Mango Smoothie
Of all fruits, the mango is the star in terms of provitamin A; no wonder that you can cover more than half of your daily requirements with a glass of mango smoothie. In addition, the delicious fruit here provides around 40 percent of the daily requirement of vitamin C.
Pumpkin seeds score with plenty of protein, minerals and polyunsaturated fatty acids; the kefir with its lactic acid bacteria is good for the intestines.
(Percentage of daily recommendation)
| Calorie | 175 cal. | (8 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 5 g | (4 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 2 g | (7 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.3 mg | (11 %) | ||
| Vitamin K | 3.7 μg | (6 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 2.3 mg | (19 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 46 μg | (15 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 7.1 μg | (16 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 41 mg | (43 %) | ||
| Potassium | 429 mg | (11 %) | ||
| Calcium | 199 mg | (20 %) | ||
| Magnesium | 65 mg | (22 %) | ||
| Iron | 1.2 mg | (8 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 15 mg | |||
| Cholesterol | 7 mg | |||
| Complete sugar | 32 g |
Ingredients
- Ingredients
- ½ fully ripe Mango (about 200 grams)
- ½ cup Kefir
- 1 tsp honey
- ½ cup mineral water
- 1 tsp Pumpkin seed
- Ice cubes
Preparation steps
Peel the mango and cut the flesh into slices around the pit. Reserve 1 small slice for garnish and dice the rest.
Combine diced mango with the kefir and honey in a tall vessel and puree with an immersion blender. Fill a serving glass with ice, pour in the mango smoothie and top with the mineral water, then stir briefly. Garnish with pumpkin seeds and reserved mango slice and serve immediately.