A scoop of greens powder is a few grams of dried, processed plant material. A cup of raw spinach is the whole leaf, water content and fiber included, and blending it into a smoothie doesn't strip that structure out the way drying and powdering does. Reaching for real produce matters most on mornings when skipping breakfast is otherwise the more tempting option.
Ingredients
- 2 cups fresh spinach, packed
- 1 cup fresh kale leaves, stems removed
- 1 banana, frozen
- 1 cup frozen mango chunks
- 1 cup unsweetened almond milk or water
- 1 tablespoon ground flaxseed
- 1/2 lemon, juiced
Instructions
- Add the spinach, kale, banana, mango, and almond milk to a blender.
- Blend on high for 60 to 90 seconds, until completely smooth. Add more liquid if it's too thick to blend.
- Stir in the ground flaxseed and lemon juice by hand, or pulse briefly to combine.
- Pour into glasses and drink right away.
Nutrition Facts (per serving)
| Calories | 150 |
| Total fat | 3g |
| Total carbohydrates | 30g |
| Dietary fiber | 6g |
| Protein | 4g |
| Sodium | 60mg |
Why This Is Good for Your Gut
Raw spinach carries about 2.2 grams of fiber per 100 grams, according to USDA data, and that fiber stays intact through blending since it's structural, not something heat or drying would preserve better.[1] Coverage of greens powders has noted that many of them fall short of whole vegetables on fiber specifically, since a single scoop is a fraction of the plant mass a smoothie like this one uses.[2]
Best drunk fresh, since the color and texture change after a few hours in the fridge. If prepping ahead, freeze the spinach and kale portion in a bag and blend it straight from frozen. For a heartier make-ahead breakfast, the Coconut Chia Parfait with Mango holds up better overnight than a smoothie does.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
