Preparation time: 7–10 minutes
Makes: 1 large or 2 small glasses
Equipment: blender
Ingredients
- Parsley: a large bunch, about 1 cup when chopped
- Green apple: 1
- Cucumber: half a medium cucumber
- Lemon juice: juice of half a lemon
- Fresh ginger: a small piece, about 1 teaspoon when chopped
- Water or coconut water: about 200 ml
- Ice: optional
How to make the smoothie
- Prepare the ingredients. Wash the parsley, apple and cucumber thoroughly. Core the apple; you can leave the skin on. Cut the cucumber into large pieces. Use the parsley leaves and tender stems, removing the tougher ends.
- Add the liquid to the blender. Pour in the water or coconut water first, then add the parsley and cucumber. This helps the greens blend smoothly.
- Add the apple, lemon and ginger. Add the apple pieces, lemon juice and ginger. If you are new to the flavour of ginger, start with half a teaspoon.
- Blend. Blend at high speed for 45–60 seconds. If your blender is less powerful, stop once, scrape down the sides and blend again.
- Adjust the texture. Add a little more water for a lighter consistency. For a chilled drink, add a few ice cubes and blend for another 10–15 seconds.
- Serve straight away. Pour into a glass or a bottle with a lid. The flavour is freshest immediately after blending.
Adjust the flavour
- For more sweetness: choose a riper apple or add a few more apple pieces. Sugar or syrup is usually unnecessary.
- If the parsley tastes too strong: begin with half a bunch and add more after tasting.
- For a milder flavour: use coconut water and reduce the lemon juice.
- For a more filling drink: add 2–3 tablespoons of plain yoghurt or a serving of unflavoured protein powder. This changes the calories and macronutrients.
- For extra freshness: add a couple of mint leaves.
Calories and macronutrients
The following estimates are for the whole recipe: about 60 g parsley, a 180 g apple, 100 g cucumber, lemon juice, a small piece of ginger and 200 ml water.
- With water: approximately 140–150 kcal for the full recipe.
- With coconut water: approximately 175–190 kcal, depending on the brand.
- Protein: about 3 g; fat: about 1 g; carbohydrate: about 35 g; fibre: about 7 g.
If divided into two small servings, each serving made with water contains roughly 70–75 kcal. These are recipe estimates, not laboratory measurements: values vary with the apple size, amount of parsley and chosen liquid.
Useful tips
- Do not strain the smoothie, so the fibre from the apple, cucumber and greens stays in the drink.
- Chop the cucumber and parsley stems more finely if using a less powerful blender.
- Coconut water adds a little sweetness and more calories; plain water keeps the flavour more neutral.
- Add ginger in small amounts because it can quickly dominate the flavour.
- If preparing ahead, refrigerate in a tightly closed bottle and drink the same day. Do not leave it at room temperature.
Frequently asked questions
Can I drink it on an empty stomach?
If it feels comfortable for you. Lemon and ginger have strong flavours, so if your stomach is sensitive, start with a small portion, use less lemon or have the smoothie after a light breakfast.
Can I replace the parsley?
Yes. Try coriander, spinach, romaine lettuce or a little mint. Coriander has a stronger flavour, while spinach is milder.
Can I freeze the finished smoothie?
For a more even texture, freeze the chopped apple and cucumber ahead of time, then blend the drink shortly before serving.
Does it provide much protein?
The basic recipe is a fruit-and-vegetable smoothie. For more protein, add Greek yoghurt, soft cottage cheese, pasteurised egg white suitable for consumption without cooking, or a protein powder that suits your needs.
This smoothie is an easy way to add greens, fruit and vegetables to your diet. Adjust the proportions to your taste: more apple for sweetness, more lemon for freshness or less ginger for a gentler flavour.
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