Ultimate green smoothie

Adapted from Joe Cross, ‘Fat, Sick and Nearly Dead’ (2010)

A filling and nutritious green smoothie. Two serves fits into a large 2-litre (2 quart) blender jug. Keep the second serve in a 1-quart mason jar in the fridge.

Time

10 minutes total: 8 minutes attended, 2 minutes unattended

Storage notes

Keeps in the fridge for 3 days.

Difficulty

very easy

Yield

1483 g (servings 2 )

Ingredients

Weight

Volume

Procedure

Linseeds (flaxseeds); ground

28 g

2 tbsp

Amla powder (optional)

6 g

2 tsp

Vital Greens (optional)

2 scoops

Sodium ascorbate (optional)

8 g

2 tsp

Prune; pitted, roughly chopped

9 g

2 regular

Ginger; grated

8 g

2 tsp

Lemon; zest, juice and/or flesh, deseeded

20 g

½ regular

Broccolini; roughly chopped

50 g

2 spears

Boy choy; roughly chopped

180 g

1 large

Pear/apple; cored and roughly chopped

150 g

1 small

Cucumber; roughly chopped

160 g

1 regular

Strawberries; hulled, roughly chopped

80 g

2 large

Banana; roughly chopped

140 g

1 large

Broccoli sprouts (optional)

8 g

3 tbs

Alfalfa/pea sprouts (optional)

12 g

3 tbs

Mint, fresh leaves

4 g

8 large leaves

Water, chilled

500 g

2 cups

Add to blender in listed order and blend for 20 seconds.

Kale/baby spinach, washed

120 g

5 stems

Add to blender and puree on high for 1 minute.

Original: 2010. Adapted: 2017.

Notes

Amla powder A is dried and ground Indian gooseberry. It is commonly available at Indian markets and online. It has very high antioxidant potential.

Steaming the kale for 5 minutes will increase calcium absorption. Allow it to cool completely in the fridge before using so as not to increase the temperature of your smoothie.

Sodium ascorbate is a form of vitamin C that is not acidic and can be consumed in high doses.

Making ahead

Chill the water by placing in the fridge overnight or mixing 80 g ice cubes with 420 g water.

Celery, cucumber, apple, strawberries and broccoli can be portioned and kept vacuum sealed.

Food pairings

Follow up with a handful of blueberries to maximise anti-oxidant intake.

Nutrition

Serving size 742 g; calories 407.7 kcal, kilojoules 1710.3 kJ, protein 13.5 g, carbohydrates 57.1 g, sugar 34.8 g, fat 11.5 g, saturated fat 1.2 g, unsaturated fat 3.6 g, trans fat 0 g, fiber 17.5 g, cholesterol 0 mg,

Type smoothie

Author bhsimon

Yield (approx)

Servings

Serving size 742 g

Serve	Per serve
Energy (kcal)	407.7
Energy (kJ)	1710.3
Protein (g)	13.5
Fat (g)	11.5
Carbs (g)	57.1
Sugars (g)	34.8
Fiber (g)	17.5
Sodium (mg)	174.9
Cholesterol (mg)	0

Full details