smoothie—and want to keep it plant-based—consider adding a scoop of vegan protein powder to your smoothie.

Is Spinach Healthy?

Spinach is a leafy green veggie that’s packed with nutrients. A 2-cup serving of spinach provides 16% of your daily vitamin C, 25% of your daily folate, 26% of your daily vitamin A and a whopping 200% of your daily vitamin K needs. The antioxidants and other nutrients in spinach can help calm inflammation and support eye, bone and skin health, as well as healthy blood pressure.

Tips from the Test Kitchen

Can I Use Fresh Raspberries Instead of Frozen?

Absolutely. However, your smoothie might not be as cold or thick if you use fresh raspberries instead of frozen ones.

Frequently Asked Questions

What’s the Difference Between Coconut Milk and Coconut Water?

Coconut milk is made by shredding the meat of a mature coconut, combining it with warm water and then straining it. The result is a creamy ingredient that can be used in curries, soups, sauces and marinades, and it’s often used as an alternative to dairy milk in baked goods and puddings, as well as breakfast fare such as pancakes and waffles. For this recipe you want to use coconut milk beverage from a carton (typically in the refrigerator near the other nondairy milks) rather than canned coconut milk, which is thicker and has a higher fat content.

Coconut water is the clear liquid found inside the hollow of a young coconut. It is often used as a low-calorie, hydrating drink. It can be enjoyed as is or added to smoothies, cocktails and raw vegan desserts. Some people cook their rice with it. Be mindful of recipes that call for either coconut milk or coconut water because they’re not interchangeable. If you happen to use the wrong one, your recipe could suffer.

Additional reporting by Carrie Myers, M.S. and Linda Frahm

the ingredients to make the Anti-Inflammatory Raspberry & Spinach Smoothie

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe Hauser

Ingredients

  • 2 cups frozen raspberries, plus more for garnish

  • 2 cups packed baby spinach

  • 3/4 cup unsweetened coconut milk beverage

  • 1/2 cup ice

  • 2 pitted Medjool dates

  • 1 teaspoon vanilla extract

Directions

  1. Combine raspberries, spinach, coconut milk, ice, dates and vanilla in a blender; process until smooth, about 2 minutes. Pour into a large glass; garnish with raspberries, if desired.

    a photo of the ingredients blended up

    Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe Hauser

EatingWell.com, April 2024

Nutrition Facts (per serving)

322 Calories
6g Fat
66g Carbs
7g Protein
Nutrition Facts
Servings Per Recipe 1
Serving Size 2 1/2 cups
Calories 322
% Daily Value *
Total Carbohydrate 66g 24%
Dietary Fiber 28g 101%
Total Sugars 32g
Protein 7g 15%
Total Fat 6g 8%
Saturated Fat 3g 16%
Cholesterol 0mg 0%
Vitamin A 289µg
Vitamin C 119mg 133%
Vitamin D 0µg
Vitamin E 5mg 31%
Folate 205µg
Vitamin K 321µg
Sodium 65mg 3%
Calcium 177mg 14%
Iron 5mg 28%
Magnesium 153mg 37%
Potassium 1107mg 24%
Zinc 2mg 19%
Vitamin B12 0µg

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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