Wake-Up Green Smoothie
This green smoothie is your perfect companion on hot days or whenever you need a quick energy boost. Fresh mint and lime juice give it a crisp, cool flavour, while the buttermilk adds plenty of protein to keep you satisfied. A handful of ice cubes makes it wonderfully refreshing, too. Blended in just a few minutes, and you're ready to go.
Ingredients
- 2 handfuls (about 30 g) baby spinach, washed
- 2 tbsp lime juice
- 8-10 mint leaves
- 200 g buttermilk
- salt
- pepper
- 1 tsp acacia honey, or a granulated sweetener like erythritol
- still water, to top up, as desired
- 3 ice cubes
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 | 100 kcal | 200 kcal |
| Carbohydrates | 12 g | 24 g |
| Protein | 8 g | 16 g |
| Fibre | 1 g | 2 g |
| of which sugar | 10 g | 20 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 baby spinach thoroughly.
- Add the spinach to a blender along with the mint leaves and lime juice.
- Pour in the buttermilk and add the ice cubes, then blend on high until smooth.
- Add the salt, pepper and honey, then top up with still water until the glass is about half full. Add a little more water at the end if you like.
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Nutrition facts per serving (estimate)
| Calories | 100 kcal |
|---|---|
| Carbohydrates | 12 g |
| Protein | 8 g |
| Fat | 0 g |
| Fibre | 1 g |
| of which sugar | 10 g |
Frequently asked questions
Can I swap the acacia honey for something else?
Yes, you can use erythritol or another sweetener of your choice instead of honey to keep the smoothie lighter.
How can I boost the protein in this smoothie?
Just add a scoop of your favourite protein powder to the blender; it blends in beautifully with the other flavours.
Is this smoothie suitable for a low-carb diet?
Yes, with only about 12 g of carbs per glass it's a great choice for a lighter, lower-carb snack.
Can I make the smoothie ahead and drink it later?
It's best enjoyed fresh, as spinach and mint oxidise quickly. If needed, store it in a sealed glass in the fridge for a few hours.
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