Your Recipe

Banana, clementine & mango smoothie

Zutat  Menge  Kalorien 
Bananen roh 252g 224kcal
Mango 420g 252kcal
Clementinen, roh 2040g 959kcal
Joghurt, Natur, fettarm 500g 315kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
about 24 juicy clementines, plus an extra one for decoration
2 small, very ripe and juicy mangoes
2 ripe bananas
500g tub whole milk or low-fat yogurt
handful of ice cubes (optional)

Method
STEP 1
Halve the clementines and squeeze out the juice – you should have about 600ml/1 pint. (This can be done the night before.) Peel the mangoes, slice the fruit away from the stone in the centre, then chop the flesh into rough pieces. Peel and slice the bananas.

STEP 2
Put the clementine juice, mango flesh, bananas, yogurt and ice cubes into a liquidiser and blend until smooth. Pour into six glasses and serve. (You might need to make this in two batches, depending on the size of your liquidiser.) If you don’t add ice cubes, chill in the fridge until ready to serve.

Nährwertangaben 
Portionsgröße  535 g | ml
Menge pro Portion  292
1220
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 2.2g 3%
Gesättigte Fettsäuren  0.9g 5%
Natrium 63mg 3%
Gesamte Kohlenhydrate  67g 24%
Ballaststoffe  8g 29%
Zucker  52g
Protein  8.3g 17%
Vitamin D 0mcg 0%
Kalzium 264mg 20%
Eisen  0.8mg 4%
Kalium 1065mg 23%
* 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 50.727 mcg 6%
Thiamin [B1] 0.362 mg 30%
Riboflavin [B2] 0.338 mg 26%
Niacin [B3] 3.005 mg 19%
Pantothensäure [B5] 1.284 mg 26%
Vitamin B6 0.547 mg 32%
Cobalamin [B12] 0.467 mcg 0%
Folat [B9] 129.267 mcg 0%
Vitamin C 195.721 mg 217%
Vitamin D 0 mcg 0%
Vitamin E 1.377 mg 9%
Vitamin K 3.317 mcg 3%
Betain 1.09 mg 0%
Cholin 69.703 mg 13%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  66.7 g 24%
Sugars 52 g 104%
Ballaststoffe  8 g 29%
Carbohydrate 20.1 g 0%
Netto-Kohlenhydrate 14.7g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.262 g 0%
Arginin 0.174 g 0%
Asparaginsäure 0.446 g 0%
Cystein 0.044 g 0%
Glutaminsäure 0.988 g 0%
Glycin 0.146 g 0%
Histidin 0.154 g 0%
Isoleucin 0.27 g 0%
Leucin 0.504 g 0%
Lysin 0.46 g 0%
Methionin 0.138 g 0%
Phenylalanin 0.278 g 0%
Prolin 0.55 g 0%
Serin 0.312 g 0%
Threonin 0.213 g 0%
Tryptophan 0.038 g 0%
Tyrosin 0.236 g 0%
Valin 0.411 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 264.3 mg 20%
Kupfer 0.25 mg 28%
Fluorid 10.92 mcg 0%
Eisen  0.76 mg 4%
Magnesium 66.51 mg 16%
Mangan 0.25 mg 11%
Phosphor 210.44 mg 17%
Kalium 1064.76 mg 23%
Selen 3.93 mcg 7%
Natrium 62.85 mg 3%
Zink 1.07 mg 10%
andere
Nährstoff Menge  DV
Wasser 455.269 g 0%
Asche 2.865 g 0%