Guilt-Free Fast Food

Blueberry Banana Yogurt Smoothie

5
Average: 5 (17 votes)
(17 votes)
Blueberry Banana Yogurt Smoothie

Blueberry Banana Yogurt Smoothie - Cool fruit treat with zero guilt! Photo: Beeke Hedder

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Health Score:
92 / 100
Difficulty:
very easy
Difficulty
Preparation:
10 min.
Preparation
Calories:
201
calories
Calories

Healthy, because

Even smarter

Nutritional values

Blueberries contain a lot of natural dyes, including the anthocyanin myrtillin, which supports the elasticity of the blood vessels and can help prevent cardiovascular diseases. Tanning agents from the blueberries also supports digestion and helps the liver in its detoxification work.

If necessary, add more liquid if the shake is too thick.

1 serving contains
(Percentage of daily recommendation)
Calorie201 cal.(10 %)
Protein9 g(9 %)
Fat9 g(8 %)
Carbohydrates19 g(13 %)
Sugar added0 g(0 %)
Roughage4.2 g(14 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.3 μg(2 %)
Vitamin E1.8 mg(15 %)
Vitamin K6 μg(10 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.4 mg(36 %)
Niacin2.6 mg(22 %)
Vitamin B₆0.3 mg(21 %)
Folate35 μg(12 %)
Pantothenic acid0.8 mg(13 %)
Biotin10.8 μg(24 %)
Vitamin B₁₂0.7 μg(23 %)
Vitamin C17 mg(18 %)
Potassium518 mg(13 %)
Calcium245 mg(25 %)
Magnesium55 mg(18 %)
Iron1 mg(7 %)
Iodine10 μg(5 %)
Zinc1.2 mg(15 %)
Saturated fatty acids4.5 g
Uric acid45 mg
Cholesterol18 mg
Complete sugar18 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
22 ozs Yogurt (3.5% fat)
1 Banana
3 ozs milk
½ tsp Vanilla
6 ozs fresh Blueberries
2 ozs frozen Raspberries
2 Tbsps Chia seeds
How healthy are the main ingredients?
BlueberryRaspberryChia seedsBanana
Preparation

Kitchen utensils

1 Blender

Preparation steps

1.

Place yogurt, banana, 3 ounces milk, and vanilla in a blender and puree. Pour approx. ⅓ of the shake into a container and set aside.

2.

Wash the blueberries and let them drain in a sieve. Put 4 ounces blueberries together with the raspberries and Chia seeds into the blender with the rest of the shake and puree finely.

3.

pour the blueberry shake into 4 glasses or jars. Pour the yogurt shake over them. Serve garnished with the remaining blueberries or seal the jar and take with you.