Your Recipe

Perfect Banana Smoothie

Ingrédient Quantité Calories
Bananes 252g 224kcal
Yogourt grec nature sans matières grasses 70g 41kcal
Lait d'amande non sucré 183g 27kcal

Recipe Tags:

Food

Recipe Instructions:

2 medium ripe bananas (room temperature)
1 ½ cups ice
¼ cup Greek yogurt*
1/2 to 3/4 cup milk or nondairy milk (like almond, oat or coconut milk)
Optional mix-ins: 1 tablespoon peanut butter, ¼ teaspoon vanilla extract, 1 to 2 tablespoons coconut or toasted coconut

Instructions
Place all ingredients in a blender, breaking the banana into pieces (start with ½ cup milk, then increase as necessary). Blend until creamy and frothy, stopping and scraping down the sides as necessary. If desired, garnish with banana slice and toasted coconut. Serve immediately or store in a covered jar in the refrigerator for 2 days.

Valeurs nutritives
Taille des portions 253 g | ml
Quantité par portion 147
613
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 1.4g 2%
Gras saturés 0.3g 1%
Sodium 80mg 3%
Total des glucides 31g 11%
Fibres alimentaires 3.5g 12%
Sucre 17g
Protéine 5.4g 11%
Vitamine D 0.9mcg 5%
Calcium 214mg 16%
Fer 0.6mg 3%
Potassium 562mg 12%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
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Vitamines
nutriment Quantité DV
Vitamine A 86.48 mcg 10%
Thiamine [B1] 0.047 mg 4%
Riboflavine [B2] 0.199 mg 15%
Niacine [B3] 0.976 mg 6%
Acide pantothénique [B5] 0.546 mg 11%
Vitamine B6 0.526 mg 31%
Cobalamine [B12] 0.245 mcg 0%
Floate [B9] 26.115 mcg 0%
Vitamine C 10.962 mg 12%
Vitamine D 0.915 mcg 5%
Vitamine E 2.701 mg 18%
Vitamine K 0.63 mcg 1%
Bétaïne 0.28 mg 0%
Choline 20.47 mg 4%
Carbohydrates
nutriment Quantité DV
Total des glucides 31.2 g 11%
Sugars 17.3 g 35%
Fibres alimentaires 3.5 g 12%
Carbohydrate 30 g 0%
Glucides nets 13.9g
acides aminés
nutriment Quantité DV
Alanine 0.173 g 0%
Arginine 0.189 g 0%
Acide aspartique 0.414 g 0%
Cystéine 0.04 g 0%
Acide glutamique 0.958 g 0%
Glycine 0.114 g 0%
Histidine 0.2 g 0%
Isoleucine 0.22 g 0%
Leucine 0.446 g 0%
Lysine 0.355 g 0%
Méthionine 0.113 g 0%
Phénylalanine 0.241 g 0%
Proline 0.445 g 0%
Sérine 0.237 g 0%
Thréonine 0.179 g 0%
Tryptophane 0.058 g 0%
Tyrosine 0.19 g 0%
Valine 0.293 g 0%
Minéraux
nutriment Quantité DV
Calcium 213.51 mg 16%
Cuivre 0.13 mg 14%
Fluorure 2.77 mcg 0%
Fer 0.61 mg 3%
Magnésium 43.36 mg 10%
Manganèse 0.42 mg 18%
Phosphore 83.56 mg 7%
Potassium 561.74 mg 12%
Sélénium 4.82 mcg 9%
Sodium 79.74 mg 3%
Zinc 0.43 mg 4%
autres
nutriment Quantité DV
Eau 212.434 g 0%
Cendres 2.008 g 0%