Your Recipe

Blue-Banana Mocha Maca Smoothie

Zutat  Menge  Kalorien 
Bananen roh 52g 46kcal
Blaubeeren 148g 84kcal
Datteln 24g 68kcal
Chiasamen 6.8g 33kcal
Leitungswasser 30g 0kcal
Ingwer gemahlen 1.4g 5kcal
Kakao, Trockenpulver, ungesüßt 5.4g 12kcal

Recipe Tags:

Food

Recipe Instructions:

2 frozen bananas
1 cup fresh blueberries
3 medjool dates, pitted, soaked
1 tablespoon raw cacao powder
1 teaspoon maca powder
1/2 teaspoon powdered ginger
2 teaspoons soaked chia seeds
1-2 tablespoons water or coconut milk

Directions
First, soak your pitted dates in enough water to cover. Soak from 30 minutes to overnight, whichever is easiest for you.
When you remove your soaked pitted dates from the water, save a few tablespoons of it and soak your chia seeds while you assemble and measure everything.
Put your ingredients into a blender.
Whiz on high until smooth.
The last ingredient of coconut milk or water is to get the smoothie to a drinkable consistency, and how much may vary on how much water is in your dates and chia, etc. Just slowly add enough liquid to make it the consistency you like.
This will make 2 smoothies, or one big pint size one just for you.

Nährwertangaben 
Portionsgröße  134 g | ml
Menge pro Portion  124
520
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 1.8g 2%
Gesättigte Fettsäuren  0.4g 2%
Natrium 3.1mg 0%
Gesamte Kohlenhydrate  29g 11%
Ballaststoffe  5.7g 20%
Zucker  18g
Protein  2.3g 5%
Vitamin D 0mcg 0%
Kalzium 37mg 3%
Eisen  1.2mg 7%
Kalium 293mg 6%
* 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 42.59 mcg 5%
Thiamin [B1] 0.065 mg 5%
Riboflavin [B2] 0.071 mg 5%
Niacin [B3] 1.062 mg 7%
Pantothensäure [B5] 0.259 mg 5%
Vitamin B6 0.17 mg 10%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 14.541 mcg 0%
Vitamin C 9.547 mg 11%
Vitamin D 0 mcg 0%
Vitamin E 0.474 mg 3%
Vitamin K 14.826 mcg 12%
Betain 0.22 mg 0%
Cholin 8.356 mg 2%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  29.2 g 11%
Sugars 18.2 g 36%
Ballaststoffe  5.7 g 20%
Carbohydrate 27.6 g 0%
Netto-Kohlenhydrate 11g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.105 g 0%
Arginin 0.164 g 0%
Asparaginsäure 0.22 g 0%
Cystein 0.037 g 0%
Glutaminsäure 0.354 g 0%
Glycin 0.104 g 0%
Histidin 0.061 g 0%
Isoleucin 0.08 g 0%
Leucin 0.143 g 0%
Lysin 0.092 g 0%
Methionin 0.04 g 0%
Phenylalanin 0.1 g 0%
Prolin 0.095 g 0%
Serin 0.094 g 0%
Threonin 0.074 g 0%
Tryptophan 0.03 g 0%
Tyrosin 0.051 g 0%
Valin 0.111 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 36.58 mg 3%
Kupfer 0.23 mg 25%
Fluorid 11.25 mcg 0%
Eisen  1.17 mg 7%
Magnesium 43.13 mg 10%
Mangan 0.79 mg 34%
Phosphor 72.27 mg 6%
Kalium 293.01 mg 6%
Selen 3.35 mcg 6%
Natrium 3.14 mg 0%
Zink 0.56 mg 5%
andere
Nährstoff Menge  DV
Wasser 99.429 g 0%
Asche 1.002 g 0%