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 with a vibrant burst of flavor and nutrition by trying this delightful Parsley, Kale, and Berry Smoothie. Packed with health benefits, this smoothie is not only a treat for your taste buds but also a powerhouse of nutrients that can fuel your morning. The combination of leafy greens and berries creates a symphony of flavors that are both refreshing and satisfying.

If you're looking for a vegan, gluten-free, and dairy-free option, this smoothie checks all the boxes, making it perfect for anyone following a healthy lifestyle or specific dietary requirements. The sweetness of the banana perfectly complements the tartness of the frozen organic berries, while the addition of flat-leaf parsley and kale boosts the antioxidant content, supporting your overall health.

With just 94 calories per serving, this smoothie is an excellent choice for a light breakfast, a mid-morning snack, or even a nutritious brunch option. Plus, the inclusion of ground flaxseed provides healthy Omega-3 fatty acids and adds a little crunch to your drink. Easy to whip up in just 45 minutes, this recipe brings both convenience and a sense of accomplishment as you create something delicious. Grab your blender and indulge in this nourishing delight—you'll be amazed at how a simple smoothie can elevate your morning routine!

Ingredients

  •  banana cut into pieces)
  • cup poached berries frozen organic (such as strawberries or raspberries)
  • 0.5 cup flat-leaf parsley packed () (leaves and stems)
  • teaspoon ground flaxseed 
  •  kale leaves (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