Sweet and Tart…Just Like Us!
You know how chic restaurants and bars have a signature cocktail? This FODMAP Everyday® Green Kiwi Smoothie is ours. It’s green. It’s smooth, sweet and tart. Nutritious, too!
It features our beloved kiwi and the color wakes us right up. It’s also packed with vitamins A and C and fiber and is even safe for during your Elimination phase.
Editor’s Note: When we first developed this recipe, the Monash University science at the time indicated that green grapes contained no FODMAPs. They re-tested green grapes in late 2021; that batch showed green grapes being high in fructose and they changed their recommended low FODMAP serving size to a mere 32 g or about 6 grapes. The fact is that the grapes that you use for your smoothie will be different from either of the batches tested; you can use either of the lab tested results as the place to begin your exploration with FODMAPs as both were accurate for the fruit tested.
If you are sensitive to fructose, you might want to reduce the serving size of this recipe.
If you are new to green smoothies, use the spinach for a milder taste. Want it bold? Go for the kale. The cucumber adds a cool freshness and the grapes add sweetness.
The kiwi can add tartness or sweetness, depending on its ripeness – the riper it is, the sweeter it will be and consequently the sweeter your smoothie will be, too.
I Tried Green Smoothies Before And…
Listen, not all green smoothies are created equal. We know that some are very green and bitter. Note that we give you a choice between using kale and spinach for the leafy green component.
Kale will give you a stronger flavor, that might be an acquired taste for some.
Spinach is milder and might be your best bet if you know you like a less bold green taste or if you are just delving into the world of green smoothies. And, our inclusion of grapes and kiwi keep our green smoothie well balanced.
The FODMAP Everyday Green Kiwi Smoothie
Think green smoothies are just about nutrition? Our The FODMAP Everyday Green Kiwi Smoothie is super tasty too and very easy to make.
Low FODMAP Serving Size Info: Makes about 3 cups (720 ml); serving size 1 ½ cups (360 ml); 2 servings
Ingredients:
- 1 cup (170 g) seedless green grapes
- 1 kiwi, peeled and cut into chunks
- 2 tablespoons water
- 8- inches (20 cm) of unpeeled English, hothouse style cucumber, cut into chunks
- 2 cups (40 g) baby spinach, (for a milder taste) or chopped stemmed, washed and dried Lacinato kale leaves (for a bolder taste) or a combo
- 1 ½ to 2 cups ice cubes
Preparation:
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Place all the items in blender in order listed – except the ice. Pulse on an off to begin blending, then blend on high speed until puréed, blended and smooth. Add the smaller amount of ice cubes and blend until frosty, pulsing on and off.
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Add more ice cubes if desired. Serve immediately as it separates upon sitting. It will still be good, just not as pretty.
Dédé’s Quick Recipe Tips Video
Notes:
Tip
- We often make this without the ice cubes and take it in a mason jar for an on-the-go snack. When we are ready to drink it we add ice cubes and shake it up.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
WOULD LOVE TO TRY. CAN’T USE ICE AS WATER IS FROM THE TAP. CAN MORE, WATER OR JUICE BE USED INSTEAD?
Sure but the texture without the ice will not be as great, in our opinion.
Looking forward to trying this recipe. Is the 40g weight for the 2 cups baby spinach correct? Your Smooth Move Smoothie recipe notes 1 cup baby spinach as 38g. Thanks!
Always go by weight for most accuracy. It all depends on how much is packed in there.