Lemon Balm Avocado Smoothie
Creamy, fresh and pleasantly filling: this lemon balm avocado smoothie is your perfect between-meals pick when you're short on time. The avocado gives it a velvety texture, and paired with kefir it keeps you satisfied for ages. Lemon balm and lime juice add a lively, gently tangy note that sets this smoothie apart from the usual blends.
Ingredients
- 10 leaves lemon balm
- 0.5 avocado, ripe
- 0.25 apple, a tart variety
- 1 tbsp lime juice
- 100 ml kefir, or natural yogurt / a plant-based drinking yogurt
- 1 tsp agave syrup or honey
- 5 ice cubes
- 5-6 tbsp 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 | 200 kcal | 400 kcal |
| Carbohydrates | 12 g | 24 g |
| Protein | 4 g | 8 g |
| Fat | 15 g | 30 g |
| Fibre | 3 g | 6 g |
| of which sugar | 7 g | 14 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 lemon balm and pull the leaves from the stems. Cut the apple into pieces, removing the stem and any core or blossom end.
- Add everything to a high-speed blender in this order: apple, ice cubes, lemon balm, avocado flesh, lime juice, kefir, agave syrup and water.
- Blend on high until smooth and creamy.
- Serve the lemon balm avocado smoothie fresh and well chilled. To take it on the go, keep it in the fridge and give it a good shake before serving.
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Nutrition facts per serving (estimate)
| Calories | 200 kcal |
|---|---|
| Carbohydrates | 12 g |
| Protein | 4 g |
| Fat | 15 g |
| Fibre | 3 g |
| of which sugar | 7 g |
Frequently asked questions
How long does the lemon balm avocado smoothie keep?
It's best enjoyed fresh. Stored in the fridge, it will keep for up to a day. Give it a good shake before serving, as the ingredients can settle.
Can I make the smoothie without kefir?
Yes, you can swap the kefir for natural yogurt or a plant-based alternative. Just note that the flavour and texture will change slightly.
Do I need a special blender for this smoothie?
A high-speed blender gives the smoothest result, especially with the avocado and ice. A standard blender works too, but you may need to blend a little longer.
Is this smoothie low in carbs?
With roughly 12 g of carbohydrates per serving, it fits nicely into a lower-carb way of eating and makes a light between-meals snack. Nutrition figures are estimates.
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