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


If you're looking for a delicious and nutritious way to kickstart your day, look no further than this vibrant Parsley, Kale, and Berry Smoothie! Bursting with flavors and health benefits, this smoothie is a fantastic choice for anyone seeking a refreshing morning meal or a revitalizing brunch option. Packed with wholesome ingredients, it brings together the earthy taste of kale, the freshness of flat-leaf parsley, and the sweetness of organic berries.

This recipe not only scores a perfect 100 on the health scale, but it also caters to a variety of dietary preferences, making it vegetarian, vegan, gluten-free, and dairy-free. With just 94 calories per serving, it's a great way to fuel your body without feeling weighed down. The addition of ground flaxseed provides a boost of omega-3 fatty acids, while the fiber from the berries and leafy greens helps keep you feeling full and satisfied.

In just 45 minutes, you can whip up this delightful smoothie for two, ensuring you and a friend can share in the health benefits. Whether you enjoy it as a quick breakfast on the go or a refreshing beverage to accompany your brunch plans, this Parsley, Kale, and Berry Smoothie is sure to become a favorite in your healthy eating repertoire. So grab your blender and get ready to blend up a glass of vibrant, nutritious goodness!

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