Your Recipe

Oat Milk Smoothie

Zutat  Menge  Kalorien 
Bananen roh 252g 224kcal
Chiasamen 20.4g 99kcal
Honig 21g 64kcal
Mandelbutter, natur, ohne Salzzusatz 16g 98kcal
Erdbeeren, gefroren, ungesüßt 298g 104kcal

Recipe Tags:

Food

Recipe Instructions:

2 cups frozen strawberries (or other frozen fruit like blueberries, raspberries, mixed berries, mango, peaches, or pineapple)
2 bananas (room temperature)
3/4 to 1 cup oat milk
8 ice cubes
1 tablespoon maple syrup or honey (optional depending on ripeness of fruit)
Optional protein adders: 1 tablespoon almond butter, 2 tablespoons chia seeds, 1 scoop protein powder

Instructions
Place the strawberries, bananas, oat milk, and ice in a blender, breaking the banana into pieces. Blend until creamy and frothy, stopping and scraping down the sides and adding a bit more oat milk if necessary. Taste and add maple syrup if desired. Serve immediately or store in a covered jar in the refrigerator for 1 day.

Nährwertangaben 
Portionsgröße  304 g | ml
Menge pro Portion  295
1234
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 8.1g 10%
Gesättigte Fettsäuren  0.8g 4%
Natrium 6.9mg 0%
Gesamte Kohlenhydrate  57g 21%
Ballaststoffe  11g 38%
Zucker  31g
Protein  5.4g 11%
Vitamin D 0mcg 0%
Kalzium 123mg 9%
Eisen  2.6mg 14%
Kalium 778mg 17%
* 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. 
Vitamin
Nährstoff Menge  DV
Vitamin A 12.268 mcg 1%
Thiamin [B1] 0.138 mg 12%
Riboflavin [B2] 0.244 mg 19%
Niacin [B3] 2.692 mg 17%
Pantothensäure [B5] 0.614 mg 12%
Vitamin B6 0.556 mg 33%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 59.978 mcg 0%
Vitamin C 72.566 mg 81%
Vitamin D 0 mcg 0%
Vitamin E 2.545 mg 17%
Vitamin K 3.908 mcg 3%
Betain 0.179 mg 0%
Cholin 25.24 mg 5%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  56.8 g 21%
Sugars 31.1 g 62%
Ballaststoffe  10.8 g 38%
Carbohydrate 41.7 g 0%
Netto-Kohlenhydrate 25.6g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.268 g 0%
Arginin 0.498 g 0%
Asparaginsäure 0.666 g 0%
Cystein 0.078 g 0%
Glutaminsäure 1.117 g 0%
Glycin 0.288 g 0%
Histidin 0.207 g 0%
Isoleucin 0.198 g 0%
Leucin 0.378 g 0%
Lysin 0.237 g 0%
Methionin 0.081 g 0%
Phenylalanin 0.276 g 0%
Prolin 0.216 g 0%
Serin 0.256 g 0%
Threonin 0.172 g 0%
Tryptophan 0.076 g 0%
Tyrosin 0.138 g 0%
Valin 0.25 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 122.89 mg 9%
Kupfer 0.35 mg 39%
Fluorid 3.51 mcg 0%
Eisen  2.56 mg 14%
Magnesium 107.11 mg 26%
Mangan 1.27 mg 55%
Phosphor 175.87 mg 14%
Kalium 778.41 mg 17%
Selen 8.21 mcg 15%
Natrium 6.85 mg 0%
Zink 1.14 mg 10%
andere
Nährstoff Menge  DV
Wasser 231.005 g 0%
Asche 2.342 g 0%