Spinach and Yogurt Drink
(2 votes)
(2 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
146
calories
Calories
Healthy, because
Even smarter
Nutritional values
This dish is rich in protein from the yogurt as well as iron from the spinach.
Throw some kale into this smoothie for added nutrients.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 146 cal. | (7 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 0.7 g | (2 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 35.5 μg | (59 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 2.2 mg | (18 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 34 μg | (11 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 10.5 μg | (23 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 11 mg | (12 %) | ||
| Potassium | 344 mg | (9 %) | ||
| Calcium | 203 mg | (20 %) | ||
| Magnesium | 47 mg | (16 %) | ||
| Iron | 0.8 mg | (5 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 3.8 g | |||
| Uric acid | 12 mg | |||
| Cholesterol | 15 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 Tbsps Sunflower seed
- 4 ozs baby Spinach
- salt
- 1 bunch parsley
- 14 ozs Yogurt (0.1% fat)
- 7 ozs milk
- 7 ozs mineral water
- salt
- freshly ground pepper
- 1 pinch sugar
Preparation steps
1.
Toast the sunflower seeds in a dry pan. Remove from the heat, transfer to a plate, and let cool.
2.
Rinse the spinach, then blanch for 15 seconds in boiling salted water. Place the spinach in a fine strainer, rinse under cold water, and drain thoroughly. Remove the spinach from the strainer and coarsely chop. Rinse the parsley, pat dry, and remove the leaves from the stems.
3.
Puree the yogurt, milk, mineral water, spinach, and parsley in the blender. Season to taste with salt, pepper, and sugar. Pour into glasses, garnish with the sunflower seeds, and serve.
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