Green smoothie

Hi guys. Hope you are all doing good?

On today’s blog recipe, I will be discussing on eating clean. I know it’s different from my usual updates. However I am not one to shy away from new things. I have been reading and reviewing quite a lot about it and I must say I am very impressed.

Clean eating is to help you cleanse your system. It’s not a fad diet drink. It should be taken in moderation. This should not be an every day drink. Easy does it.

I however discovered that I do need to have the main ingredients, which could be either spinach or kale, or even both. A cup of Spinach

27 calories
0.86 grams of protein
30 milligrams of calcium
0.81 grams of iron
24 milligrams of magnesium
167 milligrams of potassium
2,813 micrograms of Vitamin A
58 micrograms of folate

Spinach also contains vitamin K, fiber, phosphorus, and thiamine. Most of the calories in spinach come from protein and carbohydrates.

Whilst Kale is a vegetable that is rich in nutrients and fiber.

A cup of chopped, raw kale, weighing about 16g contains

  • 8 calories
  • 0.68 g of protein
  • 1.4 g of carbohydrates
  • 0.6 g of fiber
  • 24 mg of calcium
  • 0.24 mg of iron
  • 8 mg of magnesium
  • 15 mg of phosphorus
  • 79 mg of potassium
  • 6 mg of sodium
  • 19.2 mg of vitamin C
  • 23 mcg of Folate DFE
  • 112.8 micrograms (mcg) of vitamin K
  • 80 mcg of vitamin A, RAE

One cup of cooked kale has over a rhousand percent more vitamin C than a cup of cooked spinach. Unlike spinach, kale is low in oxalate, so the calcium and iron it provides are more easily absorbed by the human digestive system.

So you see how beneficial both vegetables are? They make the smoothie green in colour. And they are rich in vitamins, calcium and iron just to mention a few. They need to make up at least 75% of the drink, as the fruit is just for added natural sweetness even though it has its own benefits. It hould however not make up half of the smoothie 25% is just right.

As you go along, you can add your own fruit collection to it. The ones I have on here are my own ingredients. Feel free to modify it according to your taste buds.

For the two smoothies here are my ingredients


2 Pieces of Strawberry
1 Kiwi
1/2 a fruit of Peach


  • 1 cup of Spinach
    1 cup of kale
    1/2 a cup of pineapple
  • 1/4 a cup of banana
  • 1/2 a kiwi

Please note, this isn’t to replace your meal(s). It’s meant to keep you going thought out the day. You can have it between your meals. However If you don’t have time for breakfast, prep the ingredients the night before, put it into the freezer, and then in the morning blend it and have your smoothie on the go. 😊

That’s it from me.

P.S Before you try this, ensure you are not allergic to any of the ingredients

Pictures below.

Love Duchess O



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© Duchess O Kitchen and (2013). Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Duchess O Kitchen and with appropriate and specific direction to the original content.
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