Ingredients for 3 serves in 10 minutes
| spinach, raw | 1.0 bunch |
|---|---|
| bananas, raw | 1.0 piece |
| apples, raw, without skin | 1.0 piece |
| oat flakes | 4.0 tablespoon |
| milk, whole | 1.0 cup |
| lemons, raw, without peel | 0.5 piece |
Green smothie with addition of banana and cereals will be great for healthy breakfast. A combination of proteins, carbs and vitamins will do great beginning of a day.
Instructions how to prepare
- Clean all the ingredients, peel them off and remove seeds (from apples).
- Squeeze juice from half of the lemon and puth with other ingredients into blender. Blend it.
- You can prepare it in the evening and cool through the night.
General Facts for given proportions
| total (649.00g) | per serve (216.33g) | units | |
|---|---|---|---|
| Energy | 383.60 | 127.87 | kcal |
| Carbohydrates | 68.35 | 22.78 | g |
| Sugars | 44.23 | 14.74 | g |
| Fiber | 7.00 | 2.33 | g |
| Fat | 9.21 | 3.07 | g |
| Protein | 11.80 | 3.93 | g |
| Water | 533.90 | 177.97 | g |
Vitamins for given proportions
| total (649.00g) | per serve (216.33g) | units | |
|---|---|---|---|
| A | 0.40 | 0.13 | mg |
| A1 | 0.11 | 0.04 | mg |
| B1 | 0.27 | 0.09 | mg |
| B2 | 0.58 | 0.19 | mg |
| B3 | 1.62 | 0.54 | mg |
| B5 | 1.54 | 0.51 | mg |
| B6 | 0.55 | 0.18 | mg |
| B12 | 1098.00 | 366.0mg | |
| C | 60.07 | 20.02 | mg |
| E | 0.55 | 0.18 | mg |
| K | 0.29 | 0.1 | mg |
Minerals for given proportions
| total (649.00g) | per serve (216.33g) | units | |
|---|---|---|---|
| Calcium | 362.15 | 120.72 | mg |
| Copper | 0.32 | 0.11 | mg |
| Iron | 2.28 | 0.76 | mg |
| Magnesium | 114.64 | 38.21 | mg |
| Phosphorous | 303.23 | 101.08 | mg |
| Potassium | 1261.22 | 420.41 | mg |
| Selenium | 0.78 | 0.26 | mg |
| Sodium | 153.28 | 51.09 | mg |
| Zinc | 1.76 | 0.59 | mg |