Green Orchard Smoothie: Great!

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  • Preparation Time

    10 minutes

  • Difficulty Rating


  • Health Level


  • Serves



  1. 1 medium apple, preferably organic
  2. 1 medium pear, preferably organic
  3. 1 cup / 70 g kale
  4. ½ cup / 30 g parsley
  5. ¼ cup / 30 g flax seed, chia seed, and/or hemp hearts
  6. 1½ cups / 360 ml unsweetened almond milk
  7. 1 cup ice


  1. Core apple and pear, and chop coarsely.
  2. Grind hemp hearts to a fine meal.Chop kale and parsley.
  3. Blend all ingredients in blender until smooth.

Serving size:1 cup / 240 ml

Exchanges per Serving: 2 Carb, 1 Protein, ⅔ Fat

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Comments 11

  1. Hi, Trudy, and welcome. You don’t need to calculate your needs because the system does it for you, and focuses on nutrients rather than calories. You can take a look by clicking on the “Exchange view” button in the toolbar above your finished menu, and comparing the exchanges this master list – http:/// I can tell you that you need about 180 grams of carbohydrates, 65 grams of fat, and 74 grams of protein (about

  2. I just signed up and I’m trying to understand how to calculate what my body needs. If we don’t count calories etc. then why all the protein carbs etc at the end of each recipe. How many carbs proteins etc should I calculate for my body size shape?

  3. Hi, Reinecker. Hemp hearts are the kernels in hemp seeds. Though hemp seeds are those used to grow marijuana, there is no related effect by eating the seeds or their hearts, but rather they are relatively high in protein, good fats, vitamins, and minerals.

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