Your Recipe

Green Monster - Spinach Smoothie

Složka Množství Kalorie
Banány 126g 112kcal
Špenát 120g 28kcal
Voda z kohoutku 30g 0kcal
Borůvky, mražené, neslazené 77.5g 40kcal
Jogurt, vanilka, odtučněný 245g 191kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 cup yogurt

1 banana, broken into chunks

½ cup frozen blueberries

4 cups fresh spinach

1 tablespoon water, or as desired (Optional)

2 ice cubes, or as desired (Optional)

Directions
Layer yogurt, banana, and blueberries in a blender, respectively. Add as much spinach to blender that will fit; pour in water. Blend on high speed until smooth, adding the remaining spinach if needed. Add ice for a colder and thicker smoothie. Add more water for a thinner smoothie.

Cook's Notes:
I have tried frozen spinach - it adds an odd cooked taste - but is way cheaper and more convenient - so if you don't notice odd tastes, go for it.

Frozen fruits are just as good as fresh - and store longer. Frozen bananas are great! Additional fresh fruit can be added, if desired.

nutriční údaje
Velikost porce 299 g | ml
Množství na porci 185
775
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 0.7g 1%
Nasycené tuky 0.1g 1%
Sodík 107mg 5%
Sacharidy celkem 42g 15%
Vláknina 4g 14%
Cukr 18g
Bílkoviny 6.2g 12%
Vitamin D 1.1mcg 6%
Vápník 211mg 16%
Železo 1.9mg 10%
Draslík 754mg 16%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 358.79 mcg 40%
Thiamin [B1] 0.13 mg 11%
Riboflavin [B2] 0.419 mg 32%
Niacin [B3] 1.186 mg 7%
Kyselina pantotenová [B5] 0.974 mg 19%
Vitamin B6 0.447 mg 26%
Kobalamin [B12] 0.649 mcg 0%
Floát [B9] 145.188 mcg 0%
Vitamin C 23.31 mg 26%
Vitamin D 1.103 mcg 6%
Vitamin E 1.479 mg 10%
Vitamin K 296.47 mcg 247%
Betain 61.56 mg 0%
Cholin 38.84 mg 7%
Carbohydrates
živina Množství DV
Sacharidy celkem 42.1 g 15%
Sugars 18.4 g 37%
Vláknina 4 g 14%
Carbohydrate 16.5 g 0%
Čisté sacharidy 23.7g
aminokyseliny
živina Množství DV
Alanin 0.376 g 0%
Arginin 0.318 g 0%
Kyselina asparagová 0.714 g 0%
Cystein 0.083 g 0%
kyselina glutamová 1.504 g 0%
Glycin 0.257 g 0%
Histidin 0.239 g 0%
Izoleucin 0.44 g 0%
Leucin 0.795 g 0%
Lysin 0.68 g 0%
Metionin 0.217 g 0%
Fenylalanin 0.444 g 0%
Prolin 0.806 g 0%
Serin 0.466 g 0%
Treonin 0.343 g 0%
Tryptofan 0.064 g 0%
Tyrosin 0.377 g 0%
Valin 0.633 g 0%
Minerály
živina Množství DV
Vápník 210.65 mg 16%
Měď 0.15 mg 17%
Fluorid 12.07 mcg 0%
Železo 1.86 mg 10%
Hořčík 86.1 mg 20%
Mangan 0.79 mg 34%
Fosfor 155.32 mg 12%
Draslík 753.99 mg 16%
Selen 7.27 mcg 13%
Sodík 106.59 mg 5%
Zinek 1.46 mg 13%
další
živina Množství DV
Voda 247.111 g 0%
Popel 2.883 g 0%