Green Smoothies with Yogurt
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.
(Percentage of daily recommendation)
| Calorie | 171 cal. | (8 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 3.8 g | (13 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.7 mg | (14 %) | ||
| Vitamin K | 37 μg | (62 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.1 mg | (26 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 106 μg | (35 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 10.9 μg | (24 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 30 mg | (32 %) | ||
| Potassium | 552 mg | (14 %) | ||
| Calcium | 163 mg | (16 %) | ||
| Magnesium | 46 mg | (15 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 70 mg | |||
| Cholesterol | 11 mg | |||
| Complete sugar | 20 g |
Ingredients
- Ingredients
- 7 ozs green Asparagus
- salt
- 3 ozs Peas
- 1 Banana
- 1 Tbsp lemon juice
- 1 small Apple
- 3 ½ ozs Baby spinach
- 1 handful Apple mint
- 14 ozs Yogurt (0.1% fat)
- 3 ½ fluid ozs mineral water (or apple juice)
- 1 pinch sugar
- 2 Radish
Preparation steps
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.
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.
Rinse, trim and cut radishes into thin slices. Halve asparagus tips lengthwise. Divide smoothie among glasses and serve garnished with radishes and asparagus tips.
