Mason jar filled with smoothie next to blueberries and a bunch of spinach

Eye-Friendly Green Smoothie Recipe

Last updated: October 2022

When I was younger, I would cringe at the sight of spinach. Never in my wildest dreams would I think of putting cup fulls of it in my smoothies! Boy, have times changed, and I am glad they have. Upon being diagnosed with chronic dry eye, my ophthalmologist recommended a diet overhaul. This meant more greens and omega 3's.

I didn't want it to taste like spinach, and I was pleasantly surprised that even though my cup was full of it, I couldn't taste it! Instead I could taste the fruit and the natural sugar from that. I wanted to share my favorite smoothie recipe that I drink every single morning.

Makes 1 serving
Serving size: 1 smoothie
Total time: 10 minutes

Ingredients for eye-friendly green smoothie

  • 3 cups of organic spinach (you can use any kind of green you would like such as kale, arugula, etc.)
  • 2 TBSP of organic chia seeds (I chose chia seeds because they are high in antioxidants which can be good for eye health)
  • 1 cup of oat milk (I am dairy-free so oat milk is a good alternative for me, but you are always welcome to use whichever kind of milk or liquid you prefer)
  • 1 cup of organic blueberries (I chose blueberries out of all the different types of fruit because I like the taste, and according to AARP it was labeled one of the best superfoods for eye health
  • 1 ripe banana (I use bananas because they naturally sweeten things, and I don't have to add any other kind of sugar or substitute)
  • 1 cup of filtered water (this is to help blend and liquify things)

Directions for eye-friendly green smoothie

  1. I like to add my spinach first because it takes up most of the space in the blender. You can put the spinach in whole
  2. Pour in oat milk or any milk that you choose to use
  3. Then add fruit, bananas, and blueberries
  4. Add 2 TBSP of chia seeds
  5. Top with 1 cup of water or more if you like a more loose consistency
  6. You're ready to blend!

I use a mini bullet blender, and it takes about a minute to get the job done. It is immediately ready for your consumption! I hope that you will try this and if you do, please leave a comment letting me know what you think!

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Nutrition facts

Per Serving

  • calories: 452
  • carbohydrate: 73g
  • cholesterol: 0mg
  • fat: 15g
  • fiber: 13g
  • potassium: 150mg
  • protein: 11g
  • saturated fat: 2g
  • sodium: 158mg
  • sugar: 43g
Photograph by Amanda Gaskell. All rights reserved. Used with permission.

Disclaimer: ChronicDryEye.net does not provide any express or implied warrant toward the content or outcome of any recipe.


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