Quick Energy-Booster
Fig Yogurt Smoothie
with elderberry and red cabbage
(13 votes)
(13 votes)
Fig Yogurt Smoothie - Colorful and full of vital substances. Photo: Beeke Hedder
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
239
calories
Calories
Healthy, because
Even smarter
Nutritional values
With its lactic acid bacteria, yogurt has a beneficial effect on the intestinal flora and promotes digestion. In addition, this dairy product is a source of calcium for the bones and teeth and a good source of protein.
Instead of fresh elderberries, you can use dried fruit; then reduce the amount to 2 tablespoons.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 239 cal. | (11 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 5 g | (4 %) | ||
| Carbohydrates | 41 g | (27 %) | ||
| Sugar added | 8 g | (32 %) | ||
| Roughage | 4.4 g | (15 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.3 mg | (11 %) | ||
| Vitamin K | 8.8 μg | (15 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 2.5 mg | (21 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 41 μg | (14 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 12.8 μg | (28 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 29 mg | (31 %) | ||
| Potassium | 751 mg | (19 %) | ||
| Calcium | 190 mg | (19 %) | ||
| Magnesium | 61 mg | (20 %) | ||
| Iron | 1.2 mg | (8 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 75 mg | |||
| Cholesterol | 10 mg | |||
| Complete sugar | 39 g |
Development of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 3 ½ ozs Red cabbage
- 6 purple Figs
- 2 Banana
- 4 Tbsps Elderberry
- 14 ozs lowfat Yogurt
- 3 Tbsps honey
Preparation steps
1.
Clean red cabbage, wash and cut into coarse pieces. Clean, wash and halve the figs. Peel bananas and cut into pieces.
2.
Blend everything together with yogurt and 12 ounces of water in a stand mixer or with a hand blender until very fine. Sweeten the drink with honey and pour through a fine sieve into glasses.
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