Goodness Green

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  • Number of servings: 1
  • Calories: 171


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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Nutrition Facts

Serving Size

Serving Per Recipe About 1

Amount Per Serving

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

% Daily Value *
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
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