Your Recipe

Green Monster - Spinach Smoothie

Zutat  Menge  Kalorien 
Bananen roh 126g 112kcal
Spinat, roh 120g 28kcal
Leitungswasser 30g 0kcal
Blaubeeren, gefroren, ungesüßt 77.5g 40kcal
Joghurt, Vanille, fettfrei 245g 191kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 cup yogurt

1 banana, broken into chunks

½ cup frozen blueberries

4 cups fresh spinach

1 tablespoon water, or as desired (Optional)

2 ice cubes, or as desired (Optional)

Directions
Layer yogurt, banana, and blueberries in a blender, respectively. Add as much spinach to blender that will fit; pour in water. Blend on high speed until smooth, adding the remaining spinach if needed. Add ice for a colder and thicker smoothie. Add more water for a thinner smoothie.

Cook's Notes:
I have tried frozen spinach - it adds an odd cooked taste - but is way cheaper and more convenient - so if you don't notice odd tastes, go for it.

Frozen fruits are just as good as fresh - and store longer. Frozen bananas are great! Additional fresh fruit can be added, if desired.

Nährwertangaben 
Portionsgröße  299 g | ml
Menge pro Portion  185
775
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 0.7g 1%
Gesättigte Fettsäuren  0.1g 1%
Natrium 107mg 5%
Gesamte Kohlenhydrate  42g 15%
Ballaststoffe  4g 14%
Zucker  18g
Protein  6.2g 12%
Vitamin D 1.1mcg 6%
Kalzium 211mg 16%
Eisen  1.9mg 10%
Kalium 754mg 16%
* 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 358.79 mcg 40%
Thiamin [B1] 0.13 mg 11%
Riboflavin [B2] 0.419 mg 32%
Niacin [B3] 1.186 mg 7%
Pantothensäure [B5] 0.974 mg 19%
Vitamin B6 0.447 mg 26%
Cobalamin [B12] 0.649 mcg 0%
Folat [B9] 145.188 mcg 0%
Vitamin C 23.31 mg 26%
Vitamin D 1.103 mcg 6%
Vitamin E 1.479 mg 10%
Vitamin K 296.47 mcg 247%
Betain 61.56 mg 0%
Cholin 38.84 mg 7%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  42.1 g 15%
Sugars 18.4 g 37%
Ballaststoffe  4 g 14%
Carbohydrate 16.5 g 0%
Netto-Kohlenhydrate 23.7g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.376 g 0%
Arginin 0.318 g 0%
Asparaginsäure 0.714 g 0%
Cystein 0.083 g 0%
Glutaminsäure 1.504 g 0%
Glycin 0.257 g 0%
Histidin 0.239 g 0%
Isoleucin 0.44 g 0%
Leucin 0.795 g 0%
Lysin 0.68 g 0%
Methionin 0.217 g 0%
Phenylalanin 0.444 g 0%
Prolin 0.806 g 0%
Serin 0.466 g 0%
Threonin 0.343 g 0%
Tryptophan 0.064 g 0%
Tyrosin 0.377 g 0%
Valin 0.633 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 210.65 mg 16%
Kupfer 0.15 mg 17%
Fluorid 12.07 mcg 0%
Eisen  1.86 mg 10%
Magnesium 86.1 mg 20%
Mangan 0.79 mg 34%
Phosphor 155.32 mg 12%
Kalium 753.99 mg 16%
Selen 7.27 mcg 13%
Natrium 106.59 mg 5%
Zink 1.46 mg 13%
andere
Nährstoff Menge  DV
Wasser 247.111 g 0%
Asche 2.883 g 0%