Green Herb Smoothie
Green herb smoothie - Full speed ahead from winter into the warm season!
Healthy, because
Even smarter
Nutritional values
Essential oils of lemon balm, basil, and mint soothe an irritated stomach and relieve discomfort. The lactic acid bacteria from yogurt and dietary fiber from pistachios have a positive effect on intestinal flora. This in turn pushes the body's defenses. Bananas and Spinach are among the alkaline foods and help to keep the acid-base balance in equilibrium. The high water content of the leafy vegetables as well as minerals such as potassium from the two types of fruit help to gently drain and detoxify the body.
The green herb smoothie can be wonderfully adapted to the season and your own taste: Try apple instead of pear, for example, or swap the pome fruit for fresh berries in the summer. You can replace the spinach with young kale or lamb's lettuce, for example. For a vegan version, use a plant-based alternative instead of cow's milk yogurt.
(Percentage of daily recommendation)
| Calorie | 201 cal. | (10 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.3 g | (14 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.7 mg | (14 %) | ||
| Vitamin K | 197.4 μg | (329 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 2.6 mg | (22 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 104 μg | (35 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 11.5 μg | (26 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 42 mg | (44 %) | ||
| Potassium | 793 mg | (20 %) | ||
| Calcium | 214 mg | (21 %) | ||
| Magnesium | 79 mg | (26 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 75 mg | |||
| Cholesterol | 10 mg | |||
| Complete sugar | 19 g |
Ingredients
- Ingredients
- 1 ½ bunches Fresh herbs (mint, basil, lemon balm)
- 3 ½ ozs Spinach
- 1 large Pear (8 oz)
- 1 ripe Banana
- 1 oz Shelled pistachio (2 TBSP.)
- 1 lemon (juice)
- 14 ozs Natural yogurt
Kitchen utensils
Preparation steps
For the green herb smoothie, wash the herbs, shake dry, pluck off a few leaves and set aside for decoration; coarsely chop the rest. Wash spinach leaves and shake dry. Clean, wash, halve, core and chop the pear. Peel banana and cut into small pieces.
Finely chop 2/3 each of the spinach leaves and herbs with 1 tablespoon pistachio nuts, lemon juice, half of the pear and 3 tablespoons water in a blender. Divide mixture among 4 glasses.
Put banana with other pear half, remaining spinach, remaining herbs and seeds also in blender and puree. Then stir in 6 oz of natural yogurt. Pour this mix on top of the herb mixture. Dilute remaining yogurt with 1-2 tablespoons of water, pour over as the last layer and decorate with the herbs set aside.
