Banana - Strawberry Smoothie




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Ingredients:

Serving for 2
250 g strawberries
1 ripe banana having particularly ripe peel
300 ml low-fat milk
150 ml skimmed full-fat yogurt
3 dates

Recipe:


Place strawberries, dates and banana in a blender. First, combine these fruits with milk, then add yogurt. You can adjust the concentration of smoothie to your palatal delight. If you wish, add water to make your smoothie more watery. Bon appetit.

Energy and Nutrition Facts:

Nutrition Facts 1 serving (%) Daily Value
Women (age 19 and over)Men (age 19 and over)
Energy 285,4 kcal 15 15
Protein 9,7 g 17 17
Fat 6,0 g 9 9
Carbonhydrate 45,5 g 16 16
Fiber 5,8 g 19 19
Topl.folik asit 50,7 µg 13 13
Sodium 118,1 mg 6 6
Iron 2,1 mg 14 21
Vit. B12 1,4 µg 45 45
Magnesium 77,3 mg 25 19 -22
Calcium 330,8 mg 33 33
Potassium 897,7 mg 26 26
Vit. C 90,3 mg 90 90
Zinc 1,3 mg 18 13


About Strawberries:



High in vitamin C, which increases iron absorption.
If strawberries are eaten on their own, oily seeds such as sunflower seeds, walnuts, or almonds can be consumed together in a salad to increase its protein content.
As it is low in calories (energy), it can be mixed with yoghurt or milk or consumed alone as a snack to help with weight management.

100 g Strawberrie contains;

Energy 16,0 kcal
Protein 1,6 g
Fat 0,2 g
Carbonhydrate 1,7 g
Fiber 1,3 g
Total folic acid 55,0 µg
Sodium 8,0 mg
Calcium 36,0 mg
Potassium 290,0 mg
Vit. C 24,0 mg
Zinc 0,2 mg
Vit. A 260,0 µg



References:

Harvard Health Publications, Harvard Medical School. Eat bluberries and strawberries three times per week. http://www.health.harvard.edu/heart-health/eat-blueberries-and-strawberries-three-times-per-week
Dietary Guidelines for Turkey. Faculty of Health Sciences, Department of Nutrition and Dietetics, Hacettepe University, 2015.
Ministry of Food, Agriculture and Livestock, TURKISH FOOD CODEX LABELING REGULATION, December 29, 2011. http://www.resmigazete.gov.tr/eskiler/2011/12/20111229M3-7.htm
Nutrition Information Systems (BEBIS 7.2)
EFSA Scientific Opinion. 2009; 7(9):1226. European Commission Regulation (EU) No: 432/2012 of 16/05/2012





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