Blended into green smoothies or pesto
This isn't a single dish, but a preparation method where leafy greens like spinach, kale, or Swiss chard are blended raw into smoothies or mixed into pesto sauces. The base ingredients are fresh greens, often combined with fruits, nuts, oils, and other flavorings. This technique is popular in health-conscious cooking worldwide, particularly in Western countries.
🍽️ Nutrition at a glance
These preparations are typically low in calories but high in essential nutrients. They are an excellent source of vitamins A, C, K, and minerals like iron and calcium, with a rough calorie ballpark of 50-150 kcal per serving depending on added ingredients.
Nutrition breakdown
| Calories | 85 kcal |
| Protein | 3.5 g |
| Carbs | 12 g |
| Fat | 3 g |
| Fiber | 5 g |
| Sugar | 4 g |
| Sodium | 45 mg |
| Vitamin K | 450 mcg |
| Vitamin A | 8000 IU |
| Vitamin C | 30 mg |
| Folate | 150 mcg |
| Iron | 2.5 mg |
| Calcium | 120 mg |
| Magnesium | 45 mg |
| Potassium | 350 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Blending greens raw preserves heat-sensitive nutrients like vitamin C and folates that can be lost during cooking. Culturally, it represents a modern, global trend of incorporating traditional vegetables into new, convenient formats for health-focused lifestyles.
