Apple-banana smoothie with spinach and salad

The apple-banana smoothie with spinach and lettuce is ideal for giving children healthy greens.

Serving size: Due to the quantity, we designed the recipe for 4 servings. The original recipe calls for 2 servings.

Nutrient profile : According to GDA guidelines, one portion of this recipe covers 6 times the average daily requirement of vitamin K and over 100% of that of folic acid. Vitamin A and vitamin C, which supports the immune system, are covered by over 60%. The ratio of omega-6 to omega-3 fatty acids is 1:1, well below the recommended maximum ratio of 5:1.

Apples: The raw apple ( Malus domestica) is rich in health-promoting secondary plant substances, which are found not only in the flesh but also in the core and in up to five times higher concentrations in the peel. It consists of 85% water and has only about 60 kcal. Among other vitamins, it contains vitamin C, although the content of this depends greatly on the type of apple.

Bananas contain, among other things, the minerals potassium and manganese, which play a role in the functioning of the muscles and nervous system, energy production, electrolyte balance and the formation of cartilage tissue. As for vitamins, they mainly contain vitamins from the B group, especially vitamin B _6, folic acid and vitamin C.

Spinach: Spinach is rich in vitamins (especially vitamin K, folic acid, vitamin A and vitamin C), protein and minerals. Although spinach has a high iron content among vegetables, the iron content is not exceptionally high. Despite the high oxalic acid content, consuming raw spinach in reasonable amounts is not harmful to health.

Difference between juice and smoothie: While juicing produces a liquid juice, a smoothie is more like a puree. In contrast to juice, smoothies use the whole fruit, sometimes the peel too. The basis of smoothies is therefore fruit pulp or fruit puree, which can be diluted depending on the recipe to achieve a creamy consistency.

From a nutritional point of view, smoothies have the advantage over juices that no ingredients are lost. When you drink a smoothie, you drink the fiber as well. Fiber is very important for intestinal health. It also ensures that the sugar from the fruit enters the metabolism more slowly and gently than with a juice freshly squeezed from a juicer. This means that you feel fuller after a smoothie than with a juice.

What do you have to pay attention to as a vegan? In the nutrient tables above the recipe preparation you will find more information about the composition of this smoothie. You can find information about an optimal ratio of fatty acids and general information about common nutritional errors in vegan and raw diets at the following link: Vegans often eat unhealthily. Avoidable nutritional errors.

Choice of salad: Instead of lettuce, you can also use another salad of your choice.