Checkmark Smoothie

This smoothie will help you check off many of your micronutrients and kick-start your day.  

Oatmeal provides energy from carbohydrates and a range of minerals, including manganese and phosphorus.  The fruit (mango, lemon and berries) provide vitamin C, copper and potassium, while spinach fills in vitamin K1 and folate.   


One serve provides 405 calories, 15 g protein, 8 g fat, 59 g net carbs and P:E = 0.2.


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  



  • 2 tsp fresh mint 
  • half a lemon 
  • 1 cup rolled oats
  • 1/2 cup frozen blackberries or blueberries
  • 2 cups frozen mango
  • 2 tbsp flax meal
  • 1 tsp ground ginger
  • 1 cup spinach
  • 1 1/2 cup water


  • Rinse the fresh mint leaves. Peel the lemon, cut it in half and remove the seeds.
  • Combine the fresh mint leaves, half of the lemon, rolled oats, frozen blackberries, frozen mango, flax meal, ground ginger, spinach and water in a blender. Add additional lemon to taste and additional water if needed. Blend until smooth and creamy.

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

Nutrient Optimiser

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