Dutch Green Smoothie (100 Ml) and Mixed Salad Greens (1 Cup, Shredded Or Chopped)

Blend mixed salad greens with water or unsweetened soy milk rather than fruit juice, sweetened yogurt, or coconut water.

Keep the smoothie mostly greens and limit higher-sugar add-ins; use small portions of berries such as strawberries, raspberries, or blackberries if you want sweetness.

Add chia seeds, ground flaxseed, or a small handful of almonds or walnuts to slow absorption.

Have the smoothie alongside protein, such as plain Greek yogurt, eggs, tofu, or cottage cheese, rather than drinking it alone.

Avoid straining the smoothie, since keeping the pulp and fiber can reduce the speed of the glucose rise.

Drink it slowly and consider a 10–20 minute easy walk afterward; also check whether packaged “green smoothie” ingredients include juice, banana, dates, or added sugar.