Low-calorie full breakfast

Ingredients

• 15 g (¼ cup)coriander
• 15 g (¼ cup)parsley
• 30 g (1 cup)chopped spinach leaves
• 240 mlcoconut water
• 55 g (¼ cup)mango pulp
• 1cored apple, cut into cubes
• 1 tbsp (about 10 g)linseed
• 1 tbsp (about 12 g)chia seeds

Instructions

1. 1

   Blend the greens

   Blend the coriander, parsley and spinach with the coconut water until smooth.

2. 2

   Add the fruit

   Add the remaining ingredients and blend again until the smoothie is silky.

3. 3

   Serve the smoothie

   Pour into a glass and serve.

What is this green smoothie?

A smoothie is a blended drink made from fruit and other ingredients, rather than a traditional cooked breakfast dish with a single place of origin. This version combines leafy greens and herbs with sweet fruit, coconut water and seeds.

The greens are blended with the liquid first, then the fruit and seeds go in. That order helps the herbs and spinach break down before the thicker ingredients are added.

Nutrition and macros by portion

The nutrition label shows one serving as written: 4 calories, 0g protein, 1g carbs, 0g fat.

The fruit and coconut water provide most of the carbohydrates, while the linseed and chia contribute most of the fat and some protein. The supplied yield of 100 servings is unusually large for the ingredient quantities, so the per-serving estimate is divided across all 100 servings; for a more balanced breakfast, pair a practical glass-sized portion with a protein-rich food.

Choosing the ingredients

Fresh greens: Use tender coriander, parsley and spinach leaves, removing any tough stems that might leave noticeable fibres. The herbs bring a savoury, aromatic edge to the fruit.

Fruit and seeds: Ripe mango and apple provide the sweet, fruity base, while linseed and chia add body. Use a cored apple so the pieces blend evenly.

Blending for a smooth texture

Greens first: Blend the leaves and herbs with the coconut water until no large pieces remain. If your blender struggles, pause and scrape down the sides before continuing.

Finish gently: Add the remaining ingredients and blend until the drink looks even and silky. Stop once the seeds and fruit are incorporated rather than blending longer than needed.

Getting the consistency right

Thicker smoothie: Use a very ripe mango and blend just until smooth; the fruit and seeds naturally give the drink some body.

Looser smoothie: If the finished drink is too thick, blend in a little extra coconut water. Add it gradually so the flavour does not become diluted.

Timing and preparation

This recipe is designed to be made just before serving and takes about 10 minutes in total. Wash the greens and prepare the apple and mango before switching on the blender.

A powerful blender should make quick work of the ingredients, but the visual cue matters more than a precise blending time: the drink should look evenly blended, without large leaf pieces.

What to serve with it

Serve the smoothie on its own for a light, drinkable breakfast, or pair it with toast, porridge or eggs if you want a more substantial meal. A spoonful of yoghurt on the side adds a creamy contrast.

If making it ahead for breakfast, blend it close to serving time for the freshest colour and texture.

Recipe notes & tips

• Wash and dry the greens well so excess water does not thin the drink.
• Use ripe mango for a naturally sweeter, easier-to-blend smoothie.
• Cut the apple into small cubes to help it blend evenly.
• Blend the greens with the coconut water before adding the seeds and fruit.
• Add any extra coconut water a little at a time to control the consistency.

Variations

• Use pear: Swap the apple for a cored, cubed pear for a softer fruit flavour.
• Make it creamier: Blend in a spoonful of plain yoghurt.
• Try mint: Replace some of the coriander with fresh mint for a cooler herbal note.
• Use frozen mango: Add frozen mango pieces for a colder, thicker drink.
• Change the liquid: Replace some of the coconut water with chilled water for a less sweet result.

Common mistakes to avoid

• Adding everything at once: The leaves may remain in pieces; blend the greens with the liquid first.
• Using unripe mango: It can make the drink less sweet; choose ripe fruit or adjust the fruit to taste.
• Overfilling the blender: The ingredients may not circulate well; blend in batches if needed.
• Adding too much liquid: The smoothie can turn watery; pour in extra coconut water gradually.
• Stopping too soon: Whole leaves or apple pieces can remain; blend until the texture looks even.

How to store

This smoothie is best served freshly blended. If needed, cover and refrigerate it for up to 24 hours, then shake or blend briefly before drinking because the ingredients may separate.

Frequently asked questions