Well here I come with a great experiment result that we tried this week at home and we couldn't stop drinking it! The recipe just came up to my mind from nowhere and I though: Humm yeah why not, let's try it. And here it is my results reveal to you.
I hope you love this #smoothie recipe as much as we do.
I hope you love this #smoothie recipe as much as we do.
You'll
need:
1 Banana (if
organic much better!)
1 Bunch of kale
(washed)
3 Bunches of baby
spinach (washed)
1/2 Tsp of organic
honey
1 Cup of
almond/soy/coconut unsweetened milk
Some mint leaves
for decoration (optional)
Add the milk in the
base of your #blender then add the rest of the ingredients and pulse
until they are all integrated. Blend per around 40 seconds until is
smooth consistence (if you don't have a speedy special blender, go
for a minute instead).
Serve and enjoy!
Nutritional
facts:
A
single cup of raw kale (about 67 grams or 2.4 ounces) contains (1):
- Vitamin A: 206% of the RDA (from beta-carotene).
- Vitamin K: 684% of the RDA.
- Vitamin C: 134% of the RDA.
- Vitamin B6: 9% of the RDA.
- Manganese: 26% of the RDA.
- Calcium: 9% of the RDA.
- Copper: 10% of the RDA.
- Potassium: 9% of the RDA.
- Magnesium: 6% of the RDA.
- Then it contains 3% or more of the RDA for Vitamin B1
(Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Iron and
Phosphorus.
Banana fruit (Musa acuminata colla),
Nutritive Value per 100 g
(Source: USDA National Nutrient data base)
| Principle | Nutrient Value | Percentage of RDA |
|---|---|---|
| Energy | 90 Kcal | 4.5% |
| Carbohydrates | 22.84 g | 18% |
| Protein | 1.09g | 2% |
| Total Fat | 0.33 g | 1% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 2.60 g | 7% |
| Vitamins | ||
| Folates | 20 µg | 5% |
| Niacin | 0.665 mg | 4% |
| Pantothenic acid | 0.334 mg | 7% |
| Pyridoxine | 0.367 mg | 28% |
| Riboflavin | 0.073 mg | 5% |
| Thiamin | 0.031 mg | 2% |
| Vitamin A | 64 IU | 2% |
| Vitamin C | 8.7 mg | 15% |
| Vitamin E | 0.10 mg | 1% |
| Vitamin K | 0.5 µg | 1% |
| Electrolytes | ||
| Sodium | 1 mg | 0% |
| Potassium | 358 mg | 8% |
| Minerals | ||
| Calcium | 5 mg | 0.5% |
| Copper | 0.078 mg | 8% |
| Iron | 0.26 mg | 2% |
| Magnesium | 27 mg | 7% |
| Manganese | 0.270 mg | 13% |
| Phosphorus | 22 mg | 3% |
| Selenium | 1.0 µg | 2% |
| Zinc | 0.15 mg | 1% |
| Phyto-nutrients | ||
| Carotene-a | 25 µg | -- |
| Carotene-ß | 26 µg | -- |
| Lutein-zeaxanthin | 22 µg | -- |
Spinach (Spinacia oleracea), raw,
Nutritive value per 100 g.
(Source: USDA National Nutrient data base)
Nutritive value per 100 g.
(Source: USDA National Nutrient data base)
| Principle | Nutrient Value |
Percentage of RDA |
|---|---|---|
| Energy | 23 Kcal | 1% |
| Carbohydrates | 3.63 g | 3% |
| Protein | 2.86 g | 5% |
| Total Fat | 0.39 g | 1.5% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 2.2 g | 6% |
| Vitamins | ||
| Folates | 194 µg | 48.5% |
| Niacin | 0.724 mg | 4.5% |
| Pantothenic acid | 0.065 mg | 1% |
| Pyridoxine | 0.195 mg | 15% |
| Riboflavin | 0.189 mg | 14.5% |
| Thiamin | 0.078 mg | 6.5% |
| Vitamin A | 9377 IU | 312% |
| Vitamin C | 28.1 mg | 47% |
| Vitamin E | 2.03 mg | 13.5% |
| Vitamin K | 482.9 µg | 402% |
| Electrolytes | ||
| Sodium | 79 mg | 5% |
| Potassium | 558 mg | 12% |
| Minerals | ||
| Calcium | 99 mg | 10% |
| Copper | 0.130 mg | 14% |
| Iron | 2.71 mg | 34% |
| Magnesium | 79 mg | 20% |
| Manganese | 0.897 mg | 39% |
| Zinc | 0.53 mg | 5% |
| Phyto-nutrients | ||
| Carotene-ß | 5626 µg | -- |
| Crypto-xanthin-ß | 0 µg | -- |
| Lutein-zeaxanthin | 12198 µg | -- |
