Banana Kale Smoothie
Banana kale smoothie - Provides strong defenses
Healthy, because
Even smarter
Nutritional values
Thanks to the many fibers from fruits and cabbage, the beneficial bacteria that make up a healthy intestinal flora get proper food. This protects against illness and supports recovery after a cold. At the first scratchy throat can Ginger remedy. Due to its gingerols, which have circulatory and anti-inflammatory properties, the tuber acts as a natural remedy against infections. Honey Contains numerous antibiotic and soothing ingredients that provide relief from pain, hoarseness and irritating cough. Anthocyanins and vitamin C from Kale and berries protect us from inflammatory processes and at the same time effectively support the body's defenses.
You can replace the kale with spinach or lamb's lettuce as you like, and apple juice or currant juice will also fit in place of the cherry juice. If the sweetness of the fruit is enough, you can simply omit the honey in the banana-green cabbage smoothie.
(Percentage of daily recommendation)
| Calorie | 139 cal. | (7 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 1 g | (1 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 5 g | (17 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.2 mg | (10 %) | ||
| Vitamin K | 313.5 μg | (523 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.8 mg | (23 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 118 μg | (39 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 8.4 μg | (19 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 104 mg | (109 %) | ||
| Potassium | 702 mg | (18 %) | ||
| Calcium | 109 mg | (11 %) | ||
| Magnesium | 56 mg | (19 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 0.2 g | |||
| Uric acid | 91 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 24 g |
Ingredients
- Ingredients
- 3 Banana
- 2 ½ ozs Kale
- ¾ oz ginger roots
- 12 ozs dark Berry (e.g. blackberries, blueberries; fresh or frozen)
- 3 ½ ozs black Cherry juice
- 1 ½ Tbsps honey
- ½ organic lemon (juice and peel)
Kitchen utensils
Preparation steps
Peel bananas and cut flesh into small pieces. Sort kale, remove thick leaf veins, wash, shake dry and pluck into coarse pieces. Peel and chop ginger. Wash berries.
Put everything together: cherry juice, 10-ounces water, honey, lemon juice, and zest in a blender and puree finely. Dilute the banana and kale smoothie with a little water to taste and fill into 4 glasses.
