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Kiwi Spinach Smoothie with Currants

4.666665
Average: 4.7 (3 votes)
(3 votes)
Kiwi Spinach Smoothie with Currants

Kiwi spinach smoothie with currants - Green and good: delicious mix of fruits and vegetables.

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Health Score:
7,5 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
116
calories
Calories

Healthy, because

Even smarter

Nutritional values

Potassium from spinach has a positive effect on fluid balance and reduces puffiness under the eyes, for example. With the many vitamin C from the kiwi and currants have no chance unsightly dents on the legs.

If you like it less sweet, you can replace the apple juice with coconut water and save plenty of fructose.

1 serving contains
(Percentage of daily recommendation)
Calorie116 kcal(6 %)
Protein3 g(3 %)
Fat1 g(1 %)
Carbohydrates22 g(15 %)
Sugar added2 g(8 %)
Roughage4.3 g(14 %)
Vitamin A0.4 mg(50 %)
Vitamin D0 μg(0 %)
Vitamin E1.5 mg(13 %)
Vitamin K204 μg(340 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin1.7 mg(14 %)
Vitamin B₆0.3 mg(21 %)
Folate92 μg(31 %)
Pantothenic acid0.4 mg(7 %)
Biotin7.4 μg(16 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C64 mg(67 %)
Potassium715 mg(18 %)
Calcium91 mg(9 %)
Magnesium62 mg(21 %)
Iron2.7 mg(18 %)
Iodine8 μg(4 %)
Zinc0.6 mg(8 %)
Saturated fatty acids0.1 g
Uric acid74 mg
Cholesterol0 mg
Complete sugar21 g

Ingredients

for
4
Ingredients
5 ozs Kiwi (2 kiwis)
3 ozs Baby spinach
5 ozs Banana (1 banana)
½ lemon (juice)
9 ozs unfiltered Apple juice
5 ozs red Currants
1 Tbsp honey
How healthy are the main ingredients?
Apple juiceKiwiBananaCurranthoneylemon

Preparation steps

1.

Peel and dice kiwis. Wash spinach and shake dry. Peel banana, cut into slices and sprinkle with lemon juice.

2.

Finely puree everything with apple juice and 16 ounces of water and pour into cups or glasses.

3.

Wash currants, pluck from stems, set aside 2 tsp berries; boil remaining currants with 3 tablespoons of water in a small saucepan over low heat for 2-3 minutes until they burst open and sweeten with honey.

4.

Strain the currant compote through a sieve and divide among the smoothies. Garnish the kiwi spinach smoothies with the currants set aside.