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Nutritious & Healthy Italian Smoothie Recipe

By Ritamarie Loscalzo


Nutrient Dense, Keto-Friendly, Low Glycemic, Dairy-Free & Healthy Italian Smoothie Recipe

How to make a nutritious low glycemic, dairy-free, & healthy Italian smoothie? The majority of smoothie recipes I see lean toward ingredients that add a refreshing or sweet taste that most people find agreeable, especially for their first meal of the day.

Although I happen to love the spiciness arugula adds, if you prefer not to taste the greens you can pack the blender full of spinach or romaine and with a few other ingredients; your favorite protein powder, some blueberries,  cinnamon, vanilla, and stevia, the only thing giving away the wealth of greens is the color.

Even with all that goodness, the more that smoothies became a staple in my diet, the more I had to admit that as much as I loved them, sometimes it felt like something was missing.

 I felt full but not necessarily satisfied.

Enter the Italian smoothie!

Maybe it’s my heritage, but I realized what I was sometimes missing was that savory flavor that comes with spices such as garlic, oregano, thyme, basil, marjoram and parsley.

Besides being delicious they contain antioxidants that have anti-inflammatory and antimicrobial benefits. They increase blood flow and the oxygenation of organs, may improve memory, and help with red blood cell formation.

The tomato and celery contain vitamin C and lycopene that also act as strong antioxidants that help protect against disease.

Kale is one of the most nutrient dense foods available containing vitamins A, K, C, B6, manganese, calcium, copper, potassium and magnesium.  Bok choy contains similar phytonutrients, all of which help maintain healthy bones.

Add to it the healthy, satisfying fats from the avocado and it’s hard to know whether to drink it or pour it over some zucchini noodles.

Actually, both would work!

So next time you are feeling like something with a bit of a savory kick, try this Italian smoothie. 

It opens up a whole new world of smoothie possibilities.



  • 4 Roma tomatoes  
  • 4 cups thinly sliced celery  
  • 1/4 cup ume vinegar  
  • 1 teaspoon garlic granules  
  • 1 teaspoon Italian seasoning (more to taste)  
  • 8 cups baby kale or baby bok choy or a combination of your favorite greens
  • 1 avocado  
  • 2 cups water 



  1. Adjust water amount to desired consistency. 
  2. Blend all ingredients, except avocado, on high speed until smooth. 
  3. Add avocado, blend until incorporated, and enjoy!
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