Your Recipe

TASTY TROPICAL MANGO COCONUT GREEN SMOOTHIE

Ingredient Amount Calories
Bananas 126g 112kcal
Dates 32g 90kcal
Mango 165g 99kcal
Spinach, raw 15g 3kcal
Oats 45g 175kcal
Ginger root 1.15g 1kcal
Turmeric ground 0.375g 1kcal
Tap water 240g 0kcal
Black pepper 0.575g 1kcal
Cinnamon ground 1.3g 3kcal
Coconut meat, dried (desiccated), not sweetened 16.8g 111kcal
Milk Kefir 257g 134kcal
Cheese, cottage, lowfat, 2% milkfat 113g 92kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients:

1 cup Kefir, or Yogurt or Milk of choice
1 cup Water
4 small Dates, soaked
1/2 cup Oats
3 tbs Coconut
1 cup Mango
1 med Banana
1/2 cup 2% Cottage Cheese
handful Spinach
piece of Ginger, to taste, grated
pinch Turmeric
pinch Pepper
1/2 tsp Cinnamon
Blend until smooth and enjoy.

Nutrition Facts
Portion Size 507 g | ml
Amount Per Portion 411
1721
kcal
kilojoules
% Daily Value *
Total Fat 10g 13%
Saturated Fat 6.7g 33%
Sodium 239mg 10%
Total Carbohydrate 69g 25%
Dietary Fiber 8.6g 31%
Sugar 41g
Protein 17g 34%
Vitamin D 1.3mcg 6%
Calcium 274mg 21%
Iron 2.3mg 13%
Potassium 941mg 20%
* 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 343.8 mcg 38%
Thiamin [B1] 0.284 mg 24%
Riboflavin [B2] 0.506 mg 39%
Niacin [B3] 1.737 mg 11%
Pantothenic acid [B5] 1.147 mg 23%
Vitamin B6 0.554 mg 33%
Cobalamin [B12] 0.651 mcg 0%
Floate [B9] 106.86 mcg 0%
Vitamin C 38.891 mg 43%
Vitamin D 1.285 mcg 6%
Vitamin E 1.127 mg 8%
Vitamin K 41.932 mcg 35%
Betaine 8.167 mg 0%
Choline 45.859 mg 8%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 69.1 g 25%
Sugars 41.1 g 82%
Dietary fiber 8.6 g 31%
Carbohydrate 54.9 g 0%
Net carbs 28g
Aminoacids
Nutrient Amount DV
Alanine 0.579 g 0%
Arginine 0.721 g 0%
Aspartic acid 1.124 g 0%
Cysteine 0.158 g 0%
Glutamic acid 2.617 g 0%
Glycine 0.417 g 0%
Histidine 0.353 g 0%
Isoleucine 0.557 g 0%
Leucine 1.045 g 0%
Lysine 0.792 g 0%
Methionine 0.244 g 0%
Phenylalanine 0.612 g 0%
Proline 0.965 g 0%
Serine 0.612 g 0%
Threonine 0.478 g 0%
Tryptophan 0.16 g 0%
Tyrosine 0.5 g 0%
Valine 0.735 g 0%
Minerals
Nutrient Amount DV
Calcium 274.07 mg 21%
Copper 0.45 mg 49%
Fluoride 86.92 mcg 0%
Iron 2.32 mg 13%
Magnesium 108.67 mg 26%
Manganese 1.88 mg 82%
Phosphorus 388.86 mg 31%
Potassium 940.94 mg 20%
Selenium 14.63 mcg 27%
Sodium 239.16 mg 10%
Zinc 2.22 mg 20%
Other
Nutrient Amount DV
Water 406.809 g 0%
Ash 2.704 g 0%