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Green Smoothies with Yogurt

5
Average: 5 (1 vote)
(1 vote)
Green Smoothies with Yogurt
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 28 min.
Ready in
Calories:
143
calories
Calories
0
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Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie143 kcal(7 %)
Protein9.8 g(10 %)
Fat0.35 g(0 %)
Carbohydrates27.21 g(18 %)
Sugar added1.05 g(4 %)
Roughage4.35 g(15 %)
Vitamin A401.23 mg(50,154 %)
Vitamin D1.18 μg(6 %)
Vitamin E0.85 mg(7 %)
Vitamin B₁0.16 mg(16 %)
Vitamin B₂0.13 mg(12 %)
Niacin1.53 mg(13 %)
Vitamin B₆0.19 mg(14 %)
Folate143.42 μg(48 %)
Pantothenic acid0.27 mg(5 %)
Biotin1.51 μg(3 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C19 mg(20 %)
Potassium609.45 mg(15 %)
Calcium226.31 mg(23 %)
Magnesium40.9 mg(14 %)
Iron1.99 mg(13 %)
Iodine2.77 μg(1 %)
Zinc0.53 mg(7 %)
Saturated fatty acids0.08 g
Cholesterol2.94 mg
Author of this recipe:

Ingredients

for
4
Ingredients
200 grams
green Asparagus
80 grams
1
1 tablespoon
1
small Apple
100 grams
1 handful
400 grams
100 milliliters
Mineral water (or apple juice)
1 pinch
2

Preparation steps

1.

Snap off woody ends from asparagus and peel lower thirds. Cook asparagus and peas in salted boiling water, about 8 minutes. Drain and rinse with cold water. Cut off tips of asparagus (about 8 cm or approximately 3 inches) and set aside for garnish.

2.

Peel and slice banana, then mix with lemon juice. Peel, chop and mix apple with banana. Rinse spinach thoroughly. Rinse mint and strip leaves from stems. In a blender, combine vegetables, fruit, mint leaves and yogurt and puree until smooth. If necessary, add water or juice until desired consistency. Season with a pinch of sugar and salt.

3.

Rinse, trim and cut radishes into thin slices. Halve asparagus tips lengthwise. Divide smoothie among glasses and serve garnished with radishes and asparagus tips.