Your Recipe

Chocolate Peanut Butter Smoothie

Zutat  Menge  Kalorien 
Bananen roh 252g 224kcal
Honig 42g 128kcal
Hafer 22.5g 88kcal
Mandelmilch ungesüßt 244g 37kcal
Erdnussbutter, glatte Art, ohne Salz 24g 144kcal
Kakao, Trockenpulver, ungesüßt 21.5g 49kcal

Recipe Tags:

Food

Recipe Instructions:

2 medium frozen bananas (sliced and frozen on a baking sheet for at least 1 1/2 hours)
¼ cup Old Fashioned oats
¼ cup cocoa powder or Dutch process (dark) cocoa powder (we prefer dark)
1 ½ tablespoons peanut butter
1 cup milk of choice (dairy, oat, or almond milk) or coffee*
2 to 2 1/2 tablespoons honey or maple syrup
¾ cup ice
For the garnish: 1 sprinkle chopped dark chocolate (optional), 1 drizzle of peanut butter

Instructions
Place all ingredients in a blender. Blend until creamy and frothy, stopping and scraping down the sides as necessary. Resist the urge to over blend: blend until it just comes together. Taste and add the additional ½ tablespoon sweetener depending on the sweetness of the bananas.
If desired, top with 1 tablespoon chopped dark chocolate (it makes for a nice mix in but it’s totally optional). Serve immediately or store in a covered jar in the refrigerator for 2 days.

Nährwertangaben 
Portionsgröße  303 g | ml
Menge pro Portion  334
1399
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 10g 13%
Gesättigte Fettsäuren  2.5g 12%
Natrium 94mg 4%
Gesamte Kohlenhydrate  64g 23%
Ballaststoffe  9.3g 33%
Zucker  35g
Protein  8.5g 17%
Vitamin D 1.2mcg 6%
Kalzium 258mg 20%
Eisen  3mg 17%
Kalium 823mg 18%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 113.58 mcg 13%
Thiamin [B1] 0.151 mg 13%
Riboflavin [B2] 0.177 mg 14%
Niacin [B3] 2.865 mg 18%
Pantothensäure [B5] 0.763 mg 15%
Vitamin B6 0.588 mg 35%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 47.02 mcg 0%
Vitamin C 11.067 mg 12%
Vitamin D 1.22 mcg 6%
Vitamin E 4.657 mg 31%
Vitamin K 0.935 mcg 1%
Betain 0.453 mg 0%
Cholin 25.442 mg 5%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  64 g 23%
Sugars 35 g 70%
Ballaststoffe  9.3 g 33%
Carbohydrate 53.5 g 0%
Netto-Kohlenhydrate 28.9g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.358 g 0%
Arginin 0.648 g 0%
Asparaginsäure 0.901 g 0%
Cystein 0.111 g 0%
Glutaminsäure 1.541 g 0%
Glycin 0.411 g 0%
Histidin 0.246 g 0%
Isoleucin 0.271 g 0%
Leucin 0.546 g 0%
Lysin 0.331 g 0%
Methionin 0.099 g 0%
Phenylalanin 0.41 g 0%
Prolin 0.418 g 0%
Serin 0.405 g 0%
Threonin 0.247 g 0%
Tryptophan 0.098 g 0%
Tyrosin 0.256 g 0%
Valin 0.387 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 257.76 mg 20%
Kupfer 0.66 mg 74%
Fluorid 4.24 mcg 0%
Eisen  2.99 mg 17%
Magnesium 135.48 mg 32%
Mangan 1.61 mg 70%
Phosphor 217.48 mg 17%
Kalium 822.79 mg 18%
Selen 3.58 mcg 7%
Natrium 94.46 mg 4%
Zink 1.79 mg 16%
andere
Nährstoff Menge  DV
Wasser 217.102 g 0%
Asche 3.203 g 0%