--- canonical: "https://www.jsolly.com/recipes/smoothies/" title: "Smoothies" description: "Find your next meal or smoothie." --- [Home](https://www.jsolly.com/blog/)/[Easy Meals & Smoothies](https://www.jsolly.com/recipes/) # Smoothies [Meals](https://www.jsolly.com/recipes/meals/)[Smoothies](https://www.jsolly.com/recipes/smoothies/) Servings 2468 Ingredients Appliances on hand BlenderBlender Nutrition Keto Friendly Immune support High in Omega-3s ## Find your smoothie Keto ![Illustration of a blended avocado, cucumber and lime smoothie with Greek yogurt and flaxseed.](https://www.jsolly.com/recipes/media/avocado-lime-smoothie-480.webp) ### [Avocado-lime smoothie](https://www.jsolly.com/recipes/avocado-lime-smoothie/?servings=4) Active time 5min Net Carbs (8 oz) 5.2 g Appliances needed Blender [See recipe](https://www.jsolly.com/recipes/avocado-lime-smoothie/?servings=4) Keto ![Illustration of a blended strawberry and avocado smoothie with Greek yogurt and flaxseed.](https://www.jsolly.com/recipes/media/strawberry-avocado-smoothie-480.webp) ### [Strawberry-avocado smoothie](https://www.jsolly.com/recipes/strawberry-avocado-smoothie/?servings=4) Active time 5min Net Carbs (8 oz) 6.0 g Appliances needed Blender [See recipe](https://www.jsolly.com/recipes/strawberry-avocado-smoothie/?servings=4) Not Keto ![Illustration of a blended strawberry and banana smoothie with Greek yogurt.](https://www.jsolly.com/recipes/media/strawberry-banana-smoothie-480.webp) ### [Strawberry-banana smoothie](https://www.jsolly.com/recipes/strawberry-banana-smoothie/?servings=4) Active time 5min Net Carbs (8 oz) 16.4 g Appliances needed Blender [See recipe](https://www.jsolly.com/recipes/strawberry-banana-smoothie/?servings=4) Not Keto ![Illustration of a blended banana smoothie with Greek yogurt and ground flaxseed.](https://www.jsolly.com/recipes/media/banana-flax-smoothie-480.webp) ### [Banana-flax smoothie](https://www.jsolly.com/recipes/banana-flax-smoothie/?servings=4) Active time 5min Net Carbs (8 oz) 18.9 g Appliances needed Blender [See recipe](https://www.jsolly.com/recipes/banana-flax-smoothie/?servings=4) Keto ![Illustration of a blended strawberry smoothie with Greek yogurt and hemp hearts.](https://www.jsolly.com/recipes/media/strawberry-hemp-smoothie-480.webp) ### [Strawberry-hemp smoothie](https://www.jsolly.com/recipes/strawberry-hemp-smoothie/?servings=4) Active time 5min Net Carbs (8 oz) 5.9 g Appliances needed Blender [See recipe](https://www.jsolly.com/recipes/strawberry-hemp-smoothie/?servings=4) Keto ![Illustration of a blended cucumber, spinach and lime smoothie with Greek yogurt and flaxseed.](https://www.jsolly.com/recipes/media/cucumber-spinach-lime-smoothie-480.webp) ### [Cucumber-spinach-lime smoothie](https://www.jsolly.com/recipes/cucumber-spinach-lime-smoothie/?servings=4) Active time 5min Net Carbs (8 oz) 4.6 g Appliances needed Blender [See recipe](https://www.jsolly.com/recipes/cucumber-spinach-lime-smoothie/?servings=4) # All recipes 6 recipes · 4 servings each · US cooking measures Each recipe starts on a new page. Safe doneness and appliance capacity take priority over the time estimate. # Avocado-lime smoothie Keto · 4 servings · US measures · 5 min active per base batch per four-serving batch Total time: 5 min A creamy avocado-lime smoothie with plain Greek yogurt and no added sugar. Blend until smooth; serve chilled. Blend two servings at a time in a 1.5 L blender. Keep the jar below its marked fill limit. Allow about 5 minutes for four servings in two batches. These recipes include household adaptations and recipes adapted from the linked publishers. The adaptations have not been kitchen-tested. Nutrition provenance and source limitations are listed with each recipe; missing nutrition stays unreported. ## Preparation flow Read left to right. Each merged cell acts on the ingredient rows feeding into it. Parallel branches stay separate until plating.
Prepare fruit and vegetables as listed; use chilled ingredients.
Blend two servings at a time in a 1.5 L blender.
Blend in batches of up to two servings for 30–60 sec per batch, until smooth. Then: Divide among serving glasses and serve chilled.
[Learn more about Tabular Recipe Notation ↗](https://www.cookingforengineers.com/) ## Ingredients - **400g** Plain lowfat Greek yogurtplain, unsweetened, 2% fat - **240g** Avocado fleshpeeled, pitted - **200g** Cucumbertrimmed, chopped - **20g** Lime juice - **28g** Ground flaxseed - **14 oz** Cold water ## Before you start - Blender with at least 1.5 L capacity; blend two servings per batch Wash fresh produce and use a clean blender. Keep yogurt and finished smoothies chilled. ## Cook 1. **Prepare** Peel avocado or banana, trim cucumber, and hull strawberries as applicable. Weigh the edible ingredients. 2. **Blend** Blend in batches of up to two servings, adding water first, for 30–60 seconds per batch until smooth. 3. **Serve** Divide among serving glasses and serve chilled. ## Where your attention goes - **Prepare · 3 min** Weigh and prepare ingredients. - **Blend · 2 min** Blend in two batches. Stages can overlap. Do not add every row as separate elapsed time. Safe endpoints and actual appliance behavior override the estimate. ## Why this works Greek yogurt gives the smoothie body and a tangy finish. - Pour water in first for easier blending. - Use chilled or frozen fruit for a cold smoothie. ## Nutrition per 8 oz glass Calories: 158 kcal; protein: 9.4 g; total carbs: 9.8 g; fiber: 4.6 g; net carbs: 5.2 g This batch makes about 5.4 eight-fluid-ounce glasses. Yield is estimated; added liquid and blending affect actual volume. Estimated from ingredient mass using approximately 1 g/ml for the blended mixture. Finished volume has not been measured; aeration, blender retention and extra liquid affect yield. Per estimated glass: base includes measured sauces, seeds and sides. Family nutrition adds one selected starch portion. US net carbs = total carbohydrate − fiber. Labels and food variation matter; no guarantee of ketosis. Pantothenic acid (B5) 1.1 mg · 22% DV Copper 0.2 mg · 20% DV Riboflavin (B2) 0.2 mg · 19% DV Selenium 11 mcg · 19% DV Vitamin B12 0.4 mcg · 16% DV Total fat 10 g · 13% DV Vitamin K 16 mcg · 13% DV Thiamin (B1) 0.2 mg · 13% DV Folate 52 mcg DFE · 13% DV Phosphorus 166 mg · 13% DV Vitamin B6 0.2 mg · 11% DV Magnesium 46 mg · 11% DV Saturated fat 2 g · 10% DV Manganese 0.2 mg · 10% DV Potassium 418 mg · 9% DV Zinc 1 mg · 9% DV Vitamin A 71 mcg RAE · 8% DV Vitamin C 7.2 mg · 8% DV Calcium 109 mg · 8% DV Vitamin E 1 mg · 7% DV Niacin (B3) 1.1 mg · 7% DV Choline 24 mg · 4% DV Iron 0.7 mg · 4% DV Cholesterol 7.3 mg · 2% DV Sodium 30 mg · 1% DV **Listed allergens:** milk. Check purchased labels and cross-contact. ## First-cook checks - Larger servings need additional blender batches. ## Leftovers Serve chilled immediately for best texture; refrigerate any remainder promptly. ## Sources - USDA FoodData Central ingredient profiles [https://fdc.nal.usda.gov/](https://fdc.nal.usda.gov/) These recipes include household adaptations and recipes adapted from the linked publishers. The adaptations have not been kitchen-tested. Nutrition provenance and source limitations are listed with each recipe; missing nutrition stays unreported. # Strawberry-avocado smoothie Keto · 4 servings · US measures · 5 min active per base batch per four-serving batch Total time: 5 min A creamy strawberry-avocado smoothie with plain Greek yogurt and no added sugar. Blend until smooth; serve chilled. Blend two servings at a time in a 1.5 L blender. Keep the jar below its marked fill limit. Allow about 5 minutes for four servings in two batches. These recipes include household adaptations and recipes adapted from the linked publishers. The adaptations have not been kitchen-tested. Nutrition provenance and source limitations are listed with each recipe; missing nutrition stays unreported. ## Preparation flow Read left to right. Each merged cell acts on the ingredient rows feeding into it. Parallel branches stay separate until plating.
Prepare fruit and vegetables as listed; use chilled ingredients.
Blend two servings at a time in a 1.5 L blender.
Blend in batches of up to two servings for 30–60 sec per batch, until smooth. Then: Divide among serving glasses and serve chilled.
[Learn more about Tabular Recipe Notation ↗](https://www.cookingforengineers.com/) ## Ingredients - **400g** Plain lowfat Greek yogurtplain, unsweetened, 2% fat - **200g** Avocado fleshpeeled, pitted - **200g** Strawberrieshulled - **28g** Ground flaxseed - **14 oz** Cold water ## Before you start - Blender with at least 1.5 L capacity; blend two servings per batch Wash fresh produce and use a clean blender. Keep yogurt and finished smoothies chilled. ## Cook 1. **Prepare** Peel avocado or banana, trim cucumber, and hull strawberries as applicable. Weigh the edible ingredients. 2. **Blend** Blend in batches of up to two servings, adding water first, for 30–60 seconds per batch until smooth. 3. **Serve** Divide among serving glasses and serve chilled. ## Where your attention goes - **Prepare · 3 min** Weigh and prepare ingredients. - **Blend · 2 min** Blend in two batches. Stages can overlap. Do not add every row as separate elapsed time. Safe endpoints and actual appliance behavior override the estimate. ## Why this works Greek yogurt gives the smoothie body and a tangy finish. - Pour water in first for easier blending. - Use chilled or frozen fruit for a cold smoothie. ## Nutrition per 8 oz glass Calories: 159 kcal; protein: 9.7 g; total carbs: 10.8 g; fiber: 4.8 g; net carbs: 6.0 g This batch makes about 5.2 eight-fluid-ounce glasses. Yield is estimated; added liquid and blending affect actual volume. Estimated from ingredient mass using approximately 1 g/ml for the blended mixture. Finished volume has not been measured; aeration, blender retention and extra liquid affect yield. Per estimated glass: base includes measured sauces, seeds and sides. Family nutrition adds one selected starch portion. US net carbs = total carbohydrate − fiber. Labels and food variation matter; no guarantee of ketosis. Vitamin C 27 mg · 30% DV Pantothenic acid (B5) 1 mg · 20% DV Selenium 11 mcg · 20% DV Riboflavin (B2) 0.2 mg · 19% DV Copper 0.2 mg · 19% DV Vitamin B12 0.4 mcg · 17% DV Manganese 0.3 mg · 15% DV Folate 54 mcg DFE · 14% DV Phosphorus 169 mg · 14% DV Thiamin (B1) 0.2 mg · 13% DV Total fat 9.5 g · 12% DV Vitamin B6 0.2 mg · 11% DV Magnesium 46 mg · 11% DV Saturated fat 2 g · 10% DV Calcium 113 mg · 9% DV Zinc 1 mg · 9% DV Vitamin A 72 mcg RAE · 8% DV Vitamin K 9.3 mcg · 8% DV Potassium 398 mg · 8% DV Niacin (B3) 1.1 mg · 7% DV Vitamin E 1 mg · 6% DV Choline 24 mg · 4% DV Iron 0.7 mg · 4% DV Cholesterol 7.7 mg · 3% DV Sodium 31 mg · 1% DV **Listed allergens:** milk. Check purchased labels and cross-contact. ## First-cook checks - Larger servings need additional blender batches. ## Leftovers Serve chilled immediately for best texture; refrigerate any remainder promptly. ## Sources - USDA FoodData Central ingredient profiles [https://fdc.nal.usda.gov/](https://fdc.nal.usda.gov/) These recipes include household adaptations and recipes adapted from the linked publishers. The adaptations have not been kitchen-tested. Nutrition provenance and source limitations are listed with each recipe; missing nutrition stays unreported. # Strawberry-banana smoothie Not Keto · 4 servings · US measures · 5 min active per base batch per four-serving batch Total time: 5 min A creamy strawberry-banana smoothie with plain Greek yogurt and no added sugar. Blend until smooth; serve chilled. Blend two servings at a time in a 1.5 L blender. Keep the jar below its marked fill limit. Allow about 5 minutes for four servings in two batches. These recipes include household adaptations and recipes adapted from the linked publishers. The adaptations have not been kitchen-tested. Nutrition provenance and source limitations are listed with each recipe; missing nutrition stays unreported. ## Preparation flow Read left to right. Each merged cell acts on the ingredient rows feeding into it. Parallel branches stay separate until plating.
Prepare fruit and vegetables as listed; use chilled ingredients.
Blend two servings at a time in a 1.5 L blender.
Blend in batches of up to two servings for 30–60 sec per batch, until smooth. Then: Divide among serving glasses and serve chilled.
[Learn more about Tabular Recipe Notation ↗](https://www.cookingforengineers.com/) ## Ingredients - **600g** Plain lowfat Greek yogurtplain, unsweetened, 2% fat - **600g** Strawberrieshulled - **400g** Bananapeeled, sliced - **14 oz** Cold water ## Before you start - Blender with at least 1.5 L capacity; blend two servings per batch Wash fresh produce and use a clean blender. Keep yogurt and finished smoothies chilled. ## Cook 1. **Prepare** Peel avocado or banana, trim cucumber, and hull strawberries as applicable. Weigh the edible ingredients. 2. **Blend** Blend in batches of up to two servings, adding water first, for 30–60 seconds per batch until smooth. 3. **Serve** Divide among serving glasses and serve chilled. ## Where your attention goes - **Prepare · 3 min** Weigh and prepare ingredients. - **Blend · 2 min** Blend in two batches. Stages can overlap. Do not add every row as separate elapsed time. Safe endpoints and actual appliance behavior override the estimate. ## Why this works Greek yogurt gives the smoothie body and a tangy finish. - Pour water in first for easier blending. - Use chilled or frozen fruit for a cold smoothie. ## Nutrition per 8 oz glass Calories: 117 kcal; protein: 8.1 g; total carbs: 19.1 g; fiber: 2.6 g; net carbs: 16.4 g This batch makes about 8.5 eight-fluid-ounce glasses. Yield is estimated; added liquid and blending affect actual volume. Estimated from ingredient mass using approximately 1 g/ml for the blended mixture. Finished volume has not been measured; aeration, blender retention and extra liquid affect yield. Per estimated glass: base includes measured sauces, seeds and sides. Family nutrition adds one selected starch portion. US net carbs = total carbohydrate − fiber. Labels and food variation matter; no guarantee of ketosis. Vitamin C 46 mg · 52% DV Manganese 0.4 mg · 18% DV Riboflavin (B2) 0.2 mg · 17% DV Selenium 9.6 mcg · 17% DV Vitamin B12 0.4 mcg · 15% DV Vitamin B6 0.2 mg · 14% DV Pantothenic acid (B5) 0.6 mg · 12% DV Phosphorus 125 mg · 10% DV Copper <0.1 mg · 10% DV Folate 35 mcg DFE · 9% DV Potassium 378 mg · 8% DV Vitamin A 66 mcg RAE · 7% DV Calcium 95 mg · 7% DV Magnesium 30 mg · 7% DV Saturated fat 0.9 g · 5% DV Thiamin (B1) <0.1 mg · 5% DV Niacin (B3) 0.7 mg · 5% DV Zinc 0.6 mg · 5% DV Choline 19 mg · 4% DV Total fat 1.7 g · 2% DV Cholesterol 7.1 mg · 2% DV Vitamin E 0.3 mg · 2% DV Vitamin K 1.9 mcg · 2% DV Iron 0.4 mg · 2% DV Sodium 25 mg · 1% DV **Listed allergens:** milk. Check purchased labels and cross-contact. ## First-cook checks - Larger servings need additional blender batches. ## Leftovers Serve chilled immediately for best texture; refrigerate any remainder promptly. ## Sources - USDA FoodData Central ingredient profiles [https://fdc.nal.usda.gov/](https://fdc.nal.usda.gov/) These recipes include household adaptations and recipes adapted from the linked publishers. The adaptations have not been kitchen-tested. Nutrition provenance and source limitations are listed with each recipe; missing nutrition stays unreported. # Banana-flax smoothie Not Keto · 4 servings · US measures · 5 min active per base batch per four-serving batch Total time: 5 min A creamy banana-flax smoothie with plain Greek yogurt and no added sugar. Blend until smooth; serve chilled. Blend two servings at a time in a 1.5 L blender. Keep the jar below its marked fill limit. Allow about 5 minutes for four servings in two batches. These recipes include household adaptations and recipes adapted from the linked publishers. The adaptations have not been kitchen-tested. Nutrition provenance and source limitations are listed with each recipe; missing nutrition stays unreported. ## Preparation flow Read left to right. Each merged cell acts on the ingredient rows feeding into it. Parallel branches stay separate until plating.
Prepare fruit and vegetables as listed; use chilled ingredients.
Blend two servings at a time in a 1.5 L blender.
Blend in batches of up to two servings for 30–60 sec per batch, until smooth. Then: Divide among serving glasses and serve chilled.
[Learn more about Tabular Recipe Notation ↗](https://www.cookingforengineers.com/) ## Ingredients - **600g** Plain lowfat Greek yogurtplain, unsweetened, 2% fat - **480g** Bananapeeled, sliced - **40g** Ground flaxseed - **14 oz** Cold water ## Before you start - Blender with at least 1.5 L capacity; blend two servings per batch Wash fresh produce and use a clean blender. Keep yogurt and finished smoothies chilled. ## Cook 1. **Prepare** Peel avocado or banana, trim cucumber, and hull strawberries as applicable. Weigh the edible ingredients. 2. **Blend** Blend in batches of up to two servings, adding water first, for 30–60 seconds per batch until smooth. 3. **Serve** Divide among serving glasses and serve chilled. ## Where your attention goes - **Prepare · 3 min** Weigh and prepare ingredients. - **Blend · 2 min** Blend in two batches. Stages can overlap. Do not add every row as separate elapsed time. Safe endpoints and actual appliance behavior override the estimate. ## Why this works Greek yogurt gives the smoothie body and a tangy finish. - Pour water in first for easier blending. - Use chilled or frozen fruit for a cold smoothie. ## Nutrition per 8 oz glass Calories: 168 kcal; protein: 11.2 g; total carbs: 22.5 g; fiber: 3.6 g; net carbs: 18.9 g This batch makes about 6.4 eight-fluid-ounce glasses. Yield is estimated; added liquid and blending affect actual volume. Estimated from ingredient mass using approximately 1 g/ml for the blended mixture. Finished volume has not been measured; aeration, blender retention and extra liquid affect yield. Per estimated glass: base includes measured sauces, seeds and sides. Family nutrition adds one selected starch portion. US net carbs = total carbohydrate − fiber. Labels and food variation matter; no guarantee of ketosis. Selenium 14 mcg · 25% DV Riboflavin (B2) 0.3 mg · 22% DV Vitamin B6 0.4 mg · 21% DV Vitamin B12 0.5 mcg · 20% DV Copper 0.2 mg · 17% DV Manganese 0.4 mg · 16% DV Pantothenic acid (B5) 0.7 mg · 15% DV Phosphorus 184 mg · 15% DV Thiamin (B1) 0.2 mg · 14% DV Magnesium 55 mg · 13% DV Vitamin A 86 mcg RAE · 10% DV Calcium 127 mg · 10% DV Potassium 450 mg · 10% DV Zinc 0.9 mg · 9% DV Vitamin C 7.3 mg · 8% DV Folate 32 mcg DFE · 8% DV Saturated fat 1.5 g · 7% DV Total fat 4.7 g · 6% DV Niacin (B3) 0.9 mg · 5% DV Choline 26 mg · 5% DV Cholesterol 9.3 mg · 3% DV Iron 0.6 mg · 3% DV Sodium 34 mg · 1% DV Vitamin E 0.1 mg · 1% DV Vitamin K 0.8 mcg · 1% DV **Listed allergens:** milk. Check purchased labels and cross-contact. ## First-cook checks - Larger servings need additional blender batches. ## Leftovers Serve chilled immediately for best texture; refrigerate any remainder promptly. ## Sources - USDA FoodData Central ingredient profiles [https://fdc.nal.usda.gov/](https://fdc.nal.usda.gov/) These recipes include household adaptations and recipes adapted from the linked publishers. The adaptations have not been kitchen-tested. Nutrition provenance and source limitations are listed with each recipe; missing nutrition stays unreported. # Strawberry-hemp smoothie Keto · 4 servings · US measures · 5 min active per base batch per four-serving batch Total time: 5 min A tangy strawberry smoothie with hulled hemp hearts for a nutty finish, without banana or added sugar. Blend until smooth; serve chilled. Blend two servings at a time in a 1.5 L blender. Keep the jar below its marked fill limit. Allow about 5 minutes for four servings in two batches. These recipes include household adaptations and recipes adapted from the linked publishers. The adaptations have not been kitchen-tested. Nutrition provenance and source limitations are listed with each recipe; missing nutrition stays unreported. ## Preparation flow Read left to right. Each merged cell acts on the ingredient rows feeding into it. Parallel branches stay separate until plating.
Hull and quarter the strawberries. Weigh the yogurt and hulled hemp hearts.
Use chilled ingredients; blend at most two servings per batch in a 1.5 L blender.
Blend in batches of up to two servings for 30–60 sec per batch, until smooth. Then: Divide among serving glasses and serve chilled.
[Learn more about Tabular Recipe Notation ↗](https://www.cookingforengineers.com/) ## Ingredients - **400g** Plain lowfat Greek yogurtplain, unsweetened, 2% fat - **240g** Strawberrieshulled - **80g** Hulled hemp heartshulled, unsalted - **20 oz** Cold water ## Before you start - Blender with at least 1.5 L capacity; blend two servings per batch Wash fresh produce and use a clean blender. Keep yogurt and finished smoothies chilled. ## Cook 1. **Prepare** Hull and quarter the strawberries. Weigh the yogurt and hulled hemp hearts. 2. **Blend** Blend in batches of up to two servings, adding water first, for 30–60 seconds per batch until smooth. 3. **Serve** Divide among serving glasses and serve chilled. ## Where your attention goes - **Prepare · 3 min** Weigh and prepare ingredients. - **Blend · 2 min** Blend in two batches. Stages can overlap. Do not add every row as separate elapsed time. Safe endpoints and actual appliance behavior override the estimate. ## Why this works Greek yogurt supplies a creamy, tangy base; strawberries add fruit flavor and hemp hearts give body without avocado. - Pour cold water in first, then add the other ingredients. - Use chilled ingredients; blend thoroughly so the hemp hearts are smooth. - Serve promptly. Ground seeds thicken on standing; blend again with a little extra water if needed. ## Nutrition per 8 oz glass Calories: 145 kcal; protein: 11.9 g; total carbs: 7.4 g; fiber: 1.4 g; net carbs: 5.9 g This batch makes about 5.6 eight-fluid-ounce glasses. Yield is estimated; added liquid and blending affect actual volume. Estimated from ingredient mass using approximately 1 g/ml for the blended mixture. Finished volume has not been measured; aeration, blender retention and extra liquid affect yield. Per estimated glass: base includes measured sauces, seeds and sides. Family nutrition adds one selected starch portion. US net carbs = total carbohydrate − fiber. Labels and food variation matter; no guarantee of ketosis. Manganese 1.3 mg · 55% DV Vitamin C 26 mg · 29% DV Copper 0.3 mg · 29% DV Phosphorus 345 mg · 28% DV Magnesium 114 mg · 27% DV Thiamin (B1) 0.2 mg · 19% DV Riboflavin (B2) 0.2 mg · 17% DV Zinc 1.9 mg · 17% DV Total fat 8.5 g · 11% DV Niacin (B3) 1.6 mg · 10% DV Vitamin B6 0.1 mg · 9% DV Folate 35 mcg DFE · 9% DV Saturated fat 1.5 g · 8% DV Calcium 99 mg · 8% DV Vitamin A 65 mcg RAE · 7% DV Iron 1.3 mg · 7% DV Potassium 339 mg · 7% DV Cholesterol 7.2 mg · 2% DV Vitamin E 0.3 mg · 2% DV Sodium 26 mg · 1% DV **Listed allergens:** milk. Check purchased labels and cross-contact. ## First-cook checks - Designed recipe, not kitchen-tested. Check tartness, seed texture and thickness on the first blend. - Use plain unsweetened yogurt and unsweetened fruit. Brand labels can change the carbohydrate estimate. - Larger serving selections require additional blender batches; keep below the marked fill limit. ## Leftovers Serve chilled immediately for best texture; refrigerate any remainder promptly. ## Sources - Yogurt, Greek, plain, lowfat — USDA FoodData Central [https://fdc.nal.usda.gov/food-details/170903/nutrients](https://fdc.nal.usda.gov/food-details/170903/nutrients) - Strawberries, raw — USDA FoodData Central [https://fdc.nal.usda.gov/food-details/167762/nutrients](https://fdc.nal.usda.gov/food-details/167762/nutrients) - Seeds, hemp seed, hulled — USDA FoodData Central [https://fdc.nal.usda.gov/food-details/170148/nutrients](https://fdc.nal.usda.gov/food-details/170148/nutrients) These recipes include household adaptations and recipes adapted from the linked publishers. The adaptations have not been kitchen-tested. Nutrition provenance and source limitations are listed with each recipe; missing nutrition stays unreported. # Cucumber-spinach-lime smoothie Keto · 4 servings · US measures · 5 min active per base batch per four-serving batch Total time: 5 min A fresh, savory green smoothie with cucumber, raw spinach, lime and ground flaxseed, without added sugar. Blend until smooth; serve chilled. Blend two servings at a time in a 1.5 L blender. Keep the jar below its marked fill limit. Allow about 5 minutes for four servings in two batches. These recipes include household adaptations and recipes adapted from the linked publishers. The adaptations have not been kitchen-tested. Nutrition provenance and source limitations are listed with each recipe; missing nutrition stays unreported. ## Preparation flow Read left to right. Each merged cell acts on the ingredient rows feeding into it. Parallel branches stay separate until plating.
Rinse cucumber and spinach under running water. Trim and chop cucumber; juice the lime and weigh the juice.
Use chilled ingredients; blend at most two servings per batch in a 1.5 L blender.
Blend in batches of up to two servings for 30–60 sec per batch, until smooth. Then: Divide among serving glasses and serve chilled.
[Learn more about Tabular Recipe Notation ↗](https://www.cookingforengineers.com/) ## Ingredients - **400g** Plain lowfat Greek yogurtplain, unsweetened, 2% fat - **240g** Cucumbertrimmed, chopped - **120g** Raw spinachfresh, washed - **24g** Lime juice - **32g** Ground flaxseed - **20 oz** Cold water ## Before you start - Blender with at least 1.5 L capacity; blend two servings per batch Wash fresh produce and use a clean blender. Keep yogurt and finished smoothies chilled. ## Cook 1. **Prepare** Rinse cucumber and spinach under running water. Trim and chop cucumber; juice the lime and weigh the juice. 2. **Blend** Blend in batches of up to two servings, adding water first, for 30–60 seconds per batch until smooth. 3. **Serve** Divide among serving glasses and serve chilled. ## Where your attention goes - **Prepare · 3 min** Weigh and prepare ingredients. - **Blend · 2 min** Blend in two batches. Stages can overlap. Do not add every row as separate elapsed time. Safe endpoints and actual appliance behavior override the estimate. ## Why this works Cucumber and lime keep this savory smoothie fresh; yogurt gives body and ground flaxseed thickens it. - Pour cold water in first, then add the other ingredients. - Use chilled ingredients; blend thoroughly so the seeds and greens are smooth. - Serve promptly. Ground seeds thicken on standing; blend again with a little extra water if needed. ## Nutrition per 8 oz glass Calories: 89 kcal; protein: 8.5 g; total carbs: 6.7 g; fiber: 2.1 g; net carbs: 4.6 g This batch makes about 6.0 eight-fluid-ounce glasses. Yield is estimated; added liquid and blending affect actual volume. Estimated from ingredient mass using approximately 1 g/ml for the blended mixture. Finished volume has not been measured; aeration, blender retention and extra liquid affect yield. Per estimated glass: base includes measured sauces, seeds and sides. Family nutrition adds one selected starch portion. US net carbs = total carbohydrate − fiber. Labels and food variation matter; no guarantee of ketosis. Vitamin K 104 mcg · 86% DV Selenium 10 mcg · 18% DV Vitamin A 156 mcg RAE · 17% DV Riboflavin (B2) 0.2 mg · 17% DV Manganese 0.3 mg · 15% DV Folate 55 mcg DFE · 14% DV Vitamin B12 0.3 mcg · 14% DV Copper 0.1 mg · 14% DV Thiamin (B1) 0.1 mg · 12% DV Magnesium 50 mg · 12% DV Phosphorus 146 mg · 12% DV Pantothenic acid (B5) 0.5 mg · 10% DV Vitamin C 8.5 mg · 9% DV Calcium 117 mg · 9% DV Vitamin B6 0.1 mg · 7% DV Potassium 313 mg · 7% DV Zinc 0.8 mg · 7% DV Iron 1 mg · 6% DV Total fat 3.7 g · 5% DV Saturated fat 1 g · 5% DV Choline 21 mg · 4% DV Vitamin E 0.5 mg · 3% DV Niacin (B3) 0.5 mg · 3% DV Cholesterol 6.7 mg · 2% DV Sodium 41 mg · 2% DV **Listed allergens:** milk. Check purchased labels and cross-contact. ## First-cook checks - Designed recipe, not kitchen-tested. Check tartness, seed texture and thickness on the first blend. - Use plain unsweetened yogurt and fresh produce. Brand labels can change the carbohydrate estimate. - Larger serving selections require additional blender batches; keep below the marked fill limit. ## Leftovers Serve chilled immediately for best texture; refrigerate any remainder promptly. ## Sources - Yogurt, Greek, plain, lowfat — USDA FoodData Central [https://fdc.nal.usda.gov/food-details/170903/nutrients](https://fdc.nal.usda.gov/food-details/170903/nutrients) - Cucumber, with peel, raw — USDA FoodData Central [https://fdc.nal.usda.gov/food-details/168409/nutrients](https://fdc.nal.usda.gov/food-details/168409/nutrients) - Spinach, raw — USDA FoodData Central [https://fdc.nal.usda.gov/food-details/168462/nutrients](https://fdc.nal.usda.gov/food-details/168462/nutrients) - Lime juice, raw — USDA FoodData Central [https://fdc.nal.usda.gov/food-details/168156/nutrients](https://fdc.nal.usda.gov/food-details/168156/nutrients) - Seeds, flaxseed — USDA FoodData Central [https://fdc.nal.usda.gov/food-details/169414/nutrients](https://fdc.nal.usda.gov/food-details/169414/nutrients) These recipes include household adaptations and recipes adapted from the linked publishers. The adaptations have not been kitchen-tested. Nutrition provenance and source limitations are listed with each recipe; missing nutrition stays unreported. Search, pagination and recipe filters run in the HTML page's browser controls. This static representation describes the default page; query parameters do not run those controls.