Your Recipe

A Juice & Smoothie Mash Up

Ingredient Amount Calories
Blueberries 75g 43kcal
Strawberries 28g 9kcal
Celery 80g 13kcal
Cucumber 200g 32kcal
Kale 102g 36kcal
Zucchini 196g 41kcal
Nuts, coconut water (liquid from coconuts) 125g 24kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1/2 cup (125 ml) coconut water

4 – 6 kales leaves (Tuscan cabbage leaves)
I used purple kale
2 celery stalks
1 zucchini (courgette)

1 cucumber
4 strawberries
1/2 cup (75 g) blueberries
1 handful of ice

Directions
Wash all produce.
Juice the kale, celery, zucchini and cucumber.
Add the green juice and the remaining ingredients
into the blender.
Blend until smooth and enjoy!
Substitutions
Kale – spinach, lettuce
Celery – extra zucchini, cucumber
Zucchini – extra celery, cucumber
Cucumber – extra celery, zucchini
Strawberries – cherries, raspberries, blackberries
Bluberries – cherries, raspberries, blackberries

Nutrition Facts
Portion Size 806 g | ml
Amount Per Portion 197
826
kcal
kilojoules
% Daily Value *
Total Fat 3.3g 4%
Saturated Fat 0.7g 3%
Sodium 260mg 11%
Total Carbohydrate 38g 14%
Dietary Fiber 12g 44%
Sugar 18g
Protein 12g 24%
Vitamin D 0mcg 0%
Calcium 403mg 31%
Iron 4.6mg 25%
Potassium 2170mg 46%
* 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 363.2 mcg 40%
Thiamin [B1] 0.34 mg 28%
Riboflavin [B2] 0.644 mg 50%
Niacin [B3] 3.559 mg 22%
Pantothenic acid [B5] 1.993 mg 40%
Vitamin B6 0.66 mg 39%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 160.21 mcg 0%
Vitamin C 196.923 mg 219%
Vitamin D 0 mcg 0%
Vitamin E 1.458 mg 10%
Vitamin K 468.723 mcg 391%
Betaine 0.592 mg 0%
Choline 24.861 mg 5%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 37.9 g 14%
Sugars 17.5 g 35%
Dietary fiber 12.4 g 44%
Carbohydrate 33.2 g 0%
Net carbs 20.3g
Aminoacids
Nutrient Amount DV
Alanine 0.573 g 0%
Arginine 0.679 g 0%
Aspartic acid 1.266 g 0%
Cysteine 0.132 g 0%
Glutamic acid 1.675 g 0%
Glycine 0.484 g 0%
Histidine 0.354 g 0%
Isoleucine 0.486 g 0%
Leucine 0.713 g 0%
Lysine 0.611 g 0%
Methionine 0.148 g 0%
Phenylalanine 0.466 g 0%
Proline 0.453 g 0%
Serine 0.469 g 0%
Threonine 0.37 g 0%
Tryptophan 0.114 g 0%
Tyrosine 0.318 g 0%
Valine 0.552 g 0%
Minerals
Nutrient Amount DV
Calcium 403.22 mg 31%
Copper 0.47 mg 52%
Fluoride 7.03 mcg 0%
Iron 4.59 mg 25%
Magnesium 172.53 mg 41%
Manganese 2.1 mg 91%
Phosphorus 346.3 mg 28%
Potassium 2169.97 mg 46%
Selenium 3.86 mcg 7%
Sodium 260.22 mg 11%
Zinc 2.81 mg 26%
Other
Nutrient Amount DV
Water 747.193 g 0%
Ash 5.776 g 0%