My favourite liquid lunch – a peanut butter green smoothie recipe

I have been experimenting with smoothies for a while now. When I first started, what has drawn me to them was the great taste of the different fruit combinations and the ease with which one can drink a hefty dose of micronutrients including vitamins, electrolytes and minerals.
With time, I also began to realise the importance of including vegetables and leafy greens in my smoothies. While the fruit-only ones taste great, they quickly lead to elevated blood sugar levels and insulin level spikes, which are inevitably associated with energy “lows” soon after the initial “sugar high” has passed. Around the same time, I began to wonder if I could make a smoothie that would substitute one of my meals. After a lot of playing around with different recipes (some of which I will be sharing in the near future), I came up with one that I constantly keep coming back to.
This smoothie works amazingly as a lunch replacement, especially after my hard Saturday morning training sessions (I also tend to combine it with a small salad if I am feeling particularly hungry or calorie depleted). There is a healthy dose of protein, fibre and healthy fats packed into this recipe too, which makes it all the more exciting. I hope that you enjoy it as much as I do!


  • 100 grams of spinach
  • Half a medium pineapple, cut into large chunks
  • One mango, cut into large chunks
  • One large banana (or two small ones)
  • 40 – 60 grams of crunchy peanut butter (depending on how strict you are with calories)
  • One tablespoon of flaxseeds (optional)
  • 200 – 300 mL of water


  • Add water to the blender jug first and spinach last
  • Blitz until a desired, smooth consistency is reached
  • Enjoy!



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