Blended Salad Recipe | The Ultimate Hormone Balancing Vegan Keto Green Smoothie

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Person in apron pouring vegan keto green smoothie from blender into glass bottles surrounded by fresh green vegetables and herbs on a countertop.

So many people are afraid of green smoothies or just don’t know how to make them palatable, but what if you just combine the flavors of your favorite salad?   I decided to share my green smoothie template for a delicious savory green smoothie which is in fact a blended salad. 

From kale to broccoli to baby spinach, these leafy wonders are packed with essential nutrients with loads of health benefits. But why are greens so important, and how can we incorporate more of them into our daily meals?

Blended salads, aka savory green smoothies, offer a convenient and delicious way to ensure you're getting all the essential nutrients your body needs. Packed with a variety of colorful vegetables, root vegetables, and nutrient-dense greens, this blended salad is loaded with vitamins, minerals, and phytonutrients. 

Many green smoothies are packed with tropical fruit which can spike blood sugar and don't meet the needs of a low carb diet, but savory green smoothies can be incredibly delicious and blood sugar balancing.

Choose a blended salad when you are wanting to increase your intake of nutrient-dense greens, particularly when you are not able to consume large quantities of raw greens through chewing alone. 

Blended salads are especially beneficial for those who struggle to eat enough greens in their diet or find raw greens difficult to digest. Additionally, well-planned green smoothies are ideal for those of us looking for ways to support hormone balance, improve digestion, enhance detoxification, boost energy levels, and promote overall health. 

Whether you're following a specific dietary lifestyle or simply looking to optimize your health, adding blended salads into your routine can be an easy and effective way to ensure you're getting the vital nutrients your body needs.

Two glasses of vegan keto green smoothie and a halved avocado rest on a wooden surface, with green foliage in the blurred background.
Vegan hormone balancing with plant based kale chips.

For more recipes like this one, check out Dr. Ritamarie’s Body Freedom Nutrition Lab trial course, which includes Plant-Powered Hormone Balancing Recipes.

Try our blended salad recipe for a nutritious and delicious meal. Perfect for those looking to eat healthy without sacrificing taste.

What Is A Basic Blended Salad Made Of?

A Basic Blended Salad is a delicious mix of various vegetables, roots, and mild salad greens. Colorful produce, from crunchy carrots to sweet and juicy red bell peppers, all blended together create a flavorful and nutrient-packed meal.

In addition to the assortment of veggies, the Basic Blended Salad also includes avocado or another healthy fat to thicken the meal and provide a smooth and rich texture.

For extra flavor and nutrition, you can add powdered dulse, a type of seaweed, and other seasonings and superfoods of your choice. These optional ingredients enhance the taste and boost the health benefits of this blended meal.

To bring everything together, a splash of lemon juice or apple cider vinegar is added, giving the salad a tangy kick and enhancing digestion. You can serve cold or warm it up and serve it as a soup.

Overall, this green smoothie recipe is a versatile and nutrient-dense meal that's easy to customize according to your preferences. Just like your basic salad, choose a variety of colorful vegetables and leafy greens, a healthy fat, some flavoring, and finish off with a squeeze of citrus or apple cider vinegar.

Close-up of a vibrant green vegan keto smoothie with numerous bubbles on the surface. The texture appears thick, promising a rich and satisfying sip.

How Do You Make A Basic Blended Salad?

This Template for a Basic Blended Salad makes this meal super simple, just throw all of the ingredients in a blender!

Start by gathering a selection of vegetables, roots, and mild salad greens. Look for all of the colors of the rainbow. Think carrots, cucumbers, tomatoes, spinach, kale, purple lettuce, or any other greens you enjoy. Wash them thoroughly to remove any dirt or debris and chop or tear into manageable pieces.  We’ll let the blender do the hard work.

Now, starting with your liquid first, then your pre washed ingredients, layer them in a high powered blender. Blend the ingredients until they are completely pureed and smooth. You want a creamy consistency without any large chunks remaining. You can add more water, lemon juice, apple cider vinegar, or even dairy free milk, if needed to help with blending.

For extra creaminess and nutrition, add half to one whole avocado to the blender. Avocado also helps thicken the smoothie and provides healthy fats. If you don’t want avocado, choose another whole fat like olives, coconut or coconut butter, or a handful of nuts or seeds like flax or chia seeds.

If desired, add powdered dulse or other seasonings for flavor and nutrition, and re blend to incorporate all the ingredients. Customize by using seasonings to suit your taste preferences.

If you like Italian flavors, add in some artichoke hearts, sun-dried tomatoes, and Italian seasonings. Make it Tex Mex by adding in some jalapeno, cilantro, and smoked paprika, cumin, and chile powder.  Prefer Ranch?  Then add in a handful of hemp seeds, dill, garlic and onion powder, and some oregano.

Once you blend until smooth, pour the blended salad into a bowl or glass and serve immediately. That's it! With just a few simple steps, you can create a delicious and nutrient-packed Basic Blended Salad.

A jar of Vegan Keto Green Smoothie surrounded by kale leaves. A straw is inserted into the smoothie.

How Do These Ingredients Help With Blood Sugar Balancing And Other Hormones?

The ingredients in this green smoothie recipe are packed with nutrients that can help with blood sugar balancing and support overall hormone health.

Vegetables like raw carrots, cucumbers, and leafy greens are high in minerals and low-glycemic, meaning they have a minimal impact on blood sugar levels. 

Avocado is rich in monounsaturated fats and fiber. These nutrients help slow digestion and the absorption of carbohydrates. Herbs and seasonings like dulse contain minerals such as iodine and chromium to support thyroid function and help regulate blood sugar. Apple cider vinegar has been shown to improve insulin sensitivity and lower blood sugar levels when consumed with meals.

Rainbow Vegetables

Rainbow vegetables, like colorful bell peppers, radishes, different lettuces, tomatoes, carrots, and beets, are high in phytonutrients, vitamins, and minerals. These colorful vegetables are packed with antioxidants such as vitamin C, beta-carotene, and flavonoids. Antioxidants combat oxidative stress and inflammation protecting hormone production and signaling. 

Cruciferous Vegetables

Broccoli, kale, cabbage, Brussels sprouts, and other cruciferous vegetables contain unique compounds called glucosinolates. When broken down, glucosinolates form indoles and isothiocyanates, which have anti-cancer properties and support hormone metabolism.

One specific compound found in cruciferous vegetables is indole-3-carbinol which helps regulate estrogen metabolism. It aids in the conversion of estrogen into less potent forms, reducing the risk of estrogen dominance.

Additionally, cruciferous vegetables contain sulforaphane, a type of isothiocyanate that supports liver detoxification. Since the liver processes hormones, supporting liver function indirectly contributes to hormone balance.

Root Vegetables

Root vegetables like beets, carrots, sweet potatoes, burdock, and parsnips are nutrient dense and unique. They are rich in polyphenols, dietary fiber, and essential vitamins and minerals, including vitamin A, vitamin C, potassium, and magnesium. These nutrients are vital for hormone production, metabolism, and function. For example, vitamin A is necessary for thyroid hormone synthesis, while magnesium helps regulate insulin sensitivity. 

Many root vegetables also contain antioxidants such as beta-carotene, lycopene, and anthocyanins, which help reduce inflammation and oxidative stress. Moreover, certain root vegetables contain phytonutrients with hormone-balancing properties. Beets, for instance, contain betalains, which support liver detoxification and estrogen metabolism. Sweet potatoes contain diosgenin, a compound that helps regulate estrogen levels.

Some root vegetables, like sweet potatoes and yams, contain resistant starch, a type of fiber that acts as a prebiotic. Resistant starch promotes the growth of beneficial gut bacteria and butyrate which supports the immune system and cools inflammation.

Each time you make a new low carb smoothie recipe, use a different root vegetable to ensure you are getting the wide range of nutrients that each vegetable offers.

Salad Greens

Lettuces are not only crisp and refreshing additions but also contain antioxidants, such as vitamin C and beta-carotene. Additionally, lettuces contain phytonutrients like flavonoids and polyphenols, which have been shown to have estrogenic effects, helping to regulate hormone levels. These leafy greens also provide fiber to aid in digestion and promote the elimination of excess hormones. 

These leafy greens, including spinach, spring mixes, and romaine lettuce, are packed with essential vitamins, minerals, antioxidants, and fiber.

One key way these healthy greens aid in hormone balancing is through their low glycemic index and high fiber content. Salad greens are abundant in vitamins and minerals needed in hormone production and regulation. They contain significant amounts of vitamin C to support the adrenal glands and cortisol regulation, and vitamin K needed for blood clotting and bone health. Additionally, salad greens provide folate, a B-vitamin essential for DNA synthesis and cell division.


Avocado is hormone balancing due to its abundant nutrients and healthy fats. They are packed with monounsaturated fats, particularly oleic acid, which are vital for hormone production. These fats serve as building blocks for hormones like estrogen, progesterone, and testosterone.

Avocados are a good source of the antioxidant vitamin E. By reducing oxidative stress, vitamin E supports hormonal balance and prevents issues like insulin resistance and adrenal fatigue.

Avocados also contain vitamin B6 for hormone regulation and neurotransmitter synthesis. Vitamin B6 is necessary for converting the amino acid tryptophan into serotonin, a neurotransmitter essential for mood regulation and sleep. Balanced serotonin levels are vital to maintaining hormonal balance.

Avocados provide essential minerals like potassium and magnesium, which play key roles in adrenal gland function and cortisol regulation. Cortisol, known as the stress hormone, impacts various bodily functions, and maintaining healthy levels is crucial for hormonal balance.

You can even freeze peeled avocados! If you only use 1/2, peel the other half and throw it in the freezer. Tomorrow, you will have frozen avocado already ready for your next low carb green smoothie.


Dulse, a type of seaweed, is rich in minerals, especially iodine. Iodine is an essential mineral for thyroid health and is a key component of thyroid hormones. These hormones regulate metabolism, growth, and development. 

Dulse is also rich in other minerals like iron and manganese. Iron is necessary for the production of hemoglobin, which carries oxygen in the blood. Adequate iron levels are essential for energy production. Manganese, on the other hand, acts as a cofactor for various enzymes involved in hormone synthesis and metabolism.

Dulse also contains antioxidants like vitamin C and flavonoids, and it is a good source of omega-3 fatty acids, particularly EPA and DHA. These fatty acids have anti-inflammatory properties and are important for brain health, mood regulation, and hormone synthesis.

Are you ready to upgrade your health with a simple, yet incredibly powerful addition to your diet? Say hello to the blended salad! This nutrient-packed elixir that can transform your health from the inside out. Enjoy this delicious blend of rainbow vegetables bursting with antioxidants, cruciferous vegetables brimming with detoxifying properties, and hearty root vegetables full of essential nutrients. Add in a generous handful of nutrient-rich salad greens, and you've got a hormone-balancing powerhouse in a glass.

Sip on this vibrant low carb green smoothie, feeling energized and nourished. With just a few simple ingredients and a quick whirl in the blender, you can enjoy all the health benefits of a salad in a convenient and delicious liquid form that is easily absorbed into the body. So why wait? Give your body the nutrients it craves and make a blended salad today! Your hormones will thank you.

A glass of vegan keto green smoothie is placed on a wooden table. In the background, there is a blender with green smoothie residue.

The Ultimate Blended Salad or Vegan Keto Green Smoothie Recipe

These leafy beauties, which include baby spinach, broccoli, and kale, are full of health benefits and important elements. However, what makes greens so vital, and how can we include more of them in our regular diets?
No ratings yet
Prep Time 20 minutes
Cook Time 0 minutes
Total Time 20 minutes
Course Drinks, Main Course, Salad
Cuisine American
Servings 1
Calories 1448 kcal


  • blender


Basic Blended Salad TEMPLATE

  • 2 cups rainbow vegetables chopped, choose a variety of colorful vegetables
  • 1 cup root vegetable chopped
  • 2 handfuls salad greens
  • ½ cup avocado oil or, ½ cup olives, nuts, seeds or any healthy fat
  • 1 Tablespoon seasonings or superfoods
  • ¼ cup liquid plus more to help with blending (lemon juice, apple cider vinegar, water, or plain dairy free milk)

Example Vibrant Blended Salad:

  • 2 cups vegetables chopped (broccoli, cucumber, red bell pepper)
  • 1 cup root vegetable chopped (carrot and jicama)
  • 2 handfuls of mild salad greens torn or chopped (spring mix)
  • 1/2 – 1 avocado optional
  • powdered dulse a seaweed and/or other seasonings of your choice (optional)
  • 1 Tablespoon seasonings Italian Seasoning and a little dulse
  • ¼ cup lemon juice or apple cider vinegar or enough water for blending


  • Add your lemon juice or other liquid to a high speed blender.
  • Place your greens and vegetables in the blender.
  • Add more liquid to get things going and blend until vegetables are completely pureed.
  • Add the avocado if desired.
  • Add any desired dulse or seasonings and blend one more time.


*If you prefer a sweet tasting green smoothie, add some liquid stevia extract or monk fruit.


Calories: 1448kcalCarbohydrates: 110gProtein: 18gFat: 112gSaturated Fat: 13gPolyunsaturated Fat: 16gMonounsaturated Fat: 77gSodium: 353mgPotassium: 2093mgFiber: 34gSugar: 13gVitamin A: 19644IUVitamin C: 102mgCalcium: 433mgIron: 11mg
Keyword food for hormone balance, keto, keto smoothies, leafy greens, plant-based, Savory Green Smoothie, smoothie, Vegan, vegan salad recipe
Tried this recipe?Let us know how it was!

Where Can You Find This And Other Nutritious And Delicious Recipes Like It?

This delicious smoothie recipe and more vegan keto recipes like it is found in Dr. Ritamarie’s Blended Greens for Health and Longevity: Harnessing the Magic of Green Living Foods for Energy and Vitality found in the Unstoppable Health Community’s Complete Digital Recipe eBook Collection.

Vegan hormone balancing with plant based kale chips.

For more recipes like this one, check out Dr. Ritamarie’s Body Freedom Nutrition Lab trial course, which includes Plant-Powered Hormone Balancing Recipes.

Try our blended salad recipe for a nutritious and delicious meal. Perfect for those looking to eat healthy without sacrificing taste.

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