Your Recipe

Perfect Banana Smoothie

Složka Množství Kalorie
Banány 252g 224kcal
Jogurt řecký bez tuku neochucený 70g 41kcal
Mandlové mléko neslazené 183g 27kcal

Recipe Tags:

Food

Recipe Instructions:

2 medium ripe bananas (room temperature)
1 ½ cups ice
¼ cup Greek yogurt*
1/2 to 3/4 cup milk or nondairy milk (like almond, oat or coconut milk)
Optional mix-ins: 1 tablespoon peanut butter, ¼ teaspoon vanilla extract, 1 to 2 tablespoons coconut or toasted coconut

Instructions
Place all ingredients in a blender, breaking the banana into pieces (start with ½ cup milk, then increase as necessary). Blend until creamy and frothy, stopping and scraping down the sides as necessary. If desired, garnish with banana slice and toasted coconut. Serve immediately or store in a covered jar in the refrigerator for 2 days.

nutriční údaje
Velikost porce 253 g | ml
Množství na porci 147
613
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 1.4g 2%
Nasycené tuky 0.3g 1%
Sodík 80mg 3%
Sacharidy celkem 31g 11%
Vláknina 3.5g 12%
Cukr 17g
Bílkoviny 5.4g 11%
Vitamin D 0.9mcg 5%
Vápník 214mg 16%
Železo 0.6mg 3%
Draslík 562mg 12%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 86.48 mcg 10%
Thiamin [B1] 0.047 mg 4%
Riboflavin [B2] 0.199 mg 15%
Niacin [B3] 0.976 mg 6%
Kyselina pantotenová [B5] 0.546 mg 11%
Vitamin B6 0.526 mg 31%
Kobalamin [B12] 0.245 mcg 0%
Floát [B9] 26.115 mcg 0%
Vitamin C 10.962 mg 12%
Vitamin D 0.915 mcg 5%
Vitamin E 2.701 mg 18%
Vitamin K 0.63 mcg 1%
Betain 0.28 mg 0%
Cholin 20.47 mg 4%
Carbohydrates
živina Množství DV
Sacharidy celkem 31.2 g 11%
Sugars 17.3 g 35%
Vláknina 3.5 g 12%
Carbohydrate 30 g 0%
Čisté sacharidy 13.9g
aminokyseliny
živina Množství DV
Alanin 0.173 g 0%
Arginin 0.189 g 0%
Kyselina asparagová 0.414 g 0%
Cystein 0.04 g 0%
kyselina glutamová 0.958 g 0%
Glycin 0.114 g 0%
Histidin 0.2 g 0%
Izoleucin 0.22 g 0%
Leucin 0.446 g 0%
Lysin 0.355 g 0%
Metionin 0.113 g 0%
Fenylalanin 0.241 g 0%
Prolin 0.445 g 0%
Serin 0.237 g 0%
Treonin 0.179 g 0%
Tryptofan 0.058 g 0%
Tyrosin 0.19 g 0%
Valin 0.293 g 0%
Minerály
živina Množství DV
Vápník 213.51 mg 16%
Měď 0.13 mg 14%
Fluorid 2.77 mcg 0%
Železo 0.61 mg 3%
Hořčík 43.36 mg 10%
Mangan 0.42 mg 18%
Fosfor 83.56 mg 7%
Draslík 561.74 mg 12%
Selen 4.82 mcg 9%
Sodík 79.74 mg 3%
Zinek 0.43 mg 4%
další
živina Množství DV
Voda 212.434 g 0%
Popel 2.008 g 0%