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PREP10mins
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COOKmins
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READY IN10mins
- Number of servings: 1
- Calories: 171
Description
This is the smoothie that transformed my girlfriend from GOTTA-HAVE-MY-PANCAKES to an all-star smoothie maker. Over many mornings we developed it and are confident you'll love it, whether you're a seasoned smoothie maker or just starting out. Importantly, the kale, nuts, and fiber give it a high dose of micronutrients with great absorption and lots of fiber. It has a terrific balance of flavor -- freshness from the kale, creaminess from the soy milk (or any other non-dairy milk), sweetness from the fruits, an earthy and nutty taste from the oats and walnuts. It makes me look forward to energized mornings and a perfect way to start my day. I know it will for you too! Please let me know what you think and suggestions you have in the comments below!
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ingredient portion sizes
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Ingredients
- apple
- banana
- flax seed
- grape
- ice
- kale
- rolled oats
- soy milk
- water
View this recipe's directions
ingredient portion sizes
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Nutrition Facts Chart
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|---|---|---|---|---|---|
| Calories: | 2,000 | 2,500 | |||
| Total Fat | Less Than | 65g | 80g | ||
| Sat Fat | Less Than | 20g | 25g | ||
| Chollesterol | Less Than | 300mg | 300mg | ||
| Sodium | Less Than | 2,400mg | 2,400mg | ||
| Total Carbohydrates | 300g | 375g | |||
| Dietary Fiber | 25g | 30g | |||
| Calories per gram: | |||||
| Fat 12% o Carbohydrates 72% o Protein 16% | |||||
Nutrition Facts
Serving Size
Serving Per Recipe About 1
| Calories 171 | Calories from Fat 45 | ||
|---|---|---|---|
| % Daily Value* | |||
| Total Fat 5g | 8% | ||
| Saturated Fat 1g | 3% | ||
| Trans Fat 0g | |||
| Cholesterol 0mg | 0% | ||
| Sodium 52mg | 2% | ||
| Total Carbohydrates 29g | 10% | ||
| Dietary Fiber 6g | 23% | ||
| Sugars 15g | |||
| Protein 6g | 13% | ||
| Vitamin A 4055IU 81% | Vitamin C 53mg 89% | ||
| Calcium 104mg 10% | Iron 2mg 10% | ||
| Vitamin E 1mg 3% | Vitamin K 288µg 360% | ||
| Thiamin 0mg 17% | Riboflavin 0mg 9% | ||
| Vitamin D 0IU 0% | Niacin 1mg 7% | ||
| Vitamin B6 0mg 18% | Vitamin B12 0µg 0% | ||
| Pantothenic acid 1mg 5% | Folate 83µg 21% | ||
| Phosphorus 148mg 15% | Magnesium 81mg 20% | ||
| Zinc 1mg | Selenium 7µg | ||
| Copper 1mg | Manganese 1mg | ||
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
Full Breakdown
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Nutrient
% Daily Value *
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|---|---|---|
| Water 218g | ||
| Energy 171kcal | ||
| Energy 715kJ | ||
| Protein 6g | 13% | |
| Total lipid (fat) 5g | 8% | |
| Ash 2g | ||
| Carbohydrate, by difference 29g | 10% | |
| Fiber, total dietary 6g | 23% | |
| Sugars, total 15g | ||
| Sucrose 1g | ||
| Glucose (dextrose) 3g | ||
| Fructose 3g | ||
| Starch 5g | ||
| Calcium, Ca 104mg | 10% | |
| Iron, Fe 2mg | 10% | |
| Magnesium, Mg 81mg | 20% | |
| Phosphorus, P 148mg | 15% | |
| Potassium, K 546mg | 16% | |
| Sodium, Na 52mg | 2% | |
| Zinc, Zn 1mg | ||
| Copper, Cu 1mg | ||
| Manganese, Mn 1mg | ||
| Selenium, Se 7µg | ||
| Fluoride, F 43µg | ||
| Vitamin C, total ascorbic acid 53mg | 89% | |
| Niacin 1mg | 7% | |
| Pantothenic acid 1mg | 5% | |
| Folate, total 83µg | ||
| Folate, food 83µg | 21% | |
| Folate, DFE 83µg | ||
| Choline, total 28mg | ||
| Betaine 1mg | ||
| Vitamin A, RAE 203µg | ||
| Carotene, beta 2400µg | ||
| Carotene, alpha 31µg | ||
| Cryptoxanthin, beta 36µg | ||
| Vitamin A, IU 4055IU | 81% | |
| Lutein + zeaxanthin 3364µg | ||
| Vitamin E (alpha-tocopherol) 1mg | 3% | |
| Tocopherol, gamma 1mg | ||
| Vitamin K (phylloquinone) 288µg | 360% | |
| Fatty acids, total saturated 1g | 3% | |
| Fatty acids, total monounsaturated 1g | ||
| 18:1 undifferentiated 1g | ||
| Fatty acids, total polyunsaturated 3g | ||
| 18:2 undifferentiated 1g | ||
| 18:3 undifferentiated 2g | ||
| Phytosterols 6mg | ||
| Stigmasterol 1mg | ||
| Campesterol 3mg | ||
| Beta-sitosterol 6mg | ||
| Glutamic acid 1g | ||