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Tips to get your daily portion of vegetables

October 21, 2021

The green smoothie: a good fruit-vegetable ratio

A green smoothie is a great way to get a lot of essential nutrients in one sitting. To stay healthy, it is a must to get at least 300 grams of vegetables per day. A green smoothie is a handy, easy and tasty way to already meet part of this daily portion! It is perfect for breakfast or a snack.

The best green smoothie contains both vegetables and fruit. If you only use vegetables, your smoothie can quickly taste bitter. So the combination of fruits and vegetables is a good way to add more flavor. Please note: if you process more fruit than vegetables in your smoothie, your smoothie will quickly become less healthy due to the fructose that is abundant in fruit. For that reason, it is also better not to add fruit juices such as orange juice or apple juice from the store. Always make sure that your smoothie consists of about 2/3 of vegetables and only 1/3 of fruit.

How do you make such a smoothie?

Recipe: a simple smoothie with spinach & raspberry 
• 2 cups spinach
• 1 cup frozen raspberries
• Amount of water/milk of your choice

Recipe: smoothie with cucumber, avocado & apple
• ½ cucumber
• ¼ avocado
• A handful of spinach
• 1 apple
• Amount of water/milk of your choice

Recipe: smoothie with spinach & banana
• 1 small banana
• 1 apple
• 1/2 avocado
• 150 g fresh spinach
• 1 tablespoon chia seed or linseed
• 250 ml almond milk or another vegetable drink
• The juice of half a lemon

To get the most out of your smoothie and to get the most nutrients, it's best to drink the smoothie right after you've made it!


Would you like to have your diet analyzed? You can make an appointment online with Katleen.

Make an appointment with Kathleen!

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