Parsley, Kale, and Berry Smoothie

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Low Fod Map
Health score
100%
Parsley, Kale, and Berry Smoothie
45 min.
2
94kcal

Suggestions


Start your day on a vibrant note with our Parsley, Kale, and Berry Smoothie! This delightful blend is not just a feast for the eyes but also a powerhouse of nutrition, making it the perfect choice for a morning meal, brunch, or a refreshing beverage. Packed with the goodness of leafy greens and the natural sweetness of berries, this smoothie is a delicious way to boost your health.

Imagine sipping on a creamy, nutrient-dense drink that combines the earthy flavors of kale and parsley with the bright, tangy notes of organic berries. Each sip is a burst of freshness, and with only 94 calories per serving, you can indulge guilt-free. This recipe is not only vegetarian and vegan but also gluten-free and dairy-free, catering to a variety of dietary preferences.

Rich in fiber and healthy fats from ground flaxseed, this smoothie supports digestive health and keeps you feeling full longer. Plus, it’s low FODMAP, making it suitable for those with sensitive stomachs. Whether you're looking to kickstart your morning or enjoy a nutritious snack, this Parsley, Kale, and Berry Smoothie is sure to become a favorite in your kitchen. Blend it up and enjoy the vibrant flavors and health benefits in every sip!

Ingredients

  •  banana cut into pieces)
  • cup strawberries frozen organic (such as strawberries or raspberries)
  • 0.5 cup flat parsley packed () (leaves and stems)
  • teaspoon ground flaxseed 
  •  kale (center ribs removed)

Equipment

  • blender

Directions

  1. Purée 1/2 cup (packed) flat-leaf parsley(leaves and stems), 4 kale leaves (centerribs removed), 1 cup frozen organic berries(such as strawberries or raspberries),1 banana (cut into pieces), 1 teaspoon groundflaxseed, and 1 cup water in a blender untilsmooth (add water if too thick).
  2. Per serving: 100 calories, 1 g fat, 4 g fiber
  3. Bon Appétit

Nutrition Facts

Calories94kcal
Protein9.05%
Fat10.87%
Carbs80.08%

Properties

Glycemic Index
95.39
Glycemic Load
8.34
Inflammation Score
-10
Nutrition Score
19.190434906794%

Flavonoids

Cyanidin
1.21mg
Petunidin
0.08mg
Delphinidin
0.22mg
Malvidin
0.01mg
Pelargonidin
17.89mg
Peonidin
0.04mg
Catechin
5.84mg
Epigallocatechin
0.56mg
Epicatechin
0.31mg
Epicatechin 3-gallate
0.11mg
Epigallocatechin 3-gallate
0.08mg
Naringenin
0.19mg
Apigenin
32.32mg
Luteolin
0.16mg
Isorhamnetin
5.19mg
Kaempferol
10.94mg
Myricetin
2.26mg
Quercetin
5.84mg
Gallocatechin
0.02mg

Nutrients percent of daily need

Calories:93.99kcal
4.7%
Fat:1.28g
1.97%
Saturated Fat:0.17g
1.08%
Carbohydrates:21.19g
7.06%
Net Carbohydrates:16.55g
6.02%
Sugar:11.04g
12.26%
Cholesterol:0mg
0%
Sodium:21.67mg
0.94%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.4g
4.79%
Vitamin K:333.72µg
317.83%
Vitamin C:87.97mg
106.63%
Vitamin A:3507.8IU
70.16%
Manganese:0.63mg
31.55%
Fiber:4.64g
18.58%
Folate:66.39µg
16.6%
Vitamin B6:0.3mg
15.05%
Potassium:489.17mg
13.98%
Magnesium:43.97mg
10.99%
Iron:1.79mg
9.93%
Calcium:93.6mg
9.36%
Vitamin B2:0.15mg
8.92%
Copper:0.13mg
6.34%
Vitamin B1:0.09mg
5.98%
Vitamin B3:1.16mg
5.79%
Phosphorus:57.48mg
5.75%
Vitamin B5:0.38mg
3.77%
Vitamin E:0.53mg
3.52%
Zinc:0.48mg
3.19%
Selenium:1.35µg
1.92%
Source:Epicurious