Of which 15.3 g sugars and 0.3 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Fiber (pear) · Iron (spinach) · Vitamin K (spinach)
Allergens none
Matcha, pear and spinach green smoothie
Matcha, pear and spinach with chia, to start your morning.
Ingredients
- 1 tsp good-quality matcha (2 g)
- 2 ripe pears (356 g / 12½ oz) — peeled
- 1 cup fresh spinach (30 g / 1 oz)
- 1 tbsp chia seeds (12 g)
- ½ lemon, juice only (15 g / ½ oz)
- 200 ml (¾ cup) coconut water
- 1 tbsp water (15 g / ½ oz) — warm, to dissolve the matcha
Method
- Dissolve the matcha in a tablespoon of warm water until there are no lumps.
- Peel the pears and cut them into pieces.
The full method (5 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Vegan”. The English edition is coming soon.
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