Sakhar Bhat is a Sweetened Rice Pulao an Indian Delicacy cooked on festive occasions. Delicious, easy and simple to make with the versatile ingredient rice.
Healthy Green Smoothie Recipe
A kid-approved Green Smoothie where you can hardly taste the spinach! A perfect balance of fruit, vegetables and all things yummy.
A green Smoothie is a way to include vegetables in your diet. Greens we know are a great source of vitamins and nutrients. This smoothie also has a tasty dash of fruits. This means you can skip sweeteners like refined sugar. Kickstart your day with a healthy smoothie, a green smoothie. The other smoothies we like are Papaya Smoothie, Carrot, Apple and Orange Smoothie or my favourite Beetroot Smoothie.
Contents:
- This Green Smoothie recipe and me
- Why MSK Green smoothie recipe
- How to make a Healthy Green Smoothie Recipe
- For Your Questions
- Some of our Favourite Smoothie and Shake recipes
- Recipe card
- Pin for later
Hello, and welcome! I am known as The Mad Scientist’s Kitchen, reinventing the foodie in you!
Tired of choosing between tasty or healthy meals? No more! Here at the Mad Scientist’s Kitchen, I experiment with flavours and cuisines that are as nutritional as they are delicious.
Join me in my lab as we cook up some treats! You can stay up-to-date with my latest culinary adventures by subscribing to my newsletter. No scam, no spam, just the clink of my pots and pans!
I will love you to follow me on:
This Green Smoothie recipe and me:
I discovered this smoothie when my friend told me that she and her husband were on a Smoothie diet for diabetes management. I tried this healthy green smoothie on a trial basis at first. Soon it was clear that it was easier not to eat junk food between meals. This made it easier to control my sugar and salt intake.
Over a period I have adapted this Green Smoothie recipe and it suits my family’s taste. I can safely say it is a great detox and good for weight loss. So, you can use this recipe just as it is or adjust it to suit your taste.
Why MSK Green smoothie recipe:
Try the MSK green smoothie because it is
- Easy to make
- A healthier choice to most snacks
- Can be customised
- Vegan
- Gluten-free
- Kid approved
- Can be made in a blender
How to make a Healthy Green Smoothie Recipe:
I have used the following ingredients to make my Smoothie. For exact measures please check the recipe card.
Ingredients:
- Cucumber
- Spinach
- Apple
- Water
- Lemon juice
- pinch of salt
Method:
- Devein the spinach and chop the cucumber roughly.
- Add a little water and lemon juice. Blend. This way the veggies are a smooth blend and the lemon juice preserves the colour of the smoothie.
- Add the fruits, salt and blend again. Use frozen fruits and veggies you then do not need ice.
- Add water as needed.
- Serve immediately.
How to serve:
- Directly add the smoothie to the glass and enjoy!
Substitutes:
- I have used spinach since it is easily available in my place. But you can consider kale, swiss chard, dandelion, collard greens or anything else you may have.
- I have used just cucumber. But you can also add celery, mint, avocado, parsley, ginger with the cucumber.
- The water I use can be replaced by coconut water, almond milk, coconut milk.
- For fruits, I have used apples. But any other fruit like berries, mango, bananas, peaches, orange, avocado, peach, pears, pineapple, grapes, kiwi also work
- Consider adding chia seeds, hemp seeds, flax seeds or other superfoods.
Variations
Now, this is how we like the Green Smoothie, generally. There are times when I make the smoothie as a
- With fruits only– when making a smoothie with just fruits I use papaya, avocado, mango
- With veggies only – how about a beetroot smoothie or a lassi?
- Kid-friendly – The best way to feed my kids was this carrot, apple and orange smoothie Or a tender coconut falooda!
See this yum Saffron and Chia Seed Pudding Recipe doubles up as desserts in my place!
Equipment
- I use a mixer to blend my smoothie. But you can use a bullet mixer.
- A goodlooking glass makes the smoothie more attractive.
How to store:
- Though a green smoothie can be stored for 2 days I find that the colour changes. Being a visual person I find it difficult to drink the smoothie. I prefer to make mine fresh.
This is an old post that I am updating with newer pictures and a write-up as a part of the group Foodies_RedoingOld Post.
For Your Questions:
Protips:
- For a mild/ no spinach taste to your smoothie maintain this proportion always. For every 4 portions of veggies add 6 portions of fruit.
- A smoothie needs to be smooth, So devein and blend the veggies first.
- You can always use natural sweeteners like honey, maple syrup. However consider using mangoes, berries, pitted dates to sweeten your smoothie.
- In place of water, you can always use coconut water, plant-based milk.
- Freeze the veggies and fruit so that you have a chilled glass of smoothie.
Frequently asked Questions:
-
Is Green smoothie good for you? Why?
Green Smoothies are a good way to get a load of veggies and fruits into your system. Definitely nutritious and a huge plus but a restrictive diet is never good for anyone. So only green smoothies (or any single food) isn’t healthful. You can check the food insights article for more info here.
-
Do green smoothies help lose weight?
I find that when I have a green smoothie I feel full for a longer period. This means less junk food I consume. Personally, not adding empty calories to my smoothie makes it more effective for me to lose weight. For better insights, I recommend the article by WebMD here.
-
What fruits not to mix in a smoothie?
Avoid a mixture of watermelon, muskmelons, cantaloupe. Avoid fruits like strawberries, grapefruit, apples, peaches with sweet fruits like bananas.
-
When is the Best Time to Have a Smoothie?
I prefer breakfast but you can have it before or after a workout. To satisfy a sweet tooth or when you have no time for a regular lunch.
Some of our Favourite Smoothie and Shake recipes:
Recipe card:
Healthy Green Smoothie
A simple Green Smoothie to start your day!
Print
Pin
Rate
Servings: 2
Calories: 199kcal
Equipment
- Blender
Ingredients
- ½ Cucumber coarsely chopped
- ¾ cup Spinach washed clean and deveined
- 1 Apple coarsely chopped
- Water
- 1 tablespoon Lemon juice adjust as per taste
- pinch Salt
Instructions
- Devein the spinach and cucumber.¾ cup Spinach, ½ Cucumber
- Add a little water and lemon juice. Blend.Water, 1 tablespoon Lemon juice
- Add the apple, salt and blend again.1 Apple, pinch Salt
- Add water as needed.Water
- Serve immediately.
Video
Notes
Storage:
- Though a green smoothie can be stored for 2 days I find that the colour changes. Being a visual person I find it difficult to drink the smoothie. I prefer to make mine fresh.
Protips
- For a mild/ no spinach taste to your smoothie maintain this proportion always. For every 4 portions of veggies add 6 portions of fruit.
- A smoothie needs to be smooth, So devein and blend the veggies first.
- You can always use natural sweeteners like honey, maple syrup. However consider using mangoes, berries, pitted dates to sweeten your smoothie.
- In place of water, you can always use coconut water, plant-based milk.
- Freeze the veggies and fruit so that you have a chilled glass of smoothie.
Tried this recipe?Mention @themadscientistskitchen or tag #themadscientistkitchen!
Nutrition Facts
Healthy Green Smoothie
Amount Per Serving (250 ml)
Calories 199
Calories from Fat 36
% Daily Value*
Fat 4g6%
Carbohydrates 36g12%
Fiber 4g17%
Protein 6g12%
* Percent Daily Values are based on a 2000 calorie diet.
Nutritional Disclaimer: I am not a certified nutritionist and make no claims to the contrary. Please check with your nutritionist for your dietary needs and restrictions. Ultimately you are responsible for your decisions.
Pin for later:
Kalyani says
serious vegan followers start their day with a green smoothie , and this is a winner all through, Arch with the goodness of palak shining ….
ArchanaPotdar says
Thanks, Kal. Knowing your a Vegan means it has your seal of approval 😀
The Girl Next Door says
Ooh, this sounds so refreshing! Love that deep green colour. Such a healthy smoothie this is!
ArchanaPotdar says
Thanks, Priya.
Swati says
Spinach is great detox for body and yes it very healthy for the skin.. lovely green color of the smoothie.. looks so refreshing!!
ArchanaPotdar says
Thanks, Swati.
pranita says
Very nice recipe.
ArchanaPotdar says
Thanks, Pranita
Poonam Bachhav says
Have yet to get used to the taste of raw spinach di, your green smoothie looks a perfect one to start with.
ArchanaPotdar says
Poonam, raw spinach tastes good. Try it as a salad with garlic first.
Vidya Narayan says
This is a perfect recipe for detox or cleansing. Tall glasses of this juice and I can imagine some serious health benefits and great skin too. Arch, loved the clicks.. keep them coming!
ArchanaPotdar says
Vidya thank you. Your comment on the pictures makes me smile ear to ear. In fact, hubby is wondering just what I am reading. 😀
Mayuri Patel says
Raw spinach is the best for overall healthiness. However, its difficult to consume it raw on its own. Adding to salads, drinks makes it more palatable. Here you’ve used apple and cucumber to make it extra healthy. Now that’s a perfect smoothie to wake up to everyday.
ArchanaPotdar says
Thank you, Mayuri.
Preethi Prasad says
Loved the addition of spinach and cucumber with green apple for the smoothie. Such a lovely colour.I would love to have this detox green smoothie anytime.
ArchanaPotdar says
Thank you, Preethi.
Sujata Roy says
This green smoothie looks delicious. Loved the bright green colour. Mixed taste of spinach, cucumber and apple must be great. Super healthy share.
ArchanaPotdar says
Thanks, Sujata.
Veena Krishnakumar says
This is one smoothie I have never tried as yet. Will try it asap as I have some homegrown palak and want to use it judiciously. Lovely recipe
ArchanaPotdar says
Homegrown Palak? Wow! I am honoured.
Shobha Keshwani says
This sure looks healthy and loaded with nutrition. I like the addition of apple as it lends the sweetness and balances the flavours. Lovely colour too.
ArchanaPotdar says
Thanks, Shobha.
Neha says
Nice vibrant colour Smoothie. Im sure the apple must have enhanced its taste. Thanks for such a wonderful sharing.
ArchanaPotdar says
Thanks, Neha.
Chef Mireille says
so goes the saying we are what we eat! Not only is this good but good for you. Though I cant wrap my tastebuds around savory drinks so I add a pinch of sugar instead of a punch of salt.
ArchanaPotdar says
Yes, I agree you will find it difficult to have something that is not sweet. We cannot do so first thing in the morning.
Mayuri Patel says
Often I make healthy green smoothie with spinach being the star ingredient. I vary the fruit of vegetables added for different flavour. It definitely is a versatile smoothie recipe and healthy too.
ArchanaPotdar says
😀
Jayashree T.Rao says
Loved this green smoothie of yours. I will make it for my breakfast. I have never used spinach in my smoothies, will give a go to this one.
ArchanaPotdar says
Thanks, Jayashree I think you will like it.
Seema says
This combo is good. I find it hard when it is extra thick to gulp down. I will surely try this combo.
ArchanaPotdar says
Thanks.
Preethi Prasad says
Very versatile green smoothie Archana. Some many interesting variations with some basic ingredients. This detox smoothie is absolutely irresistible.
ArchanaPotdar says
Thanks, Preethi.
Kalyani says
the husband used to make this regularly for me so he could have his cup of coffee in peace subah subah. must gently prod him to re-start this very healthy habit 😜! great clicks too. perfect way to start the day
ArchanaPotdar says
😀 great idea.
Renu says
Love such smoothies, adding of fruits and veggies in one balances the sugar .
ArchanaPotdar says
😀
Mina Joshi says
Such a delicious smoothie. I love making different smoothies and now have one more to try. I would add some moringa powder to this recipe to make it a bit more interesting.
ArchanaPotdar says
Hmm, love the idea of adding moringa leaves. A great way of feeding the leaves to reluctant husbands.