A classic gourmet salad is transformed into a smooth, nourishing, drinkable treat that’s packed with antioxidants and fiber.

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  • Preparation Time

    10 minutes

  • Difficulty Rating


  • Serves



  1. 1 cup / 50 g of baby greens and/or spinach (packed), chopped
  2. ½ cup / 120 ml organic unfiltered and unsweetened apple juice
  3. 1 apple, cored, chopped (if unpeeled, be sure to scrub thoroughly)
  4. 2 Tbsp. / 15 g almonds, pecans, or walnuts, toasted and finely ground
  5. ½ cup / 60 ml coconut water
  6. ¼ tsp. / ½ g Stevia or monk fruit sweetener
  7. 2-3 ice cubes


Add to blender and mix for 1 minute.

Serving size: 1 cup / 240 ml

Exchanges per Serving: 0 Carb, ½ Protein, ½ Fat, 1 Fruit, ½ Veg

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Comments 23

    • Hi, Paula. Yes – the menus intentionally list generic items to enable you to prepare them as you wish, hopefully applying the health-supporting principles we encourage in our materials. If you use the personal version of the Menu Planner application (access it by clicking on the “My Food Choices” icon in the toolbar above your current menu), you will see some of our recipes in the “Recipes” subcategory of each major food group. For newer recipes that have not yet been added into the system, you can use them to substitute for the main ingredient in your meal. You can also match up the exchanges visible at the end of each recipe and when you click on “Exchange mode” in the toolbar above your menu. It doesn’t need to be a perfect match to work.

    • Hi, Marilee. Stevia is a plant thst is naturally much sweeter than sugar, but yields no carbohydrates – so it is used as a dietetic sweetener. It has an aftertaste, so many companies cut it with another natural carbohydrate-free (but less sweet) sweetener like erythritol. You can find these products in the “dietetic” section of supermarkets and drugstores.

    • Hi, realmagic. An egg would indeed add more protein, but we don’t recommend raw egg due to both its neutralization of an important B-vitamin (biotin), as well as possible bacterial contamination risk (especially in people with weakened immune systems).

  1. I am glad to see smoothies in your plan.
    I usually have a green smoothie for breakfast. How can I incorporate the following in my diet?
    My green smoothie consists of 1 cup of kale, 1 tsp. of spirulina, 1 tsp of cacao powder, one tsp of wheat grass powder, 2 celery stalks, 2 slices of ginger, 1/2 cup of mangoes, 1 tablespoon of coconut oil or 1/2 avocado, 1 peeled lemon, 2 tbsp of ground flaxseed powder and 2 tbsp of vanilla whey protein isolate, in 1 cup of filtered water with 1 cup of almond milk. Please advise. Thank you.

    • Hi, Lorraine. Your smoothie would take the place of both breakfast and your morning snack. Just a note – we recommend using whole foods rather than flavored isolated whey powder, which can actually work against your goals here. I would suggest adding a high-protein dairy product, such as 6 ounces (170 ml) low-fat Greek yogurt, which also provides “good” bacteria.

      • Hi, Lorraine. Plain yogurt is best, but I see from your later comment that it may be a no-go in any event. Whey protein isolate can be a problem because the body often understands that it’s not in its natural environment with the natural balance of nutrients that should accompany it for proper metabolism. That confusion may set off effects that cause your body to cling to calories. Additionally, these products are often accompanied by either refined sugar or artificial sweeteners, which can respectively cause glucose and insulin spikes or disruption of gut bacteria, both of which can cause an uptick in fat storage.

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