Global · breakfast, drink
Green Smoothie with Banana, Avocado, Spinach and Cucumber
Video by Liezl Jayne Strydom on YouTube · Open on YouTube
- Vegan
- Gluten-free with a swap: Use oats labelled gluten-free
Contains: Gluten, Tree nuts. Check labels on stock, sauces and spice mixes.
It has about 15 g of fibre, with avocado, almond butter and chia for healthy fats to keep you full; spinach adds plenty of vitamin K and folate, and there's no added sugar: the sweetness comes from the banana and coconut water.
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Ingredients 11
Method
Tap a time to watch that step in the video.
- Stir 2 tsp chia seeds into 6 tsp water and leave a few minutes to soak. Wash the spinach and peel and chop the cucumber.
- Put 1 banana, ½–1 cup cucumber, ⅓ avocado and a handful of baby spinach in the blender. 0:56
- Add the optional boosters she uses: 2 tbsp rolled oats, the soaked chia, 1 tbsp almond butter and 1 tsp coconut oil. Then pour in ½–1 cup coconut water (or plain water). 1:55
- Blend until smooth and creamy, add a few ice cubes and blend again briefly. Serve cold. 3:04
Tip. The cook sometimes adds ½–1 tsp spirulina or chlorella. Swap the banana for 1 cup mango, or the avocado for ⅔ cup plain yoghurt. Just the banana, cucumber, avocado and spinach with water come to about 210 kcal.
The method is a summary in our words — the video shows every step.
One portion, 1 large glass (about 500 ml), gives you 1 of 1
Where the energy comes from one serve
- Net carbs 38%
- Protein 10%
- Fat 52%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 58% of the 42 g of net carbs come from the banana. To cut carbs, try berries instead, or a smaller portion.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High144%
173 µg a serve, mostly from baby spinach (84%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Omega-3 High98%
1.6 g a serve, mostly from chia seeds (91%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Magnesium High51%
215 mg a serve. Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin B6 High44%
0.8 mg a serve, mostly from banana (59%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin E High38%
5.8 mg a serve, mostly from unsweetened almond butter (67%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Folate High38%
151 µg a serve, mostly from baby spinach (39%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Potassium High35%
1630 mg a serve, mostly from pure coconut water (28%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin C High35%
31 mg a serve, mostly from banana (34%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Iron High22%
4 mg a serve. Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Selenium High22%
12 µg a serve, mostly from chia seeds (36%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Zinc High21%
2.4 mg a serve. Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin A Source17%
153 µg a serve, mostly from baby spinach (92%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Calcium Source16%
213 mg a serve, mostly from unsweetened almond butter (26%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
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Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Liezl Jayne Strydom; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.