Green smoothie
Spinach you can't taste, banana you can. Two minutes.
- Hands-on
- 4 min
- Total time
5 min, show breakdown
- Prep 3 min
- Cook 0 min
- Clean up 2 min
- Pans
- 0
- Ingredients
- 5
- Cost/serving
- $1.97
Per serving
- Calories
- 370
- Protein
- 15 g
- Fiber
- 6.5 g
- Net carbs
- 47 g
- Fat
- 14 g
High in (% Daily Value per serving): Vitamin K 134%, Vitamin B12 54%, Riboflavin (B2) 50%, Vitamin B6 41%, Vitamin A 31%, Vitamin C 29%, Folate 27%, Magnesium 27%, Calcium 26%, Potassium 23%, Niacin (B3) 23%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already vegetarian, egg-free, gluten-free, soy-free.
Ingredients for 1
Tap an ingredient for other units and forms.
You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
- 1 medium banana (118 g), frozen, in chunks
1 cup baby spinach (30 g)
Same amount as: 240 mL.
½ cup blueberries, fresh or frozen (74 g)
Same amount as: 120 mL.
1 cup milk, 2% (244 g)
Same amount as: 240 mL.
1 tbsp peanut butter (16 g)
Same amount as: 15 mL.
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
Amount for everything you're cooking. Missing an ingredient? Ask for it.
Healthier swaps
Optional. Nutrition and cost update as you choose; the recipe was written with the original.
Optional
Adds about 0 kcal per serving.
Quantities are for 1 serving. Freeze ripe bananas peeled and broken into chunks. They keep 3 months.
Nutrition Facts
1 serving per recipe
Serving size 1 plate (482 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 370 | ||
| Total fat | 14 g | 17% | |
| Saturated fat | 5 g | 25% | |
| Cholesterol | 20 mg | 7% | |
| Sodium | 208 mg | 9% | |
| Total carbohydrate | 54 g | 19% | |
| Dietary fiber | 6.5 g | 23% | |
| Total sugars | 35 g | ||
| Net carbs† | 47 g | ||
| Protein | 15 g | 30% | |
| Vitamin D | 2.9 mcg | 15% | |
| Calcium | 341 mg | 26% | |
| Iron | 1.7 mg | 9% | |
| Potassium | 1,092 mg | 23% | |
| Vitamin A | 281 mcg | 31% | |
| Vitamin C | 26 mg | 29% | |
| Vitamin E | 2.7 mg | 18% | |
| Vitamin K | 160 mcg | 134% | |
| Thiamin (B1) | 0.21 mg | 17% | |
| Riboflavin (B2) | 0.65 mg | 50% | |
| Niacin (B3) | 3.6 mg | 23% | |
| Vitamin B6 | 0.69 mg | 41% | |
| Folate | 106 mcg | 27% | |
| Vitamin B12 | 1.3 mcg | 54% | |
| Magnesium | 114 mg | 27% | |
| Zinc | 2.1 mg | 19% | |
| Selenium | 8.3 mcg | 15% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Pour the milk into the blender first.
Add the spinach, then the peanut butter, banana and blueberries.
Blend on low for 10 seconds, then on high for 45–60 seconds.
Done looks like: Smooth, with no flecks of spinach. Thick but pourable. Pour and drink.
Equipment
Blender $30–100
What to look for
- Handles frozen fruit without stalling
- Jar that is easy to take apart and rinse
Skip: Expensive high-speed blenders unless you blend every day. A personal blender works for one serving.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Blades spin but nothing moves | Frozen fruit went in first, or too little liquid. | Stop, stir, add 2–3 tbsp milk and blend again. |
| Bits of leaf | Not blended long enough. | Another 30 seconds on high. |
Versions
| Version | Changes | Per serving |
|---|---|---|
| Original | As written. Hands-on 4 min, total 5 min. | 370 kcal 15 g protein 6.5 g fiber 47 g net carbs 14 g fat |
| Vegan | Soy milk instead of milk. Also dairy-free. Hands-on 4 min, total 5 min. | 328 kcal 14 g protein 7.4 g fiber 39 g net carbs 13 g fat |
| Nut-free | Sunflower butter instead of peanut butter. Hands-on 4 min, total 5 min. | 375 kcal 14 g protein 6.4 g fiber 48 g net carbs 14 g fat |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.