Banana and Citrus Smoothie
(0 votes)
(0 votes)
Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
231
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 231 cal. | (11 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 2 g | (2 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 6 g | (24 %) | ||
| Roughage | 4.8 g | (16 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.1 mg | (9 %) | ||
| Vitamin K | 6.4 μg | (11 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.1 mg | (18 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 54 μg | (18 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 7.3 μg | (16 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 123 mg | (129 %) | ||
| Potassium | 739 mg | (18 %) | ||
| Calcium | 131 mg | (13 %) | ||
| Magnesium | 58 mg | (19 %) | ||
| Iron | 0.9 mg | (6 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 0.4 mg | (5 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 90 mg | |||
| Cholesterol | 4 mg | |||
| Complete sugar | 40 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 Banana
- 1 lemon
- 2 Oranges (including 1 organic)
- 2 pink Grapefruit
- 150 grams Yogurt (0.1% fat) (1.5% fat)
- 2 Tbsps honey
Preparation steps
1.
Peel and coarsely chop the banana. Halve the lemon and squeeze the juice. Add the juice and the banana to a freezer bag, and place in the freezer until ready to use.
2.
Rinse the organic orange in hot water. Finely grate half of the zest. Halve the orange and one grapefruit, and squeeze the juice. Peel the second orange and grapefruit, making sure to remove all of the bitter white pith. Remove the whole fruit segments, and squeeze the juice from the remaining pulp into a bowl.
3.
Add the frozen banana mixture, orange segments, grapefruit segments, the citrus juice, orange zest, yogurt, and honey to a blender. Pulse briefly to combine, then puree completely. Pour the smoothie into 4 glasses, and serve with thick straws.
