Green smoothies: three recipes with vegetables


Smoothies are popular as they are quick to make and healthy – as long as they don’t contain too much fructose.

Daily portion of vegetables

Quite honestly, do you manage to eat five portions of vegetables and fruits a day? A green smoothie is a quick and easy way of improving your diet and providing you with extra energy for a busy day. The finely blended drink consists not only of leafy greens, but also usually of fruits – which is what makes it sweet. However, in contrast to a fruit smoothie, a green smoothie contains far less sugar, which helps to keep blood sugar levels under control. This makes it a real alternative when you don't have a lot of time.

A smoothie can replace a meal

Even though it’s drunk, a smoothie can certainly count as a whole meal. Enjoy it in small sips and drink enough water at the same time.

Ingredients for the green energy boost

In principle, just three ingredients are enough for a green smoothie:

  1. Seasonal fruits: berries, apples, strawberries, bananas, etc.
  2. Greens: spinach (its mild taste is ideal for novices), lettuce, endive, Batavia, chicory, cucumber, dandelion and even avocado, if you like a creamy consistency.
  3. Water or coconut water

Optional: nuts, seeds and spices. Toppings can be added to the green drink in the form of seeds or spices – whatever takes your fancy.

Root vegetables not recommended

The mix of fruits and vegetables creates a large supply of vitamins, minerals, trace elements and secondary plant substances. Less appropriate, however, are root vegetables, i.e. vegetables that grow under the soil, like carrots and celeriac. This is because, eaten in combination with fruits, they can cause flatulence.

Three smoothie recipes

This is how easy and versatile smoothies can be – three different recipes. The amounts are calculated for approx. 700ml.

Apple power smoothie

  • 1 handful of fresh spinach (approx. 100g), can also be frozen
  • 2 apples, unpeeled
  • 1 banana
  • 250ml water or ice cubes

The exotic variation with radish leaves

  • 1/2 mango
  • 1 kiwi
  • 2 peaches
  • 1 banana
  • 1 handful radish leaves
  • 1 handful lettuce
  • 250ml coconut water (or water)

Classic green smoothie

  • 250ml coconut milk
  • 100ml lemon juice
  • 1/2 avocado
  • mint leaves
  • 1/2 cucumber
  • 1 tbsp. honey
  • ice cubes

Method with 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, approx. 1 minute.

Important to know: storing the smoothie in a PET bottle changes its taste. A glass bottle is therefore a better alternative.

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