Your Recipe

STRAWBERRY BLUEBERRY SMOOTHIE With Splash of Lemon

Ingredient Amount Calories
Blueberries 148g 84kcal
Lemon juice 3.6g 1kcal
Cauliflower 107g 27kcal
Pumpkin And Squash Seeds 4g 22kcal
Oats 100g 389kcal
Tap water 480g 0kcal
Strawberries, frozen, unsweetened 447g 156kcal
Yogurt, Greek, vanilla, lowfat 122.5g 116kcal

Recipe Tags:

Food

Recipe Instructions:

3 cups Strawberries, fresh or frozen
OR any mix of red berries
1 cup Blueberries, fresh or frozen
1-2 cups Water, adjust for your preferred thickness
Splash Lemon juice, to taste
Ice to taste
1/2 cup Greek Yogurt, fat level is your choice
1 cup / 107 g Cauliflower
OR Spinach, if you don’t mind the yucky color that results
1 Tbs ground Flaxseed (about 7 grams)
1 Tbs / 4 g Pumpkin seeds
1/4 – 1 cup / 20 g – 100 g Oats, adjust the calories as necessary
Blend until smooth and enjoy.

Nutrition Facts
Portion Size 353 g | ml
Amount Per Portion 199
833
kcal
kilojoules
% Daily Value *
Total Fat 3.3g 4%
Saturated Fat 0.9g 4%
Sodium 28mg 1%
Total Carbohydrate 37g 13%
Dietary Fiber 6.6g 24%
Sugar 12g
Protein 8.4g 17%
Vitamin D 0.3mcg 1%
Calcium 74mg 6%
Iron 2.3mg 13%
Potassium 428mg 9%
* 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 55.913 mcg 6%
Thiamin [B1] 0.257 mg 21%
Riboflavin [B2] 0.182 mg 14%
Niacin [B3] 1.159 mg 7%
Pantothenic acid [B5] 0.809 mg 16%
Vitamin B6 0.147 mg 9%
Cobalamin [B12] 0.196 mcg 0%
Floate [B9] 53.981 mcg 0%
Vitamin C 62.891 mg 70%
Vitamin D 0.276 mcg 1%
Vitamin E 0.586 mg 4%
Vitamin K 13.88 mcg 12%
Betaine 0.074 mg 0%
Choline 19.494 mg 4%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 36.7 g 13%
Sugars 12.2 g 24%
Dietary fiber 6.6 g 24%
Carbohydrate 23.5 g 0%
Net carbs 24.4g
Aminoacids
Nutrient Amount DV
Alanine 0.301 g 0%
Arginine 0.408 g 0%
Aspartic acid 0.567 g 0%
Cysteine 0.118 g 0%
Glutamic acid 1.163 g 0%
Glycine 0.278 g 0%
Histidine 0.137 g 0%
Isoleucine 0.225 g 0%
Leucine 0.414 g 0%
Lysine 0.269 g 0%
Methionine 0.095 g 0%
Phenylalanine 0.281 g 0%
Proline 0.291 g 0%
Serine 0.253 g 0%
Threonine 0.196 g 0%
Tryptophan 0.076 g 0%
Tyrosine 0.187 g 0%
Valine 0.308 g 0%
Minerals
Nutrient Amount DV
Calcium 74.22 mg 6%
Copper 0.28 mg 31%
Fluoride 85.71 mcg 0%
Iron 2.34 mg 13%
Magnesium 73.01 mg 17%
Manganese 1.77 mg 77%
Phosphorus 210.33 mg 17%
Potassium 427.8 mg 9%
Selenium 4.05 mcg 7%
Sodium 28.26 mg 1%
Zinc 1.5 mg 14%
Other
Nutrient Amount DV
Water 303.234 g 0%
Ash 1.474 g 0%