In spring, I crave greenery and freshness. This barley grass, lemon and ginger smoothie is one of my favourite drinks to start the day: three minutes of preparation, a glass of deep green, and a lively flavour that combines the chlorophyll of young barley shoots, the vitamin C of lemon and the gingerols of fresh ginger. A trio I have been making for more than twenty years.
Why these three ingredients
The lemon-ginger duo, a traditional classic
Lemon provides vitamin C (about 53 mg per 100 g according to the Ciqual table of ANSES) and, beneath its acidity on the palate, minerals such as potassium. Fresh ginger, for its part, is rich in gingerols and shogaols, compounds that give it its pungency. Together, on an empty stomach, they bring a lively note to the start of the day. For a version that is simpler to make every day, also try our ginger and lemon water, a very simple recipe.
Barley grass, a chlorophyll-rich young shoot
Barley grass (Hordeum vulgare) is harvested about 10 days after germination, before the grain forms. At this stage, the leaves concentrate chlorophyll, superoxide dismutase (SOD), GABA, flavonoids (saponarin, lutonarin), vitamins A, B1, B6, C and E, and around thirty minerals. A scientific review published in 2018 in Oxidative Medicine and Cellular Longevity takes stock of the research, largely carried out in vitro or in animals, on its composition; these studies do not allow any effect to be attributed to barley grass.
The barley grass, lemon and ginger smoothie recipe
Ingredients for 1 large glass (500 ml)
1 very ripe banana or 1 juicy pear
1 handful of kale or fresh spinach leaves (about 30 g)
1 level teaspoon of barley grass powder (or 1/2 teaspoon of dehydrated barley grass juice, which is more concentrated)
The juice of 1/2 lemon, organic and untreated
1 cm of peeled fresh ginger (about 3 g)
1 teaspoon of chia seeds
200 ml of filtered spring water or unsweetened plant milk (tiger nut, almond)
Optional: 2 or 3 ice cubes for freshness
Preparation in 3 minutes
Peel the ginger and cut it into small pieces.
Squeeze the half lemon.
Pour all the ingredients into the blender jug, adding the barley grass powder last so it does not stick to the sides.
Blend for 45 seconds at full power until smooth and frothy.
Serve immediately.
Eric's variations
When I want a creamier version, I add half an avocado instead of the banana and finish with a drizzle of unrefined maple syrup. For a more iodine-rich version that I make by the sea, I replace the water with 150 ml of diluted isotonic seawater and add a pinch of dulse seaweed flakes. Fancy another green smoothie? Try our green barley grass smoothie or the barley, citrus and coriander smoothie.
"I discovered Biovie more than 15 years ago. The sprouting seeds, seawater, barley grass juice, spirulina and Nori sheets are must-haves, of exceptional raw quality. Thank you to Eric and Aurélie Viard for everything.", Gael V., Google customer review (5★)
Barley grass powder contains superoxide dismutase (SOD), an enzyme found in most living organisms. According to the review by Zeng et al. (2018), young barley shoots also concentrate GABA, saponarin (a flavonoid) and up to 45% fibre. These studies, carried out mostly in vitro or in animals, do not allow any effect to be attributed to consuming barley grass.
Lemon: vitamin C and minerals
Half a lemon provides about 25 mg of vitamin C, nearly a third of the recommended daily intake. Despite its acidity on the palate, it also provides mineral salts (potassium, magnesium), and its vitamin C contributes to the normal function of the immune system. It is the ideal partner for the morning green smoothie.
Ginger: gingerols and shogaols
The gingerols and shogaols give fresh ginger its pungency. If you are wondering what time of day to have it, our article can you drink ginger in the evening? answers the question.
Chia and green leafy vegetables
Chia seeds provide mucilaginous fibre that thickens the texture. For more variety: 8 ideas for cooking with chia seeds.
When and how to drink this smoothie
The best time of day
In the morning on an empty stomach, or 30 minutes before breakfast, is the slot I prefer: that is when it is most pleasant to drink. As a 4 pm snack, it can replace a coffee.
In periods or every day?
Two approaches work: in periods (spring, autumn) or every day. The daily ritual, 1 glass a day 5 to 6 days a week, suits regular users who tolerate chlorophyll well. Always start with small amounts (1/2 teaspoon of barley grass) to test your digestive tolerance.
Precautions and contraindications
Gluten: green barley shoots harvested before heading do not contain gluten, which only forms in the mature grain. People with coeliac disease can consume them if the raw material is certified free from cross-contamination.
Anticoagulants: the vitamin K in barley grass may interact with vitamin K antagonist treatments, ask your doctor for advice.
Current treatment: ask your doctor's opinion if you are following a treatment.
Pregnancy and breastfeeding: medical advice recommended for concentrated courses.
Overdose: headaches, nausea or more frequent stools are possible if the amount is too high. Reduce the amount or stop, and ask a healthcare professional for advice if the problems persist.
"I ordered dehydrated barley grass, very good quality and a very attractive price compared with what you find in organic shops.", Estelle R., Google customer review (5★)
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
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FAQ: your questions about the barley grass smoothie
What does barley grass juice contain?
Barley grass juice contains chlorophyll and minerals. The review by Zeng et al. (2018) brings together studies, mostly in vitro or in animals, that do not allow any effect to be attributed to it. Consumed daily in small amounts, it easily finds its place in a varied diet.
Can you drink barley grass every day?
Yes, provided you stick to a reasonable amount (1 teaspoon of powder a day). Vary with other green powders if you wish.
Does barley grass contain gluten?
No. The green barley shoot is harvested before the grain forms, and therefore before gluten is synthesised. It may suit people who avoid gluten if the raw material is certified free from cross-contamination during processing.
What are the possible side effects of barley grass?
At normal amounts, barley grass is very well tolerated. If you take too much, temporary digestive upsets may appear: nausea, diarrhoea, headaches. In that case, reduce the amount or stop, and ask a healthcare professional for advice if the problems persist.
Can you replace barley grass powder with dehydrated barley grass juice?
Yes, it is even an excellent option for a more concentrated version. Dehydrated barley grass juice contains only the filtered sap. Halve the amount (about 1/2 teaspoon).
What time should you drink this smoothie?
In the morning on an empty stomach, 15 to 30 minutes before breakfast. That is when I enjoy it most. I advise against it in the evening.
This article is for information purposes only and is in no way a substitute for medical advice. If in doubt or if you are undergoing treatment, consult a healthcare professional.
