Healthy & Special Diets > Mediterranean Diet Recipes > Mediterranean Breakfasts > Smoothies with Fruits, Veggies, and Healthy Fats

Mediterranean Green Power Smoothie

Start your day with a vibrant and healthy Mediterranean Green Power Smoothie, packed with fruits, vegetables, healthy fats, and the fresh flavors of the Mediterranean diet. This smoothie is a nutritional powerhouse, providing sustained energy and essential nutrients to fuel your morning.

Prep Time
5 minutes
Cook Time
0 minutes
Servings
1
Ingredients
  • 2 cups Spinach
  • 1/2 medium, peeled and chopped Cucumber
  • 1/2 medium, cored and chopped Green Apple
  • 1/4 medium Avocado
  • 10 Fresh Mint Leaves
  • 1 tablespoon Lemon Juice
  • 1 tablespoon Chia Seeds
  • 1 cup Water or Unsweetened Almond Milk
  • 1/2 teaspoon Optional: Honey or Maple Syrup

Preparation

Gather all the ingredients. Wash the spinach, cucumber, and apple thoroughly. Peel and chop the cucumber and apple. Cut the avocado into chunks.

Blending the Smoothie

Place all ingredients into a high-powered blender. Start with the liquids (water or almond milk) at the bottom to help the blending process.

Blend on high speed until completely smooth and creamy. This may take 1-2 minutes, depending on your blender. If the smoothie is too thick, add a little more liquid until you reach your desired consistency.

Taste and Adjust

Taste the smoothie and adjust the sweetness if needed. Add a little honey or maple syrup for extra sweetness, or a squeeze of lemon juice for more tang.

Serving

Pour the smoothie into a glass and enjoy immediately. You can garnish with a sprig of mint or a sprinkle of chia seeds.

Nutrition Facts Estimated per 100g of product

Calories: Approximately 60-80 kcal Carbohydrates: 8-10g Protein: 2-3g Fat: 4-6g (primarily healthy fats from avocado and chia seeds) Fiber: 2-3g

Other Important Considerations for Nutrition

This smoothie is rich in vitamins (A, C, K), minerals (potassium, magnesium), and antioxidants. It provides a good source of healthy fats from avocado and chia seeds, which are important for brain health and satiety. Adjust the recipe based on your individual dietary needs and preferences.

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FAQ

  • Can I use frozen spinach?

    Yes, you can use frozen spinach. It will make the smoothie colder and thicker. You may need to add a little more liquid to achieve your desired consistency.
  • Can I substitute the avocado?

    If you don't have avocado, you can use a tablespoon of almond butter or a few walnuts for healthy fats, although the flavor will be different.
  • How long can I store this smoothie?

    It's best to consume the smoothie immediately for optimal freshness and nutrient retention. However, you can store it in an airtight container in the refrigerator for up to 24 hours. The color and texture may change slightly.