Your Recipe

Yogurt Berry Smoothie

Ingredient Amount Calories
Bananas 63g 56kcal
Strawberries 200g 66kcal
Carrots, raw, Baby 85.05g 30kcal
Yogurt plain nonfat greek 280g 165kcal
Coconut meat, dried (desiccated), not sweetened 5.6g 37kcal
Blueberries, frozen, unsweetened 155g 79kcal
Soy milk, unsweetened, plain, shelf stable 244g 93kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 cup soy milk

2 tablespoons flax seed meal

1 cup Greek yogurt (such as Chobani®)

1 cup fresh strawberries

½ banana

3 ounces baby carrots, cut into chunks

1 tablespoon flaked coconut

1 cup frozen blueberries


Directions
Pour soy milk and flax seeds into a blender. Allow flax seeds to soften, 1 to 3 minutes. Turn blender on and add yogurt, strawberries, banana, carrots, and coconut, blending well after each addition. Add blueberries and blend until smooth.

Cook's Notes:
Substitute almond milk for soy milk and chia seeds for flax seeds. Substitute or add fresh spinach or other vegetables. Use your favorite berries or combination of berries.

Nutrition Facts
Portion Size 516 g | ml
Amount Per Portion 263
1100
kcal
kilojoules
% Daily Value *
Total Fat 5.6g 7%
Saturated Fat 2.2g 11%
Sodium 128mg 6%
Total Carbohydrate 35g 13%
Dietary Fiber 7.2g 26%
Sugar 23g
Protein 21g 41%
Vitamin D 0.8mcg 4%
Calcium 317mg 24%
Iron 1.9mg 10%
Potassium 815mg 17%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 369.078 mcg 41%
Thiamin [B1] 0.181 mg 15%
Riboflavin [B2] 0.588 mg 45%
Niacin [B3] 1.835 mg 11%
Pantothenic acid [B5] 0.985 mg 20%
Vitamin B6 0.384 mg 23%
Cobalamin [B12] 1.456 mcg 0%
Floate [B9] 71.859 mcg 0%
Vitamin C 64.626 mg 72%
Vitamin D 0.83 mcg 4%
Vitamin E 0.915 mg 6%
Vitamin K 19.073 mcg 16%
Betaine 1.363 mg 0%
Choline 37.688 mg 7%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 35.2 g 13%
Sugars 22.8 g 46%
Dietary fiber 7.2 g 26%
Carbohydrate 23.5 g 0%
Net carbs 12.4g
Aminoacids
Nutrient Amount DV
Alanine 0.749 g 0%
Arginine 0.943 g 0%
Aspartic acid 1.795 g 0%
Cysteine 0.206 g 0%
Glutamic acid 4.122 g 0%
Glycine 0.508 g 0%
Histidine 0.581 g 0%
Isoleucine 0.972 g 0%
Leucine 1.85 g 0%
Lysine 1.506 g 0%
Methionine 0.482 g 0%
Phenylalanine 0.999 g 0%
Proline 18.411 g 0%
Serine 1.021 g 0%
Threonine 0.788 g 0%
Tryptophan 0.261 g 0%
Tyrosine 0.907 g 0%
Valine 1.182 g 0%
Minerals
Nutrient Amount DV
Calcium 316.73 mg 24%
Copper 0.33 mg 36%
Fluoride 5.09 mcg 0%
Iron 1.86 mg 10%
Magnesium 73.17 mg 17%
Manganese 1 mg 44%
Phosphorus 331.71 mg 27%
Potassium 814.77 mg 17%
Selenium 17.87 mcg 32%
Sodium 128.18 mg 6%
Zinc 1.49 mg 14%
Other
Nutrient Amount DV
Water 451.746 g 0%
Ash 2.909 g 0%