Green Smoothie for Beginners
If you're trying a green smoothie for the very first time, you've come to the right place. Banana and apple add a lovely natural sweetness that perfectly balances the mild spinach and salad leaves. The recipe scales up easily to 3 litres, so you can prep a full three-day batch in one go. Just pour it into glass bottles, pop them in the fridge and enjoy a fresh glass every day.
Ingredients
- 1 ripe banana
- 1 sweet apple
- 1 splash lemon juice, freshly squeezed
- 1 handful fresh spinach
- 0.5 head of salad leaves, e.g. leaf lettuce
- approx. 0.5 l still 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 | 160 kcal | 160 kcal |
| Carbohydrates | 34 g | 34 g |
| Protein | 3 g | 3 g |
| Fat | 1 g | 1 g |
| Fibre | 5 g | 5 g |
| of which sugar | 24 g | 24 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
- Make sure your blender holds at least 1.5 litres. For the 3-litre version, blend the smoothie in two batches.
- Add the fruit (banana and apple) to the blender first, then pile the greens (spinach and salad leaves) on top.
- Fill the blender halfway with still water. The water helps the blender break down the ingredients smoothly.
- Blend until you have an even, silky liquid.
- If the smoothie is too thick, loosen it with a little more water until it reaches the consistency you like.
- Pour the finished smoothie into clean glass bottles and store in the fridge. Freshly made, it keeps for up to 3 days.
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Nutrition facts per serving (estimate)
| Calories | 160 kcal |
|---|---|
| Carbohydrates | 34 g |
| Protein | 3 g |
| Fat | 1 g |
| Fibre | 5 g |
| of which sugar | 24 g |
Frequently asked questions
How long does a green smoothie keep in the fridge?
In clean, sealed glass bottles, this green smoothie keeps in the fridge for up to 3 days.
Can you taste the spinach in a green smoothie?
Barely. The banana and apple mask the spinach almost completely, so the smoothie tastes mostly fruity and sweet.
Can I freeze the smoothie?
Yes, you can freeze the blended smoothie in portions and thaw it overnight in the fridge when you need it.
What kind of blender do I need for green smoothies?
A standard countertop blender with a capacity of at least 1.5 litres is perfectly fine for this recipe.
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