Green Superfood Smoothie Bowl
Green Superfood Smoothie Bowl - Fitness bowl with superfoods.
Healthy, because
Even smarter
Nutritional values
Wheatgrass contains essential amino acids, has a lot of iron and abundant B vitamins. In addition, its content of calcium, magnesium, potassium, zinc and selenium is considerable.
Can't get watercress and nasturtium? No problem: use more spinach or herbs accordingly.
(Percentage of daily recommendation)
| Calorie | 126 cal. | (6 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.2 g | (11 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.1 mg | (9 %) | ||
| Vitamin K | 134.5 μg | (224 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.5 mg | (13 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 71 μg | (24 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 3.2 μg | (7 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 27 mg | (28 %) | ||
| Potassium | 249 mg | (6 %) | ||
| Calcium | 65 mg | (7 %) | ||
| Magnesium | 30 mg | (10 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 0.8 g | |||
| Uric acid | 43 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 3 ½ ozs Peas (freshly split or frozen)
- 12 ½ ozs Watercress
- 5 ozs Nasturtium
- 2 ozs Baby spinach
- ¾ oz Fresh herbs (parsley, basil)
- 18 ozs Vegetable broth
- 2 Tbsps olive oil
- 1 oz Wheatgrass (powder; 3 tbsp.)
- 2 tsps lemon juice
- salt
- peppers
- Nutmeg
- 1 ½ ozs dried Goji berry (4 TBSP.)
Preparation steps
Put peas in boiling water for 5-8 minutes. Then rinse with cold water and drain.
Meanwhile, wash watercress, nasturtium, spinach and herbs, shake dry, set aside some of the two types of cress for garnish; coarsely chop the rest.
Finely puree everything with peas, approx. 10 ounces vegetable stock and oil in a stand mixer.
Dilute smoothie with remaining broth to desired consistency. Stir in wheatgrass powder and season everything with lemon juice, salt, pepper and 1 pinch of freshly grated nutmeg. Divide smoothie into bowls, sprinkle with remaining watercress, nasturtium and goji berries.
