- Easy
- 5 min
- 1 serv.
- 3 synergies
- Now at its best: Spinach
A refreshing green smoothie packed with leafy greens, cucumber and avocado. Creamy from the avocado, fresh from the ginger and lemon juice, and extra green thanks to a teaspoon of spirulina.
Grass green and crystal clear fresh — that's this smoothie in two words. The cucumber and coconut water form a light, watery base to which the avocado adds just enough body. Not thick, not thin, but that perfect middle ground where you drink a whole glass without it feeling heavy. The ginger bites just a little, the lemon juice sharpens everything, and the spirulina gives that deep green color that makes you cheerful. Drink it in the morning alongside breakfast, or on a warm afternoon when you want something refreshing without a sugar bomb. The kind of smoothie that makes you think: why don't I drink this every day?
- 5
- min prep
- 0
- min cook
- 5
- min total
Nutritional Synergies
This recipe combines ingredients that enhance each other:
Coconut Water 
Banana Double potassium + quick sugars for sports recovery
Technical: Coconut water (250mg K/100ml) + banana (358mg K/100g) together provide 600+ mg potassium — essential for muscle contraction and nerve conduction. After intense exercise you lose 200-400mg potassium via sweat per hour. Banana's quick sugars (glucose + fructose) replenish muscle glycogen, coconut water's electrolytes restore hydration status. The combination covers all three post-exercise needs: glycogen + electrolytes + hydration.
What does this mean for you? Blend coconut water with banana for the ultimate post-workout smoothie. It's natural, a natural alternative to sports drinks and contains no artificial additives.
EnergyMuscle GainSleep
Spinach 
Avocado Fat source for better absorption of fat-soluble nutrients
Technical: Spinach contains 12.2mg lutein per 100g — highest of all vegetables. Avocado provides 15g monounsaturated fats per 100g that increase carotenoid bioavailability up to 15x (Molecular Nutrition & Food Research). Avocado's own lutein (0.27mg/100g) also contributes.
What does this mean for you? Spinach salad with avocado is an excellent combination for your eye pigments. Without fat you barely absorb lutein — with avocado up to 15x more. Lutein and zeaxanthin contribute to the maintenance of normal vision.
Skin & HairHeartFocus
Spirulina powder Banana Perfect smoothie base: complete proteins + quick energy
Technical: Spirulina contains 57g complete protein per 100g (all 9 essential amino acids) plus B12 and iron. Banana provides quick carbohydrates (22g per 100g) and potassium (358mg). The carbohydrates improve amino acid uptake via insulin response.
What does this mean for you? Blend 1 teaspoon spirulina with a banana for a powerful pre- or post-workout smoothie. The banana also masks spirulina's strong taste.
EnergyMuscle Gain
Instructions
- 1 Pour the coconut water into the blender and add the spinach. Blend for 20 seconds until the spinach is finely chopped.
Nutrition per serving
Indicative values per serving.