This green smoothie includes powerhouse ingredients like avocado, coconut milk and mango to support pregnancy and new mamas to be! It’s high in iron, vitamin C, calcium and fiber.
Today I’m sharing the best pregnancy smoothie recipe that was a total staple during my pregnancy with Wylder, especially during those first trimester food aversions, it was one of the only ways I was getting any type of vegetable in.
As a Registered Dietitian, I love my greens and when I can find ways to get more in with no extra effort while tasting amazing, that is a major win in my books!
I’ll also be sharing some tips on how to maximize the nutrition benefits— making sure it still tastes delish— because there’s no reason you should be choking back a green smoothie just to say you did it. Haha.
Pregnant or not, smoothies are such a great way to pack in a ton of nutrients right off the bat in the morning! I think we can all agree that if we can find a tasty way to do this it’s a win-win.
Tip: I find that having recipes on-hand always makes for quicker and easier smoothie making, so I’ve created a list of ideas for easy meal prep smoothies here!
The Best Pregnancy Green Smoothie
What makes a great smoothie for pregnancy?
- Includes nutrients that are in increased need during pregnancy (like iron, calcium, vitamin C and fibre!)
- Includes mint and ginger – both known to settle upset stomachs (you’re welcome morning sickness!
- It is cold and creamy which makes it easier to stomach if you’re feeling queasy
- You can prep this baby ahead of time to help you out when you’re feeling tired! (see below for how to make your own smoothie pucks!
- And it tastes DELICIOUS!
The Health Benefits of this Green Smoothie
It can be a challenge to get everything you need when you’re not feeling so hot. Smoothies are a great way to pack a lot of nutrients and benefits into one meal!
- Essential for hemoglobin production which assists in the delivery of oxygen to body tissues.
- Iron is an important mineral that supplies blood and oxygen to your baby throughout pregnancy, therefore, the need for iron goes up to keep up with the increase in blood supply. According to Health Canada, the Recommended Dietary Allowance for iron during pregnancy is 27mg/day.
- An important antioxidant for wound healing, tissue repair, and helps aid in the body’s collagen production.
- Helps increase absorption of iron. The Recommended Dietary Allowance for vitamin C during pregnancy is 85mg/day.
- Required for fetal growth and development and reduces the risk of neural tube defects during pregnancy. The Recommended Dietary Allowance for folate during pregnancy is 600mcg/day
- Helps make red and white blood cells in the bone marrow.
- Important for the absorption of fat soluble nutrients, such as vitamin A, D, E and K.
- An essential nutrient for baby’s brain and eye development during pregnancy.
- Helps build and maintain strong bones.
- Calcium is an important mineral that forms your baby’s bones and teeth. During pregnancy your body provides calcium to your developing baby. Since the human body cannot synthesize calcium on its own, it’s important to consume enough through food/supplementation— pregnant or not. The Recommended Dietary Allowance for calcium during pregnancy is 1000mg/day.
- Provides satiety and repairs/builds muscle tissue.
- Aids in growth of fetal tissue during pregnancy.
- Supports eye health.
- An important vitamin for fetal ocular health and maternal night vision. The Recommended Dietary Allowance for vitamin A during pregnancy is 770mcg/day
- Neutralizes free radicals in the body that cause cellular damage.
- Aids in development of baby’s bones and teeth during pregnancy.
Mint & Ginger
- Mint and ginger can be helpful in aiding digestion, soothing the stomach, and relieving nausea.
A Few Tips to get the Most Out of your Green Smoothies
- Include an ingredient with Vitamin C (oranges, mango etc.) or acid (lemon juice or zest) to help your body absorb all that plant-based iron!
- If you’re feeling nauseous, add in some ginger or mint to soothe your stomach (but skip the mint if you have heartburn!)
- For extra creaminess and to help you absorb the fat soluble vitamins A,D,E and K include a healthy fat like avocado. As an alternative, try your favorite nut butter!
Smoothie Meal Prep Tips
- Double or triple the recipe and freeze in lined muffin tins (I like to use silicone liners), remove and store in a ziplock bag for ready to go smoothies. Take them out the night before or pack them in your lunch to thaw just in time for lunch!
Other Awesome Pregnancy Smoothies
- Hangover Cure Orange & Ginger Smoothie – obviously not for a hangover, but at times it feels the same! Haha. This one is a great nausea cure!
- Creamy Chocolate Banana Chia Seed Shake – perfect for those chocolate cravings!
- Strawberry Basil Smoothie – another one high in Vitamin C and so refreshing and delish!
If you have any other great tips, please do share in the comments!
If you make this recipe don’t forget to tag me on Instagram @lindsaypleskot so I can see your blends! I hope you enjoy!Print
A delicious every day green smoothie. Pregnancy friendly to support nausea and good pre-natal nutrition. High in Iron, Vitamin C and Fiber.
- 4–6 cups of greens (spinach and kale are my go-tos)
- ½ avocado
- 1 cup milk of choice (I love the coconut milk in tetra packs for the added tropical flavor)
- 1 cup Greek yogurt (I used plain but Vanilla would also be good for a bit of sweetness)
- 1 cup frozen pineapple or mango
- 1 orange, peeled
- Juice of ½ lemon
- Optional: mint and ginger
Add all ingredients to a blender and blend until smooth. Enjoy!
- Prep Time: 5 min
- Cook Time: 60 seconds
- Category: Beverages
- Method: Blended
- Cuisine: North American
- Serving Size: 2
Keywords: Pregnancy Nutrition, Green smoothie