Blueberry Banana Yogurt Smoothie
Blueberry Banana Yogurt Smoothie - Cool fruit treat with zero guilt! Photo: Beeke Hedder
Healthy, because
Even smarter
Nutritional values
Blueberries contain a lot of natural dyes, including the anthocyanin myrtillin, which supports the elasticity of the blood vessels and can help prevent cardiovascular diseases. Tanning agents from the blueberries also supports digestion and helps the liver in its detoxification work.
If necessary, add more liquid if the shake is too thick.
(Percentage of daily recommendation)
| Calorie | 201 cal. | (10 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.2 g | (14 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 1.8 mg | (15 %) | ||
| Vitamin K | 6 μg | (10 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 2.6 mg | (22 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 35 μg | (12 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 10.8 μg | (24 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 17 mg | (18 %) | ||
| Potassium | 518 mg | (13 %) | ||
| Calcium | 245 mg | (25 %) | ||
| Magnesium | 55 mg | (18 %) | ||
| Iron | 1 mg | (7 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 4.5 g | |||
| Uric acid | 45 mg | |||
| Cholesterol | 18 mg | |||
| Complete sugar | 18 g |
Ingredients
- Ingredients
- 22 ozs Yogurt (3.5% fat)
- 1 Banana
- 3 ozs milk
- ½ tsp Vanilla
- 6 ozs fresh Blueberries
- 2 ozs frozen Raspberries
- 2 Tbsps Chia seeds
Kitchen utensils
Preparation steps
Place yogurt, banana, 3 ounces milk, and vanilla in a blender and puree. Pour approx. ⅓ of the shake into a container and set aside.
Wash the blueberries and let them drain in a sieve. Put 4 ounces blueberries together with the raspberries and Chia seeds into the blender with the rest of the shake and puree finely.
pour the blueberry shake into 4 glasses or jars. Pour the yogurt shake over them. Serve garnished with the remaining blueberries or seal the jar and take with you.
