Kiwi Spinach Smoothie with Currants
Kiwi spinach smoothie with currants - Green and good: delicious mix of fruits and vegetables.
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.
(Percentage of daily recommendation)
| Calorie | 116 cal. | (6 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 1 g | (1 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 4.3 g | (14 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.5 mg | (13 %) | ||
| Vitamin K | 204 μg | (340 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 1.7 mg | (14 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 92 μg | (31 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 7.4 μg | (16 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 64 mg | (67 %) | ||
| Potassium | 715 mg | (18 %) | ||
| Calcium | 91 mg | (9 %) | ||
| Magnesium | 62 mg | (21 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 0.1 g | |||
| Uric acid | 74 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 21 g |
Ingredients
- 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
Preparation steps
Peel and dice kiwis. Wash spinach and shake dry. Peel banana, cut into slices and sprinkle with lemon juice.
Finely puree everything with apple juice and 16 ounces of water and pour into cups or glasses.
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.
Strain the currant compote through a sieve and divide among the smoothies. Garnish the kiwi spinach smoothies with the currants set aside.
