Green smoothies: three recipes with vegetables

More veg with green smoothies

Quite honestly, do you really manage to eat 5 portions of fruit and veg a day? If not, a green smoothie could be a practical solution. Made from a mix of leafy greens and a little fruit, they're both delicious and rich in nutrients.

Health benefits of vegetable smoothies

Compared to typical fruit smoothies, vegetable smoothies contain much less fructose and have a more stabilising impact on our blood sugar. Reduced blood sugar fluctuations ensure that you have more constant energy, fewer cravings and better concentration. Other health benefits:

How to make smoothies

Making smoothies couldn't be easier. The amounts will give you approx. 700ml and all three recipes follow the same method using a blender.

1. Fill the blender cup until half-full with fruit.
2. Top up with greens.
3. Add the desired amount of liquid.
4. Blend well to the required consistency or approx. one minute.
   

Note: Storing the smoothie in a PET bottle changes its taste. A glass bottle is therefore a better alternative.

Apple power smoothie

• 2 apples unpeeled (1 sweet, 1 tart)
• 1 handful of fresh spinach (approx. 40g), or frozen
• 250-300ml cloudy apple juice (unsweetened) or half juice, half water
• 1 tbsp. almond or cashew butter
• 1/2 tsp. apple cider vinegar (unfiltered)

Grape and celery smoothie with hemp seeds

• 200g grapes
• 1 stick of celery
• 1 handful of spinach or lamb's lettuce (about 40g)
• 1-2 tbsp. hemp seeds
• 250ml cold water or coconut water

Classic green smoothie

• 1/2 avocado
• 1/2 cucumber, well washed, unpeeled
• 1 handful (approx. 40g) of kale or spinach
• 1 Medjool date or 1 tbsp. honey
• fresh mint (optional)
• 100 ml coconut milk
• 150ml water (more if needed)
• juice of 1 lemon
• ice cubes (optional)

Basic ingredients for the perfect green energy boost

A green smoothie needs only 3 basic ingredients:

1. Seasonal fruits: e.g. berries, apples, strawberries or bananas – for natural sweetness and taste
2. Greens: e.g. spinach (mild – ideal for beginners), lettuce, endive, batavia, chicory, cucumber, dandelion or avocado – for bitter substances, fibre and chlorophyll
3. Liquid: water or coconut water – for the right consistency and extra freshness

You can also add healthy extras depending on your taste:

• Ginger, cinnamon, turmeric, lemon juice – for that extra kick
• Ashwagandha or maca – either relaxing or vitalising, depending on your aim
• Fermented foods like a shot of kombucha – for lactic acid bacteria (live cultures) that can support gut health
• Plant-based protein powder (e.g. unflavoured, hemp, peas) – for more satiety and muscle retention
• Sprouts, e.g. alfalfa or broccoli – rich in sulforaphane, a secondary plant substance with antioxidant potential
• Algae such as chlorella or spirulina – providing plant-based iron, protein and support during a detox
• Grass powders like barley or wheatgrass – for extra micronutrients and chlorophyll

Ratio and digestibility

Green smoothies consist of a mix of fruit and veg. However, when it comes to eating leafy vegetables raw, everyone reacts differently. Mild greens like spinach or lettuce are usually easy on the stomach, while types like kale, dandelion or chicory can cause bloating if you have a sensitive digestive system. The same applies to the type of fruit used: While bananas and berries are generally considered stomach-friendly, some people find acidic fruits like citrus can lead to irritations.

Ideal ratio

To start, try a ratio of 60% fruit to 40% greens (measured by volume, not weight). Once you have experience of green smoothies or you like the "green" taste, you can gradually increase the volume of greens. Listen to what your body tells you.

Can smoothies replace a meal?

In certain situations, a well composed smoothie can replace a meal – ideal when you're short on time, on the go, or after exercise. The important thing is that the smoothie is balanced and rich in nutrients, achieved through a combination of complex carbohydrates, healthy fats, quality protein and plenty of fibre. This way, it not only provides quick energy, but also long-lasting satiety and important nutrients.

What does this look like in practice?

A spoonful of nut butter, a dash of quality plant oil (like hemp, flaxseed or rapeseed) and a protein source such as soy yoghurt, quark, hemp seeds or a (plant-based) protein powder make a smoothie more balanced. In addition, oats, cooked millet or buckwheat raise the carbohydrate content and help make you feel full longer. Important: Drink slowly and salivate well to improve nutrient absorption. And always drink a glass of water with your smoothie. This supports digestive function and keeps you well hydrated.

A balanced diet is important

Despite all the benefits, the rule for a healthy diet is: Smoothies can replace a meal now and then, but not on a long-term basis. The body needs solid food, not only for its nutrients, but also for the mechanical digestive process and regulating the body's satiety. Chewing activates enzymes in the mouth, stimulates digestion and contributes to more mindful eating.

Smoothie bowls – for something more solid

A popular diet trend are smoothie bowls. In contrast to drinkable smoothies, they're much thicker and are eaten with a spoon. This stimulates digestion while the food is still in the mouth, promotes the absorption of nutrients and ensures a more intense feeling of satiety than their liquid equivalent. Suitable toppings include fresh fruit, nuts, seeds or granola – to provide extra nutrients. Smoothie bowls are ideal for anyone who doesn't find liquid smoothies sufficiently satisfying or is looking for variety in their diet.