Strawberry Fields Forever

The Strawberry Fields Forever smoothie is a harmonious blend of sweet strawberries and garden-fresh vegetables, creating a nutritional symphony in a glass.
This vibrant creation pairs the beloved sweetness of ripe strawberries with the earthy notes of spinach, the creamy richness of avocado, and the refreshing brightness of mint for a truly balanced flavor experience.
Inspired by nature's bounty, this smoothie offers an approachable way to increase your daily vegetable intake while still enjoying the delicious flavors of summer strawberries.
Whether you're looking to incorporate more greens into your diet, support your body's natural detoxification processes, or simply enjoy a refreshing and nutritious beverage, Strawberry Fields Forever delivers garden-fresh nutrition in every sip.


- Excellent source of folate and iron from spinach for healthy blood production
- Contains heart-healthy monounsaturated fats from avocado
- Rich in vitamin C and antioxidants from strawberries to support immune function
- Provides natural digestive support from fresh mint
- Offers a balanced combination of fiber, healthy fats, and natural sugars for sustained energy


2 cups fresh strawberries, hulled
1 cup fresh spinach, packed
1/4 avocado, ripe
10-12 fresh mint leaves
1 cup coconut water
1 tablespoon fresh lemon juice
1 teaspoon honey or maple syrup (optional)
4-6 ice cubes


Strawberries: Packed with vitamin C, manganese, folate, and potassium. Rich in antioxidants like anthocyanins and ellagic acid that may reduce inflammation and improve heart health. Contains fiber for digestive health.
Spinach: Excellent source of iron, folate, vitamins A, C, and K. Provides lutein and zeaxanthin for eye health. Contains nitrates that may support cardiovascular function and athletic performance.
Avocado: Rich in monounsaturated fats that support heart health and enhance nutrient absorption. Provides vitamin E, potassium, and fiber. Contributes creamy texture and satisfying mouthfeel without dairy.
Mint leaves: Contains menthol that supports digestion and may reduce bloating. Offers antioxidants and phytonutrients with antimicrobial properties. Provides a naturally refreshing flavor without added sugar.
Coconut water: Natural source of electrolytes including potassium, magnesium, and calcium. Lower in sugar than fruit juices while providing hydration and minerals. Supports post-exercise recovery and general hydration.
Lemon juice: Rich in vitamin C and antioxidants. Helps maintain the bright color of the smoothie while enhancing flavors. Supports digestion and may help alkalize the body.
Honey/maple syrup: Natural sweeteners that contain trace minerals and antioxidants. Provides optional sweetness with more nutritional value than refined sugar.


Calories: Approximately 230
Protein: 3g
Carbohydrates: 36g
Fiber: 9g
Fat: 9g (primarily healthy monounsaturated fats)
Key vitamins and minerals: Vitamins C, A, K, folate, potassium, manganese, iron
Antioxidants: Anthocyanins, ellagic acid, lutein, zeaxanthin, and various polyphenols


- Blender
- Measuring cups and spoons
- Cutting board and knife
- Citrus juicer or reamer (for lemon)
- Serving glass


1. Wash strawberries, spinach, and mint leaves thoroughly.
2. Hull strawberries and cut larger ones in half.
3. Scoop out 1/4 of a ripe avocado.
4. Add coconut water to the blender first, followed by lemon juice.
5. Add spinach and mint leaves, blending briefly to break down the greens.
6. Add strawberries, avocado, honey (if using), and ice cubes.
7. Blend on low speed first, then increase to high until smooth and creamy (about 30-45 seconds).
8. If the smoothie is too thick, add more coconut water. If not sweet enough, add a little more honey or maple syrup.

Total preparation time: 5-7 minutes


- Serve in a tall glass garnished with a strawberry slice and small mint sprig
- Pour into a chilled glass for maximum refreshment
- For a more filling breakfast, pair with a slice of whole grain toast with nut butter
- Serve in a portable container for an on-the-go breakfast or snack
- For a smoothie bowl variation, use less liquid and top with granola, sliced strawberries, and hemp seeds


- Best consumed immediately after blending for optimal freshness, nutrition, and vibrant color
- Can be stored in an airtight container or mason jar in the refrigerator for up to 12 hours
- Add an extra squeeze of lemon juice to help prevent browning if storing
- Shake or stir well before drinking if separation occurs
- Not recommended for freezing in prepared form


Protein boost: Add 1 scoop of vanilla protein powder or 2 tablespoons of hemp seeds
Extra greens: Add 1/2 cup cucumber or a small handful of kale
Digestive support: Add 1/2-inch piece of fresh ginger
Omega-3 boost: Add 1 tablespoon of ground flaxseed or chia seeds
Berry variation: Substitute half the strawberries with raspberries or blackberries
Tropical twist: Add 1/4 cup pineapple chunks and use coconut milk instead of coconut water


- Perfect as a light breakfast to start your day with plant-based nutrition
- Excellent as a mid-morning or afternoon snack for sustainable energy
- Great as a pre-workout drink about 30-60 minutes before exercise
- Ideal as a post-gardening refreshment, connecting the garden-to-glass experience
- Wonderful as a natural pick-me-up during the mid-afternoon slump


Enhanced hydration: The natural water content of strawberries and cucumber combined with electrolyte-rich coconut water provides excellent hydration. Proper hydration supports every bodily function, from cognitive performance to digestion and skin health.
Digestive support: The combination of soluble and insoluble fiber from fruits and vegetables supports healthy digestion and gut microbiome diversity. Mint has been used traditionally to ease digestion and reduce bloating.
Improved complexion: The high vitamin C content supports collagen production for skin elasticity, while antioxidants help fight free radicals that contribute to premature aging. Avocado's healthy fats help maintain skin moisture and flexibility.
Blood building: Spinach provides iron and vitamin C from strawberries enhances iron absorption, supporting healthy red blood cell production and oxygen transport throughout the body.
Cardiovascular support: The potassium from avocado and coconut water supports healthy blood pressure, while the nitrates in spinach may help improve blood vessel function and reduce the oxygen cost of exercise.
Anti-inflammatory effects: The combination of antioxidants from berries, greens, and avocado helps reduce oxidative stress and inflammation, potentially benefiting conditions from arthritis to heart disease.


- Those with kidney disorders should be mindful of the potassium content from spinach, avocado, and coconut water
- Individuals with oxalate-related kidney stones should consult their healthcare provider about spinach consumption
- Those with latex allergies may have cross-reactivity with avocados and should use caution
- People taking blood thinners like warfarin should maintain consistent intake of vitamin K-rich foods like spinach
- Those with digestive conditions should introduce mint gradually as it might trigger symptoms in some individuals


- For the sweetest flavor, use fully ripe strawberries in season
- If your blender struggles with leafy greens, blend the spinach and mint with liquid first before adding other ingredients
- To boost the mint flavor, lightly crush or tear the mint leaves before adding to release essential oils
- Save the prettiest strawberry and mint leaf for garnish
- For a colder smoothie without dilution, freeze the strawberries for 30 minutes before blending


Spring Version: When strawberries are just coming into season, add 1/4 cup fresh rhubarb (cooked and cooled) for a classic spring pairing. Include 1 tablespoon of fresh basil along with the mint for a garden-fresh herb combination.

Summer Version: Use local strawberries at peak ripeness for maximum sweetness and flavor. Add 1/4 cup cucumber for extra hydration and 1 tablespoon of fresh lemon balm to complement the mint for a cooling effect on hot days.

Fall Version: Add 1/4 cup cooked and cooled butternut squash and a dash of cinnamon for warming autumn notes. Use frozen strawberries and consider adding 1 tablespoon of almond butter for additional substance.

Winter Version: Use frozen strawberries and add 1/2 teaspoon of warming ginger. Include 1 tablespoon of chia seeds for extra omega-3s to support winter wellness, and consider using room temperature ingredients for a less chilling effect.


Immunity Booster: Add 1/2-inch piece of ginger, a squeeze of extra lemon juice, and 1 tablespoon of elderberry syrup (if available) for additional antioxidant and immune support.

Skin Glow Enhancer: Add 1 tablespoon of collagen powder (if not vegetarian/vegan), increase avocado to 1/3, and include 1/2 tablespoon of hemp seeds for extra vitamin E and essential fatty acids.

Detoxification Support: Add 1/4 cup dandelion greens (if available), 1/4 cucumber, and 1 tablespoon of fresh cilantro to support the body's natural detoxification pathways.

Energy Boost: Add 1 teaspoon of maca powder, 1 tablespoon of bee pollen (if not allergic), and substitute half the coconut water with green tea (cooled) for gentle caffeine.

Stress Relief: Add 1/2 teaspoon of ashwagandha powder (if available), double the mint leaves, and include 1 tablespoon of raw cacao nibs for adaptogenic and mood-supporting compounds.


Q: I'm concerned about the "green" taste. Will this smoothie taste like spinach?
A: Not at all! This smoothie is specifically designed to balance the earthiness of spinach with the sweetness of strawberries and the brightness of mint. The avocado adds creaminess without a distinct flavor, while the lemon juice brightens everything. Most people, even those who don't typically enjoy spinach, find this smoothie delicious and refreshing. The vibrant red color from the strawberries also makes it visually appealing rather than looking like a typical "green smoothie."

Q: Can I use frozen strawberries?
A: Absolutely! Frozen strawberries work wonderfully in this recipe and can create a colder, thicker smoothie without additional ice. They're often more economical and are frozen at peak ripeness, sometimes containing more nutrients than out-of-season fresh strawberries. If using frozen strawberries, you might need to reduce or eliminate the ice cubes and perhaps add a bit more liquid for easier blending.

Q: How can I make this smoothie more filling for a complete breakfast?
A: To transform this into a more substantial meal, add sources of protein and additional healthy fats. Try adding a scoop of protein powder, 2 tablespoons of nut butter, or 3 tablespoons of Greek yogurt for protein. For additional staying power, include 1/4 cup of raw oats (which can be soaked overnight for easier blending) or increase the avocado to 1/3 or 1/2. These additions will increase the calorie content and provide longer-lasting energy without compromising the delicious garden-fresh flavor.

Q: Is this smoothie suitable for children?
A: Yes! This smoothie is an excellent way to introduce children to vegetables in a sweet, appealing package. The strawberry flavor typically dominates, making it kid-friendly. For younger palates, you might want to start with a smaller amount of spinach and gradually increase it as they become accustomed to the taste. Consider giving it a fun name like "Superhero Strawberry Shake" or "Fairy Garden Smoothie" to increase appeal for little ones.

Q: How can I enhance the mint flavor without making it overwhelming?
A: The key to perfect mint flavor is using fresh, bright green leaves and preparing them properly. Gently tear or lightly crush the leaves before adding them to release the essential oils. For a more pronounced mint flavor without adding more leaves (which could become overpowering), add 1-2 drops of food-grade peppermint extract or a tiny pinch of dried mint. You can also freeze fresh mint in ice cubes to preserve the flavor and add a refreshing chill to your smoothie.