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I’ve seen recipes and pictures of the green smoothie popping up around the web every where lately. It’s definitely a fun way to eat your greens and a great way to curb those afternoon sugar cravings. Not only that, 1 serve of this recipe adds 10g of fibre to your day (1/3 of your daily requirement) and stacks of nutrients such as vitamin C, vitamin A, 25% of your daily folate needs, other B vitamins as well as iron, calcium, zinc and phosphorous.
The great thing about this recipe is that it’s so versatile. You can blend up pretty much any fruit and vegetables you like and have it exactly to your taste. Here’s my version.
Ingredients (serves 2)
- 2 oranges, peeled and quartered
- 2 apples, cored and sliced
- 1 stick of celery, roughly chopped
- 1 carrot, peeled and roughly chopped
- 2 cups of baby spinach
- 1/2 cup ice
- 1 cup of cold water
Method
- Place all the above ingredients into a blender and process them for 4-5 minutes to get it as smooth as possible. Add extra water if the consistency is too think.
- Pour into glasses and enjoy.
Blend all ingredients together.
- Other fruit you could use: frozen mixed berries, banana, strawberries, kiwifruit, mandarins, blueberries, raspberries, pears, watermelon, honeydew etc
- Other vegetables you could use: baby bok choy, cucumber, kale etc
- Energy: 930kJ (210 calories)
- Carbohydrate: 45g
- Protein: 4g
- Fat: 0.5g
- Fibre: 10g
- Sodium: 59mg
- Vitamin C: 126mg
- Vitamin A (equiv): 780ug
- Folate: 107ug
- Iron: 2.5mg
- Zinc: 1mg
- Calcium: 100mg
Lose Weight for Life
If you are following my weight loss plan, Lose Weight for Life, each serve of this recipe is equivalent to:
- 2x vegetable serves
- 2x fruit serves
This recipe is proudly brought to you by Vegies to Your Door.
About Kate Freeman
Love it Kate! It is amazing how you see these food trends bubbling away. Every website/blog I go on they are there. I am slowly getting on it…trying to get Isa too. But hey, I read a strange comment on a website’s post about green smoothies for kids. This person wrote that raw spinach was too strong for kids…? I was a bit confused by this. What do you think about that comment? Cheers, Mandy ; )
Hey Mandy, I have seen comments like this around too. In all my years of study I’ve never come across anything to suggest that kids can’t have raw spinach. It’s like anything, if you have too much of it, it’s not good for you. However, I’d say it’d be pretty difficult to get a child to drink ‘too much’ green smoothie to the point that it was doing them harm. If anything, it’s a great way to get some nutrition into your kids. My kids think it’s great, but after about half a cup or so of it, they’d had enough. I’m personally not worried about the health effects of raw spinach. It’s children drinking loads of other fruit juices and soft drink that concerns me, as I’m sure it does you! Loving your work, over on your blog! Awesome stuff! Kate
Nice. Yeah, I was confused considering they would not get ‘that’ much spinach anyway. Just thought I would swing it by you to see if I missed anything!!! And rock on on Cleo. Crazy when you see your name in a full on publication! Congrats, so exciting!!!