Green Smoothie

Tanya Eisenwasser

Print Recipe

Arugula, apple, and blueberries blended with coconut milk.

Prep 5 min

Cook 2 min

Serves 1

Gluten-freeDairy-freeVegan

Ingredients

• 1/2 cup baby arugula, packed
• 1 small apple, cored and chopped
• 1/2 cup frozen blueberries
• 1/2 cup coconut milk or oat milk
• 1/4 cup water
• 1/2 inch fresh ginger, peeled (optional)
• A few fresh basil leaves (optional)
• 1 tablespoon maple syrup (optional)
• 1/2 cup ice

Instructions

Blend

1. Add the arugula and liquid (coconut milk and water) to a blender first.
2. Blend for 15-20 seconds to break down the greens.
3. Add the apple, blueberries, ginger if using, and basil if using.
4. Add maple syrup if you want extra sweetness.
5. Add the ice.
6. Blend on high until completely smooth, about 45-60 seconds.

Serve

Pour into a glass and serve immediately.

Tips & Substitutions

• Arugula works better than spinach here. Spinach is a common trigger for histamine intolerance, so arugula is often a better-tolerated green choice.
• Apple and blueberries mask the green flavor. The fruit sweetness balances the peppery arugula.
• Start with less arugula if you're new to green smoothies. Begin with 1/4 cup and work up from there.
• Butter lettuce or romaine also work. Both are milder in flavor and generally well tolerated.
• Add a tablespoon of hemp seeds for protein. This makes it more filling without affecting the flavor much.

Why This Works

Baby arugula. A low histamine green that replaces spinach, which is commonly problematic for people with histamine intolerance. It provides nutrients and a mild peppery flavor.

Apples. Fresh apples are naturally low in histamine and commonly well tolerated. They add fiber and natural sweetness.

Blueberries. Naturally low in histamine and generally well tolerated. Frozen blueberries add thickness and sweetness.

Coconut milk. A creamy, dairy-free base that provides richness. Oat milk also works if coconut is a trigger.

Fresh ginger. Generally well tolerated and may support digestion for some people. A small piece adds warmth without overpowering the smoothie.

Storage

Best consumed immediately. Green smoothies oxidize quickly and will turn brown and bitter within 30 minutes. If needed, refrigerate promptly in an airtight container and drink as soon as possible.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.