Your Recipe

Pumpkin Smoothie With Vanilla Extract

Zutat  Menge  Kalorien 
Apfel 187.5g 98kcal
Bananen roh 126g 112kcal
Joghurt, fettfrei, griechisch 140g 83kcal
Ahornsirupe 30g 78kcal
Kürbiskuchen Gewürz 1.7g 6kcal
Vanilleextrakt 4.2g 12kcal
Kürbis, Konserve, ohne Salz 120g 41kcal

Recipe Tags:

Food

Recipe Instructions:

½ cup Greek yogurt or plain yogurt (or oat milk for vegan)
½ cup pumpkin puree
1 medium ripe banana
1 ½ cups fresh apple chunks (skin on, about 1 medium apple)
1 teaspoon Pumpkin Pie Spice
1 teaspoon vanilla extract
1 ½ tablespoons maple syrup
1 cup ice cubes
For the topping: pumpkin pie spice, maple pecan granola, etc.

Instructions
Place the ingredients in the blender in the order indicated, breaking the banana into pieces as you add it.
Blend on high until fully pureed and smooth, stopping and scraping as necessary. Depending on your blender and the consistency of your yogurt, you may need to add a splash of milk or water to get it to start. Eat immediately or refrigerate up to 1 day.

Nährwertangaben 
Portionsgröße  305 g | ml
Menge pro Portion  214
897
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 0.9g 1%
Gesättigte Fettsäuren  0.3g 2%
Natrium 32mg 1%
Gesamte Kohlenhydrate  46g 17%
Ballaststoffe  5.8g 21%
Zucker  31g
Protein  8.9g 18%
Vitamin D 0mcg 0%
Kalzium 123mg 9%
Eisen  1.3mg 7%
Kalium 589mg 13%
* 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 472.313 mcg 52%
Thiamin [B1] 0.077 mg 6%
Riboflavin [B2] 0.493 mg 38%
Niacin [B3] 0.912 mg 6%
Pantothensäure [B5] 0.746 mg 15%
Vitamin B6 0.373 mg 22%
Cobalamin [B12] 0.49 mcg 0%
Folat [B9] 22.817 mcg 0%
Vitamin C 12.512 mg 14%
Vitamin D 0 mcg 0%
Vitamin E 0.891 mg 6%
Vitamin K 12.219 mcg 10%
Betain 0.654 mg 0%
Cholin 26.228 mg 5%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  45.6 g 17%
Sugars 31 g 62%
Ballaststoffe  5.8 g 21%
Carbohydrate 40.5 g 0%
Netto-Kohlenhydrate 14.6g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.299 g 0%
Arginin 0.326 g 0%
Asparaginsäure 0.727 g 0%
Cystein 0.067 g 0%
Glutaminsäure 1.773 g 0%
Glycin 0.183 g 0%
Histidin 0.268 g 0%
Isoleucin 0.413 g 0%
Leucin 0.807 g 0%
Lysin 0.662 g 0%
Methionin 0.218 g 0%
Phenylalanin 0.417 g 0%
Prolin 0.86 g 0%
Serin 0.436 g 0%
Threonin 0.329 g 0%
Tryptophan 0.108 g 0%
Tyrosin 0.391 g 0%
Valin 0.531 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 123.4 mg 9%
Kupfer 0.17 mg 19%
Fluorid 4.48 mcg 0%
Eisen  1.35 mg 7%
Magnesium 47.76 mg 11%
Mangan 0.89 mg 39%
Phosphor 141.8 mg 11%
Kalium 588.7 mg 13%
Selen 7.97 mcg 14%
Natrium 32.2 mg 1%
Zink 0.85 mg 8%
andere
Nährstoff Menge  DV
Wasser 246.942 g 0%
Asche 1.644 g 0%