Green Smoothie: Fresh Energy for Your Day
This green smoothie is packed with vitamins, good fats and natural energy. Banana and apple bring a fruity sweetness, while spinach and basil add a fresh, green note. Cashews and almonds contribute omega fatty acids and make the smoothie genuinely satisfying. Best of all, you can adapt the ingredients any time to suit your taste and whatever you have in the fridge.
Ingredients
- 1 banana
- 1 apple, stem and blossom end removed
- 1 tbsp cashews, about 10
- 1 tbsp almonds, about 10
- 1 handful spinach
- 10 leaves basil
- 0.5 head lettuce, butterhead, leaf or iceberg lettuce
- 1 splash lemon juice
- 750 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 2 Servings |
|---|---|---|
| Calories | 210 kcal | 420 kcal |
| Carbohydrates | 30 g | 60 g |
| Protein | 5 g | 10 g |
| Fat | 8 g | 16 g |
| Fibre | 5 g | 10 g |
| of which sugar | 20 g | 40 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
- Add the cashews and almonds to your blender first.
- Add the banana and the apple (remove the stem and blossom end beforehand).
- Add the spinach and basil leaves.
- Lay the half head of lettuce on top of the other ingredients, then pour in the water and a splash of lemon juice.
- Start the blender on a low speed until everything is broken down. Then increase the speed and blend on high until smooth and creamy. Enjoy straight away.
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Nutrition facts per serving (estimate)
| Calories | 210 kcal |
|---|---|
| Carbohydrates | 30 g |
| Protein | 5 g |
| Fat | 8 g |
| Fibre | 5 g |
| of which sugar | 20 g |
Frequently asked questions
Which lettuce should I use for the green smoothie?
You can use butterhead, leaf or iceberg lettuce. All three work well and have a mild flavour that barely affects the taste of the smoothie.
Can I make the green smoothie ahead and store it?
It's best enjoyed fresh, when it has the most vitamins. That said, it will keep for a few hours in a sealed container in the fridge.
Is the green smoothie suitable for children?
Yes, it's mild and fruity. If your children don't like nuts or have an allergy, simply leave out the almonds and cashews.
Can I swap the water for another liquid?
Yes, try coconut water or unsweetened plant-based milk to give the smoothie a different flavour.
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