Green smoothie with barley grass, nectarine and tiger nut milk
In the spring, I crave greener, lighter recipes after the dishes of winter. This barley grass smoothie, with nectarine and tiger nut milk, is the one I've been preparing for years in the spring. Smooth on the palate, ultra-green in the glass, it combines young barley shoots, nectarine, and the creamy roundness of tiger nut.
Nectarine: a juicy and fragrant fruit.
Ripe banana: provides a creamy texture that makes the smoothie indulgent without added sugar.
Tiger nut milk: a traditional Iberian plant-based drink (horchata), mild.
The central role of barley grass
Barley grass (Hordeum vulgare) is harvested about 10 days after germination, before the grain forms. It is the heart of this recipe.
150 ml of unsweetened tiger nut milk (or almond milk as an alternative)
100 ml of filtered spring water
1 teaspoon of chia seeds (optional, for creaminess)
Optional: a small handful of tender spinach leaves to enhance the green
Preparation in 3 minutes
Wash the nectarine, pit it, and cut it into quarters. Peel the banana.
Pour the tiger nut milk, water, and fruits into the blender jar.
Add the barley grass powder last, then the chia seeds and optionally the spinach.
Blend for 45 seconds at full power until you achieve a smooth and frothy texture.
Serve immediately at room temperature.
Seasonal Variations
In the spring, I replace the nectarine with a well-ripened mango and add a slice of fresh ginger. In the summer, I keep the nectarine but replace the water with ice cubes for a granita version. In the autumn, a Williams pear + a Medjool date gives a more comforting version. In the winter, a pear + a pinch of Ceylon cinnamon replace the unavailable nectarine. For another version, try our lemon, ginger, and barley grass smoothie, or the citrus version with our barley, citrus, and coriander smoothie.
Two products, one plant: barley grass powder (whole dehydrated shoots, rich in fiber) and barley grass juice powder (pressed juice then dried at low temperature, more concentrated and fiber-free). The first suits daily maintenance or seasonal changes; the second is better suited to targeted courses, for example as a support during a fast. Biovie also offers organic barley seeds for those who want to grow and press their own barley grass juice at home, using a juicer. In both cases, allow one tablespoon per day., 4
products
According to the review by Zeng et al. published in 2018 in Oxidative Medicine and Cellular Longevity, young barley shoots concentrate up to 440 units of superoxide dismutase (SOD) per gram, 528 mg of chlorophyll per 100 g, and about 0.53% flavonoids (saponarin and lutonarin). Barley grass naturally contains chlorophyll, which gives it its color, as well as flavonoids (saponarin, lutonarin).
To discover Biovie's barley grass in detail, here is the video where I discuss with naturopath Rym Zoughlami:
"I have been ordering seawater and barley grass juice from Biovie for a few years. Everything has always gone very well. I have listened to Éric talk about his research several times before selling the products. I trust him." - Christine Vaschetto, Trustpilot review (5 stars)
When to Drink It
The Best Time of Day
I prefer to drink it in the morning, 20 to 30 minutes before breakfast. It can also be drunk as a 4 PM snack. To learn all the ways to consume it, our article how to consume barley grass daily details powder, juice, and tablets.
Recommended Frequency
Count on one smoothie a day, 5 to 6 days a week. Always start with half a teaspoon of barley grass for the first three days to test digestive tolerance before reaching the full dose (1 teaspoon).
Precautions and Contraindications
Gluten: Green barley shoots harvested before heading do not contain gluten, which only forms in the mature grain. People with celiac disease can consume it if the raw material is certified free from cross-contamination.
Anticoagulants: The vitamin K in barley grass can interact with anti-vitamin K treatments. Consult your doctor for advice.
Diabetes Treatment: If you are on hypoglycemic treatment, ask your doctor for advice before daily consumption.
Pregnancy and Breastfeeding: Medical advice is recommended for concentrated courses.
Initial Detox Effect: Mild headaches, nausea, or more frequent bowel movements are possible in the first few days. Reduce the dose and hydrate more, then gradually increase.
FAQ: Your Questions About the Barley Grass Smoothie
What is a green barley grass smoothie?
It is a smoothie made with sweet fruits, leafy greens and barley grass powder, which I like to drink in the morning for its fresh taste.
Why add barley grass to a smoothie?
It gives a simple fruit smoothie its green color and herbal taste.
Can you drink this smoothie every day?
Yes, provided you stick to a reasonable dose (maximum 1 teaspoon of barley grass powder per day). To vary the flavors, you can alternate with other green powders (spirulina, chlorella, wheatgrass).
How many times a week can you drink it?
Count on one smoothie a day, preferably in the morning, 5 to 6 days a week.
Does barley grass contain gluten?
No. Green barley shoots are harvested before the grain forms, thus before gluten synthesis. It is suitable for intolerant individuals if the raw material is certified free from cross-contamination during processing.
What can replace nectarines out of season?
A juicy Williams pear, an organic frozen peach, or in winter, a sweet Gala apple paired with a Medjool date to maintain the sweet roundness. The recipe keeps its taste as long as you keep the barley grass, ripe banana, and tiger nut milk.
About the Author
"When I started making this smoothie, I simply called it 'my green.' It became my spring ritual. In a glass, it contains barley grass, a bit of sweetness, with no compromise on the quality of the ingredients."
Eric Viard is an ISTOM, co-founder of Biovie.fr, and has been practicing veganism for 33 years. He is the co-author with Aurélie Viard of the book Algae in Everyday Life, double winner of the Gourmand World Cookbook Award and the National Culinary Academy Award.
This article is intended for informational purposes and is not a substitute for medical advice. In case of doubt or ongoing treatment, consult a healthcare professional.
