Your Recipe

TROPICAL MANGO KALE SMOOTHIE

Složka Množství Kalorie
Banány 126g 112kcal
Kiwi 74g 45kcal
Mango 300g 180kcal
Kapusta 42g 15kcal
Chia semínka 0.85g 4kcal
Kokosové mléko 122g 281kcal

Recipe Tags:

Food

Recipe Instructions:

INGREDIENTS
2 cups torn kale leaves, removed from stem (massaged if desired)
12 chunks frozen mango
1 banana
1 large kiwi peeled
½ cup coconut milk
a sprinkle of flax or chia seeds (optional)

INSTRUCTIONS
Blend! Blend it. Blend it real good! That’s it!
Using a blender or processor, combine above ingredients and blend into green smoothie perfection. The longer you blend the kale the more it will break up, and the thickness will greatly depend on the ingredients used.

Since I used frozen mango and coconut milk, my smoothie was super thick yet still easy to drink through my favorite glass straw. If you only have fresh mango handy, consider using frozen banana to thicken. Use the above recipe as a guide then adjust to taste as needed. New to kale? Consider adding a bit more mango to kale ratio and then working your way up as needed. Easy peasy!

nutriční údaje
Velikost porce 332 g | ml
Množství na porci 318
1332
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 16g 20%
Nasycené tuky 13g 66%
Sodík 24mg 1%
Sacharidy celkem 47g 17%
Vláknina 7.5g 27%
Cukr 34g
Bílkoviny 4.4g 9%
Vitamin D 0mcg 0%
Vápník 98mg 8%
Železo 1.9mg 10%
Draslík 828mg 18%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
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Vitamin
živina Množství DV
Vitamin A 135.21 mcg 15%
Thiamin [B1] 0.114 mg 9%
Riboflavin [B2] 0.186 mg 14%
Niacin [B3] 2.298 mg 14%
Kyselina pantotenová [B5] 0.763 mg 15%
Vitamin B6 0.505 mg 30%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 109.338 mcg 0%
Vitamin C 115.709 mg 129%
Vitamin D 0 mcg 0%
Vitamin E 2.174 mg 14%
Vitamin K 103.403 mcg 86%
Betain 0.248 mg 0%
Cholin 25.75 mg 5%
Carbohydrates
živina Množství DV
Sacharidy celkem 46.8 g 17%
Sugars 34.3 g 69%
Vláknina 7.5 g 27%
Carbohydrate 43.4 g 0%
Čisté sacharidy 12.5g
aminokyseliny
živina Množství DV
Alanin 0.274 g 0%
Arginin 0.38 g 0%
Kyselina asparagová 0.426 g 0%
Cystein 0.054 g 0%
kyselina glutamová 0.712 g 0%
Glycin 0.197 g 0%
Histidin 0.158 g 0%
Izoleucin 0.175 g 0%
Leucin 0.295 g 0%
Lysin 0.256 g 0%
Metionin 0.061 g 0%
Fenylalanin 0.194 g 0%
Prolin 0.175 g 0%
Serin 0.2 g 0%
Treonin 0.163 g 0%
Tryptofan 0.056 g 0%
Tyrosin 0.11 g 0%
Valin 0.236 g 0%
Minerály
živina Množství DV
Vápník 98.01 mg 8%
Měď 0.44 mg 49%
Fluorid 1.39 mcg 0%
Železo 1.89 mg 10%
Hořčík 69.22 mg 16%
Mangan 1.08 mg 47%
Fosfor 123.65 mg 10%
Draslík 828.22 mg 18%
Selen 5.81 mcg 11%
Sodík 23.59 mg 1%
Zinek 0.79 mg 7%
další
živina Množství DV
Voda 263.236 g 0%
Popel 2.073 g 0%