Project Description
This smoothie is not only full of refreshing greens, it is also full of calcium which will help reinforce your bones and teeth. Make sure to spend a few minutes soaking up the sun to optimize all this nice calcium!
Ingredient
- 1 big fresh leaf of kale
- 250 ml (1 cup) of fresh spinach
- 60 ml (1/4 cup) of pineapple
- 60 ml (1/4 cup) of mango
- 125 ml (1/2 cup) of milk
- 125 ml (1/2 cup) of Greek yogurt 0 to 2% mg.
- Add water for wanted consistency
Meal Option
Add following ingredients for a meal replacement:
- Protein powder (whey) which equals 10g of protein or ½ cup (125 ml) of Greek yogurt
- 1 big fresh leaf of kale
- 250 ml (1 cup) of fresh spinach
- 60 ml (1/4 cup) of pineapple
- 60 ml (1/4 cup) of mango
- 125 ml (1/2 cup) of milk
- 1 teaspoon (5 ml) of coconut oil
Vegan option
Replace milk with soya milk and Greek yogurt by silken tofu!
Direction
In a mixer, purée all ingredients until desired consistency. Pour the smoothie into a tall glass and enjoy!
Snack | Meal | |
Energy kcal | 199 | 441 |
Fat g | 2 | 9 |
Cholesterol mg | 12 | 25 |
Sodium mg | 145 | 289 |
Carbohydrates g | 32 | 64 |
Sugar g | 19 | 39 |
Fibre g | 4 | 7 |
Protein g | 18 | 36 |