Red Currant Smoothie
Healthy, because
Even smarter
Nutritional values
This smoothie's mixture of fruits packs it with valuable nutrients, including immune-boosting vitamin C from the red currants and blood orange, and potassium from the banana, which can help lower blood pressure and reduce the risk of stroke.
Easily turn this into a vegan smoothie by substituting the milk and yogurt with nut milk varieties of each and the honey with agave syrup.
(Percentage of daily recommendation)
| Calorie | 358 cal. | (17 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 70 g | (47 %) | ||
| Sugar added | 15 g | (60 %) | ||
| Roughage | 4.4 g | (15 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 0.7 mg | (6 %) | ||
| Vitamin K | 7.3 μg | (12 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 1.7 mg | (14 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 23 μg | (8 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 7.1 μg | (16 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 825 mg | (21 %) | ||
| Calcium | 177 mg | (18 %) | ||
| Magnesium | 54 mg | (18 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 95 mg | |||
| Cholesterol | 9 mg | |||
| Complete sugar | 68 g |
Ingredients
- Ingredients
- 1 Banana
- ½ lemon (juice)
- 8 ozs Red Currants
- 1 Blood orange
- 8 ozs milk
- 5 ozs Yogurt (0.1% fat)
- 2 Tbsps honey
- Ice cubes (as desired)
- 4 Red currant (for garnish)
- 2 Tbsps sugar
- Ice cubes
Preparation steps
Peel the banana and with the lemon juice, mash with a fork. Let freeze for about 20 minutes. Meanwhile, rinse the currants, remove the stems and pat dry. Squeeze the orange. Place the frozen banana, the currants, orange juice, milk, yogurt and honey in a blender and puree.
Fill glasses with ice cubes and pour the smoothie on top.
For garnish, rinse the currant clusters and roll in sugar. Gently set on top of the smoothies and serve.
