Your Recipe

TROPICAL MANGO KALE SMOOTHIE

Ingrédient Quantité Calories
Bananes 126g 112kcal
Kiwis 74g 45kcal
Mangue 300g 180kcal
Chou frisé 42g 15kcal
Graines de chia 0.85g 4kcal
Lait de coco 122g 281kcal

Recipe Tags:

Food

Recipe Instructions:

INGREDIENTS
2 cups torn kale leaves, removed from stem (massaged if desired)
12 chunks frozen mango
1 banana
1 large kiwi peeled
½ cup coconut milk
a sprinkle of flax or chia seeds (optional)

INSTRUCTIONS
Blend! Blend it. Blend it real good! That’s it!
Using a blender or processor, combine above ingredients and blend into green smoothie perfection. The longer you blend the kale the more it will break up, and the thickness will greatly depend on the ingredients used.

Since I used frozen mango and coconut milk, my smoothie was super thick yet still easy to drink through my favorite glass straw. If you only have fresh mango handy, consider using frozen banana to thicken. Use the above recipe as a guide then adjust to taste as needed. New to kale? Consider adding a bit more mango to kale ratio and then working your way up as needed. Easy peasy!

Valeurs nutritives
Taille des portions 332 g | ml
Quantité par portion 318
1332
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 16g 20%
Gras saturés 13g 66%
Sodium 24mg 1%
Total des glucides 47g 17%
Fibres alimentaires 7.5g 27%
Sucre 34g
Protéine 4.4g 9%
Vitamine D 0mcg 0%
Calcium 98mg 8%
Fer 1.9mg 10%
Potassium 828mg 18%
* 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 135.21 mcg 15%
Thiamine [B1] 0.114 mg 9%
Riboflavine [B2] 0.186 mg 14%
Niacine [B3] 2.298 mg 14%
Acide pantothénique [B5] 0.763 mg 15%
Vitamine B6 0.505 mg 30%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 109.338 mcg 0%
Vitamine C 115.709 mg 129%
Vitamine D 0 mcg 0%
Vitamine E 2.174 mg 14%
Vitamine K 103.403 mcg 86%
Bétaïne 0.248 mg 0%
Choline 25.75 mg 5%
Carbohydrates
nutriment Quantité DV
Total des glucides 46.8 g 17%
Sugars 34.3 g 69%
Fibres alimentaires 7.5 g 27%
Carbohydrate 43.4 g 0%
Glucides nets 12.5g
acides aminés
nutriment Quantité DV
Alanine 0.274 g 0%
Arginine 0.38 g 0%
Acide aspartique 0.426 g 0%
Cystéine 0.054 g 0%
Acide glutamique 0.712 g 0%
Glycine 0.197 g 0%
Histidine 0.158 g 0%
Isoleucine 0.175 g 0%
Leucine 0.295 g 0%
Lysine 0.256 g 0%
Méthionine 0.061 g 0%
Phénylalanine 0.194 g 0%
Proline 0.175 g 0%
Sérine 0.2 g 0%
Thréonine 0.163 g 0%
Tryptophane 0.056 g 0%
Tyrosine 0.11 g 0%
Valine 0.236 g 0%
Minéraux
nutriment Quantité DV
Calcium 98.01 mg 8%
Cuivre 0.44 mg 49%
Fluorure 1.39 mcg 0%
Fer 1.89 mg 10%
Magnésium 69.22 mg 16%
Manganèse 1.08 mg 47%
Phosphore 123.65 mg 10%
Potassium 828.22 mg 18%
Sélénium 5.81 mcg 11%
Sodium 23.59 mg 1%
Zinc 0.79 mg 7%
autres
nutriment Quantité DV
Eau 263.236 g 0%
Cendres 2.073 g 0%