Cucumber, Apple & Parsley Green Smoothie
Fresh, green and ready in just a few minutes: this cucumber, apple and parsley smoothie is a lovely pick-me-up for any time of day. Cucumber keeps things light and refreshing, apple adds natural sweetness, and parsley brings a big hit of green flavour. Not a fan of parsley? Simply swap it for a handful of baby spinach.
Ingredients
- 0.5 cucumber
- 1 apple
- 3 cm fresh ginger
- 3 sprigs parsley
- 1 lemon, juice only
- 50-100 ml water
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 1 Serving |
|---|---|---|
| Calories | 120 kcal | 120 kcal |
| Carbohydrates | 24 g | 24 g |
| Protein | 2 g | 2 g |
| Fat | 0.5 g | 0.5 g |
| Fibre | 4 g | 4 g |
| of which sugar | 18 g | 18 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Wash the cucumber well under hot water and cut into cubes.
- Wash the apple under hot water, halve it, remove the core and chop into small pieces.
- Wash the parsley and pick off the leaves.
- Peel the ginger and chop finely.
- Add all the ingredients to a blender along with the lemon juice and water, then blitz until smooth. Alternatively, tip everything into a tall jug and blend with a stick blender.
- Add a little more water as needed until you reach your preferred consistency.
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Nutrition facts per serving (estimate)
| Calories | 120 kcal |
|---|---|
| Carbohydrates | 24 g |
| Protein | 2 g |
| Fat | 0.5 g |
| Fibre | 4 g |
| of which sugar | 18 g |
Frequently asked questions
Can I swap the parsley for something else?
Yes, baby spinach is a milder alternative that works just as well.
Do I need to peel the cucumber?
No. As long as you scrub the cucumber thoroughly under hot water, you can blend it with the skin on.
How much water should I use?
It depends on how thick or thin you like your smoothie. Start with 50 ml and add more as needed.
Is this smoothie good for a balanced diet?
It's low in calories, high in fibre and has no added sugar, so it fits nicely into a balanced way of eating.
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