Green smoothie with spinach and mango

How about a really healthy snack for a change? I'll show you how to make a green smoothie with spinach in no time.

Whether you want to give your body a break after the culinary heavy holidays or simply enjoy a healthy snack in between - a green smoothie simply always goes.

It provides your body with a lot of nutrients. First and foremost, vitamins and minerals. The reason for this is quickly found: Since the fruit is processed in its raw state, no nutrients are lost.

And the very best part of this recipe?

A green smoothie with spinach is prepared in no time. All ingredients go into the food processor and then puree.

Ready.

You can already treat yourself to a green wellness drink and sit back and relax.

By the way prepared countless smoothies, as you can see in the recipe database. This is my absolute favorite! I imagine you can taste the vitamins in every sip. It's packed to the brim with them.

Why should I make a green smoothie myself?

But I could also just buy the green smoothie with spinach in the supermarket? Is that what you're thinking right now? I would advise against that.

This is because purchased smoothies have to be heated so that they can be kept for a long time. In the process, many nutrients are lost, which are then added again artificially.

Store-bought smoothies contain hardly any green leafy vegetables. Instead, they are supplemented with colorants. They also consist mostly of cheap apple juice. But the drinks are then sold at a very high price. I have a green smoothie in front of me right now.

The main ingredient is apple juice with 66 %.

If your green smoothie is homemade with spinach, you determine the proportion of green leafy vegetables. I use celery, arugula and spinach leaves. You look for that in vain in the store-bought version.

If you mix your own green wellness drinks, you also ensure that there is less plastic waste. You can buy the vegetables in large quantities quite cheaply and also use them for cooking.

All in all, there is a lot to be said for mixing the little green drinks yourself. Once you've tried it, you won't like the taste of store-bought green smoothies.

I also like to use smoothies as a way to process vegetables that have already wilted a bit. This happens quite quickly with celery stalks.

Watch out for these smoothie mistakes!

What ingredients go into the green smoothie?

For a green smoothie with spinach to call itself that, it should be made mostly of spinach - not like the industrially produced drinks. Our main ingredients are both green and mega healthy: spinach and celery.

Let's take a quick look at the nutritional values of the ingredients, you should know why the smoothie is so healthy.

Spinach

Fresh spinach leaves are low in calories and rich in vitamins of the B group. You will also find a lot of vitamin C and a high beta-carotene content. With every sip you take in additional potassium, calcium, magnesium, folic acid and iron.

Spinach should be a regular part of your diet. I like to sprinkle fresh baby spinach leaves into salads or add them to a bowl. If there's a lot of it left over, a green smoothie with spinach is on my To Do list.

Bought too much spinach? Also this vegan spinach pesto with walnuts tastes delicious!

Celery stalk

In the same amount as spinach ends up in the smoothie, celery (also called celery) comes into play. It is known as a classic weight loss vegetable, but it is not only very low in calories, but also healthy.

You will find in it potassium, natirum, magnesium, calcium, vitamin C, beta carotene. And just 15 calories per 100 grams.

If you have too much of it, just add it to soups, slice it on salads, or dip it in yogurt or spreads.

Arugula

It adds a little spiciness to the smoothie. If you don't like it so spicy, use a little less. You can still add a few leaves after tasting. You should not do without it. Because arugula has it really in itself.

The leaves are a good source of iron, calcium, potassium, vitamin C and vitamin A. Its pungent mustard oils have antioxidant effects, protect cells and are even said to be able to prevent cancer.

For sweetness: grapes and mango

Of course, every green smoothie needs a little sweetness. So far, it tastes mostly of celery and arugula. So now fruits come into play.

The rule here is: less is more. Too much fruit causes the fructose content in the smoothie to rise sharply. This means that the smoothie is no longer particularly healthy, but can quickly become a calorie bomb.

I therefore use fruit very sparingly.

Now, of course, a little complicated to use only 5 grapes. You can usually buy them only in large quantities. For this I have a very simple solution for you: Just freeze the grapes. They keep quite well in the freezer. Whenever you make a smoothie, take a few out of the freezer and let them thaw briefly.

Then off with it in the smoothie maker and ready.

The same goes for the mango, by the way. Cut into cubes, portion and put into the freezer.

If you like, you can also replace grape and mango with a banana.

By the way, red grapes are healthier than green. I still use green ones because I don't have any red ones on hand.

Lemon juice

Do you have to? I actually prefer it sweet. Yes, it has to be. But you can also use fresh orange juice. The Citric acid* in citrus fruits ensures that you can absorb and utilize iron better.

Flaxseed

It doesn't have to be, but it's worth it. Because Flaxseed* stimulate digestion and provide lots of healthy fiber and omega-3 fatty acids. You can also Flaxseed*Use oil if you have some to hand.

The nutrients from the Flaxseed* Incidentally, our body can absorb it better from crushed seeds. So chop them into small pieces if you only have whole seeds at home.

This recipe is

• vegan and therefore free from lactose
• gluten free
• rich in dietary fiber
• Rich in vitamins and nutrients
• healthy
• also suitable for sensitive stomachs (for this simply replace arugula with lamb's lettuce)
• digestive
• delicious
• Suitable for smoothie beginners
• easily digestible and not bloating

In the mood for detox? Try these detoxifying foods!

Recipe: Smoothie with spinach and mango

Are you ready? Then you're ready to get started. If you've never made your own green smoothie with spinach, here's a detailed tutorial. If you've made one before and are just looking for recipe inspiration, then you'll find a short version at the end of the post.

Here comes the longer version with quite precise step-by-step instructions. The recipe is enough for two glasses.

Ingredients

• 50 g grapes (about 8-10 pieces)
• 80 g mango (approx. 1/4 mango)
• 100 g celery (approx. 1 large stalk)
• 50 g arugula
• 100 g leaf spinach
• 1 tablespoon lemon juice
• 250 ml water
• 1 TBSP. Flaxseed*

Also: a powerful food processor* or a powerful smoothie maker, knife and board.

1. prepare the fruit

Wash the grapes. Pluck about 8-10 grapes from the panicle. Cut a grape in half to see if there are seeds inside. If so, cut open all the grapes and remove the seeds.

Put the grapes in the smoothie maker.

Peel the mango. You need about a quarter of it. You can use a little less, depending on how ripe it is. The riper the fruit, the sweeter it tastes.

Cut off the flesh of the mango with a sharp knife. Add the pieces immediately to the grapes and catch the juice on the board.

2. prepare the green vegetables

If you like to portion with your hands, here's a little help for quantity: 1 handful of spinach = 50 grams.

Wash the celery, arugula and spinach leaves thoroughly.

Use a celery stalk that has leaves. You'll need about one large stalk for the recipe. I cut it a little small with a knife to make it easier for the smoothie maker to blend.

Put the arugula and spinach in a colander and shake off the water. I also chop the arugula into smaller pieces with a sharp knife. You can save yourself this work with the spinach. The spinach stems can also be added to the smoothie, they are shredded immediately, then there is nothing more to see.

So it doesn't matter if you use large spinach leaves or baby spinach.

3. puree the ingredients

We are starting the smoothie maker for the first time now to see how much water we will actually need. Depending on the amount of water in the celery and fruit, it may be more or less.

Add the lemon juice.

Now you can already see how much water you need. Start with 200 ml and then slowly increase the amount. You should puree the ingredients together with the water again, so that every piece of vegetable can really be chopped.

Are you satisfied with the consistency? Then taste it. Now you'll know if you need more grapes or mango.

At the very end come the Flaxseed* for this. I use for this chopped flaxseed* and don't have to blend the smoothie again. If you use whole seeds, you should start the smoothie maker again.

A green smoothie with spinach and flax seeds should have about 5 minutes to rest. Then the flax seeds soak up liquid and become even more digestible.

How can I add spinach to a green smoothie?

You are not quite happy with the recipe? Then you can of course still refine it. I have compiled a list of ingredients that can be added to the smoothie. You can also replace other ingredients. Everything that tastes good is allowed. The only important thing is that the proportion of green vegetables remains high.

Try this green vegetable:

• Lamb's lettuce
• Wild herbs such as nettles, or dandelion: Attention bitter, use only a little!
• Romaine lettuce
• Chinese cabbage
• Cucumber
• Zucchini
• Pea pods
• Kale
• Chard
• Wheatgrass powder
• Radish greens
• Kohlrabi green
• Carrot greens
• Broccoli Green
• Red beet leaves
• Sprouts
• Fennel

Or be creative with the fruit. A green smoothie with spinach tastes really delicious with these fruits:

• Apple
• Pear
• Banana
• Berries like raspberries, blackberries, blueberries
• Strawberries
• Pineapple
• Orange
• Pomegranate
• Avocado
• Dates
• Figs
• Passion fruit
• Kiwi

Or these extras

• Ginger
• Turmeric
• Yogurt
• Nuts like walnuts, almonds, hazelnuts
• Nut puree like peanut butter, almond paste
• Spices such as pepper, chili, Cinnamon*, vanilla
• Seeds like Chia*linseed, sesame, hemp seed, psyllium seed
• Mint, parsley, basil

As liquid you can use coconut water instead of water. Caution: Do not confuse with coconut milk! Also almond drink or oat drink makes good.

If you need a little more sweetness, you can go to Agave syrup* grab.

And here, as promised, is the short version of the recipe for those who are smoothie pros and in a hurry.

Our conclusion

A green smoothie with spinach is quickly mixed. You can use many different vegetables and fruits. Make sure that the vegetables predominate. Have fun making it and enjoy it!

To browse further:

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• The most delicious plum compote in the world + preserving instructions

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