Green Smoothies with Yogurt

4.5
Average: 4.5 (2 votes)
(2 votes)
Green Smoothies with Yogurt
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Health Score:
8,8 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 28 min.
Ready in
Calories:
143
calories
Calories

Healthy, because

Even smarter

Nutritional values

This smoothie is the perfect morning kickstarter. It's packed with a cocktail of powerful vitamins and minerals thanks to its assortment of vegetables, and has satiating protein as well from the yogurt, so you'll stay full until lunch.

Try substituting the mineral water for coconut water too add a dash of healthful potassium and a slightly nutty flavor.

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

Ingredients

for
4
Ingredients
7 ounces green Asparagus
salt
3 ounces Peas
1 Banana
1 tablespoon lemon juice
1 small Apple
3 ½ ounces Baby spinach
1 handful Apple mint
14 ounces Yogurt (0.1% fat)
3 ½ fluid ounces mineral water (or apple juice)
1 pinch sugar
2 Radish
How healthy are the main ingredients?
sugarsaltBananaAppleRadish

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 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.