Foundation Diet and Health
The best perspective for your health
The best perspective for your health
The best perspective for your health
The best perspective for your health

Apple, Celery, and Goji Berry Smoothie with Fresh Herbs

This apple, celery, and goji berry smoothie stands out from classic smoothies thanks to the wild herbs it contains.


75% 95/04/01 
Ω-6 (LA, 0.2g) : Ω-3 (ALA, <0.1g) = 0:0

Ingredients (for servings, )


  • blender
  • vegetable peeler

Type of preparation

  • food preparation without heating
  • purée
  • peel


  1. For the goji berry smoothie 
    Remove the apple cores and stems, peel the celery root, and cut the apple and celery into medium-size pieces.

    To give your smoothie a nice orange color, use a yellow variety of apple such as Reinette apples.

  2. Puree the apple, celery, goji berries, dates, herbs, and lime juice in a blender. Add enough water to create a drinkable consistency, but be careful not to add so much water that it becomes too runny.

    If you can't find fresh goji berries, you can also use dried berries. Soak the berries to soften them before adding them to the smoothie (see “Alternate preparation”).

    The quantities of herbs listed are a guide based on two servings. You can adjust the amount of herbs to taste.

  3. Garnishing and serving
    Serve the fresh smoothie in a tall glass and garnish with goji berries, as in the photo from the original recipe.

Nutritional Information per person Convert per 100g
2000 kcal
Energy264 kcal13.2%
Fat/Lipids0.75 g1.1%
Saturated Fats0.12 g0.6%
Carbohydrates (inc.dietary fiber)68 g25.3%
Sugars50 g56.0%
Fiber8.9 g35.7%
Protein/Albumin3.1 g6.1%
Cooking Salt (Na:108.5 mg)276 mg11.5%
A serving is 318g.Recommended daily allowance according to the GDA.
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
VitVitamin K 46 µg61.0%
ElemPotassium, K 830 mg41.0%
MinCopper, Cu 0.32 mg32.0%
VitVitamin B6 (pyridoxine) 0.35 mg25.0%
ElemPhosphorus, P 167 mg24.0%
VitVitamin C (ascorbic acid) 17 mg21.0%
MinManganese, Mn 0.38 mg19.0%
ElemMagnesium, Mg 55 mg15.0%
VitBiotin (ex vitamin B7, H) 7.5 µg15.0%
Sodium, Na 108 mg14.0%

Detailed Nutritional Information per Person for this Recipe

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids per person 2000 kcal
Linoleic acid; LA; 18:2 omega-6 0.21 g2.0%
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.01 g1.0%

Essential amino acids per person 2000 kcal
Threonine (Thr, T) 0.04 g4.0%
Valine (Val, V) 0.06 g4.0%
Isoleucine (Ile, I) 0.04 g3.0%
Leucine (Leu, L) 0.07 g3.0%
Lysine (Lys, K) 0.05 g3.0%
Phenylalanine (Phe, F) 0.04 g3.0%
Tryptophan (Trp, W) 0.00 g2.0%
Methionine (Met, M) 0.01 g1.0%

Essential macroelements (macronutrients) per person 2000 kcal
Potassium, K 830 mg41.0%
Phosphorus, P 167 mg24.0%
Magnesium, Mg 55 mg15.0%
Sodium, Na 108 mg14.0%
Calcium, Ca 86 mg11.0%

Essential trace elements (micronutrients) per person 2000 kcal
Copper, Cu 0.32 mg32.0%
Manganese, Mn 0.38 mg19.0%
Iron, Fe 1.4 mg10.0%
Zinc, Zn 0.66 mg7.0%
Selenium, Se 0.72 µg1.0%
Iod, I (Jod, J) 1.2 µg1.0%
Fluorine, F 5.0 µg< 0.1%
Notes about recipe

This apple, celery, and goji berry smoothie stands out from classic smoothies thanks to the wild herbs it contains.

Celery root: Celery root is a cultivated form of wild celery. As with the other two varieties of cultivated celery, Pascal celery (also called ribbed celery) and leaf celery (also called Chinese celery), celery root has a number of culinary uses. Thanks to its essential oils, celery root has a fresh, clean flavor that stimulates both appetite and digestion. In natural medicine, celery root is used to help with rheumatism, stomach, and intestinal disorders as well as kidney and bladder problems.

Goji berries: Goji berries contain many healthy nutrients, as do the berries grown in our area (e.g., currants and strawberries). The author Christine Volm writes Goji berries are rich in amino acids, carotenoids, minerals, and antioxidants, which all slow down cell aging. The polysaccharides they contain can improve your gut bacteria and strengthen the immune system. However, goji berries can cause allergies, and there are a number of allergic reactions and cross-reactions. If you are taking vitamin K antagonists (e.g., Marcumar), which are used to reduce blood clotting, you should also be careful as goji berries can increase this anticoagulant effect.

Hedge bedstraw: Hedge bedstraw (Galium mollugo), also known as false baby’s breath, is an herb of the Rubiaceae family. It is common in Central Europe, where it can be found in meadows and gardens almost year-round. The whole plant is edible, and the shoot tips and flowers can be added to salads and drinks. Young hedge bedstraw leaves have a mild flavor similar to lettuce and arugula. The plant contains the enzyme rennet, which is used to make cheese.

Creeping cinquefoil: Creeping cinquefoil (Potentilla reptans), also known as European cinquefoil or creeping tormentil, belongs to the Rosaceae family. It is primarily found in wet meadows, on embankments, and in fields. Creeping cinquefoil’s roots and older leaves can be used as a medicinal plant, while the young leaves can be eaten fresh in salads or cooked in dishes such as soups and vegetable fillings. The older the plant, however, the more fibrous the leaves will be. The flowers are also edible and make a great garnish. They taste slightly tart.


Hedge bedstraw: In Central Europe, hedge bedstraw can be found in meadows and gardens almost year-round.

Creeping cinquefoil: You can gather young creeping cinquefoil leaves from March to May and the flowers in June and July.

Celery root: Peeled celery root discolors quickly. To prevent this, drizzle lemon juice on the celery root and add vinegar or lemon juice to the cooking water.

Alternate preparation

Suggestions for alternate preparation from the author Christine Volm:

– Cold soup: If you like slightly sweet soups, you can also enjoy this smoothie as a soup. Simply leave out the dates, add some ginger and bell peppers, and season to taste with a few fresh lovage leaves and a little sea salt.

– Dried goji berries: If you can’t find fresh goji berries, you can also use the same amount of dried goji berries. Soak the berries to soften them for at least two hours before making the smoothie.