Difference between revisions of "Xberry smoothie"

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−
[[File:Xberry smoothie (completed).jpeg|thumb]]
+
[[File:Xberry smoothie.jpeg|thumb]]
  
 
Difficulty: 0/5
 
Difficulty: 0/5
Line 7: Line 7:
 
Servings: 2
 
Servings: 2
  
−
Cost per serving: $1.60 (total cost: $3.20)
+
Cost per serving: (total cost: )
  
−
Cost per 2000 kcal: $15.53
+
Cost per 2000 kcal:  
  
 
{| class="wikitable sortable mw-collapsible"
 
{| class="wikitable sortable mw-collapsible"
Line 15: Line 15:
 
| colspan="3"|'''''Nutrition facts per serving'''''
 
| colspan="3"|'''''Nutrition facts per serving'''''
 
|-  
 
|-  
−
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 206         (''calories in whole recipe: 412'')'''
+
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 177         (''calories in whole recipe: 354'')'''
 
|-  
 
|-  
 
| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
 
| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
 
| rowspan="3" style="background-color:#FFCEB5;"|'''''6%'''''  
 
| rowspan="3" style="background-color:#FFCEB5;"|'''''6%'''''  
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''3.9g'''''
+
| rowspan="3" style="background-color:#FFCEB5;"|'''''3.4g'''''
 
| style="background-color:#FFCEB5;"|Protein: lysine
 
| style="background-color:#FFCEB5;"|Protein: lysine
−
| style="background-color:#FFCEB5;"|3%  
+
| style="background-color:#FFCEB5;"|4%  
 
| style="background-color:#FFCEB5;"|0.1g
 
| style="background-color:#FFCEB5;"|0.1g
 
|-
 
|-
 
| style="background-color:#FFCEB5;"|Protein: methionine
 
| style="background-color:#FFCEB5;"|Protein: methionine
−
| style="background-color:#FFCEB5;"|2%  
+
| style="background-color:#FFCEB5;"|3%  
 
| style="background-color:#FFCEB5;"|0.0g
 
| style="background-color:#FFCEB5;"|0.0g
 
|-  
 
|-  
 
| style="background-color:#FFCEB5;"|Protein: isoleucine
 
| style="background-color:#FFCEB5;"|Protein: isoleucine
−
| style="background-color:#FFCEB5;"|2%  
+
| style="background-color:#FFCEB5;"|4%  
−
| style="background-color:#FFCEB5;"|0.0g
+
| style="background-color:#FFCEB5;"|0.1g
 
|-
 
|-
 
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
 
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''38%'''''  
+
| rowspan="3" style="background-color:#B5E6FF;"|'''''30%'''''  
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''49.7g'''''
+
| rowspan="3" style="background-color:#B5E6FF;"|'''''39.4g'''''
 
| style="background-color:#B5E6FF;"|Fibers  
 
| style="background-color:#B5E6FF;"|Fibers  
−
| style="background-color:#B5E6FF;"|30%  
+
| style="background-color:#B5E6FF;"|23%  
−
| style="background-color:#B5E6FF;"|11.5g
+
| style="background-color:#B5E6FF;"|8.7g
 
|-
 
|-
 
| style="background-color:#B5E6FF;"|Net carbs
 
| style="background-color:#B5E6FF;"|Net carbs
 
| style="background-color:#B5E6FF;"|n/a
 
| style="background-color:#B5E6FF;"|n/a
−
| style="background-color:#B5E6FF;"|38.2g
+
| style="background-color:#B5E6FF;"|30.7g
 
|-
 
|-
 
| style="background-color:#B5E6FF;"|Sugars
 
| style="background-color:#B5E6FF;"|Sugars
 
| style="background-color:#B5E6FF;"|n/a
 
| style="background-color:#B5E6FF;"|n/a
−
| style="background-color:#B5E6FF;"|27.8g
+
| style="background-color:#B5E6FF;"|23.2g
 
|-
 
|-
 
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
 
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''1%'''''  
+
| rowspan="3" style="background-color:#EDCBFF;"|'''''4%'''''  
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''0.9g'''''
+
| rowspan="3" style="background-color:#EDCBFF;"|'''''2.5g'''''
 
| style="background-color:#EDCBFF;"|Omega-3
 
| style="background-color:#EDCBFF;"|Omega-3
−
| style="background-color:#EDCBFF;"|7%  
+
| style="background-color:#EDCBFF;"|60%  
−
| style="background-color:#EDCBFF;"|0.1g
+
| style="background-color:#EDCBFF;"|1.0g
 
|-  
 
|-  
 
| style="background-color:#EDCBFF;"|Omega-6
 
| style="background-color:#EDCBFF;"|Omega-6
−
| style="background-color:#EDCBFF;"|1%  
+
| style="background-color:#EDCBFF;"|3%  
−
| style="background-color:#EDCBFF;"|0.3g
+
| style="background-color:#EDCBFF;"|0.5g
 
|-  
 
|-  
 
| style="background-color:#EDCBFF;"|Saturated fats
 
| style="background-color:#EDCBFF;"|Saturated fats
 
| style="background-color:#EDCBFF;"|n/a  
 
| style="background-color:#EDCBFF;"|n/a  
−
| style="background-color:#EDCBFF;"|0.1g
+
| style="background-color:#EDCBFF;"|0.2g
 
|-  
 
|-  
 
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
 
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
−
| style="background-color:#FEE1C3; width:55px;"|8%  
+
| style="background-color:#FEE1C3; width:55px;"|16%
 +
| style="background-color:#FEE1C3; width:55px;"|0.2mg
 +
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
 +
| style="background-color:#FEE1C3; width:55px;"|9%
 
| style="background-color:#FEE1C3; width:55px;"|0.1mg
 
| style="background-color:#FEE1C3; width:55px;"|0.1mg
−
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
 
−
| style="background-color:#FEE1C3; width:55px;"|9009%
 
−
| style="background-color:#FEE1C3; width:55px;"|117.1mg
 
 
|-
 
|-
 
| style="background-color:#FEE1C3;"|Vitamin B3
 
| style="background-color:#FEE1C3;"|Vitamin B3
−
| style="background-color:#FEE1C3;"|1969%
+
| style="background-color:#FEE1C3;"|10%
−
| style="background-color:#FEE1C3;"|315.1mg
+
| style="background-color:#FEE1C3;"|1.6mg
 
| style="background-color:#FEE1C3;"|Vitamin B5
 
| style="background-color:#FEE1C3;"|Vitamin B5
−
| style="background-color:#FEE1C3;"|11%
+
| style="background-color:#FEE1C3;"|14%
−
| style="background-color:#FEE1C3;"|0.6mg
+
| style="background-color:#FEE1C3;"|0.7mg
 
|-
 
|-
 
| style="background-color:#FEE1C3;"|Vitamin B6
 
| style="background-color:#FEE1C3;"|Vitamin B6
−
| style="background-color:#FEE1C3;"|2489%
+
| style="background-color:#FEE1C3;"|26%
−
| style="background-color:#FEE1C3;"|32.4mg
+
| style="background-color:#FEE1C3;"|0.3mg
 
| style="background-color:#FEE1C3;"|Folate
 
| style="background-color:#FEE1C3;"|Folate
−
| style="background-color:#FEE1C3;"|22%
+
| style="background-color:#FEE1C3;"|17%
−
| style="background-color:#FEE1C3;"|90.5μg
+
| style="background-color:#FEE1C3;"|67.9μg
 
|-  
 
|-  
 
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A]
 
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A]
−
| style="background-color:#FEE1C3;"|1%
+
| style="background-color:#FEE1C3;"|2%
−
| style="background-color:#FEE1C3;"|15.2μg
+
| style="background-color:#FEE1C3;"|16.0μg
 
| style="background-color:#FEE1C3;"|Vitamin C
 
| style="background-color:#FEE1C3;"|Vitamin C
−
| style="background-color:#FEE1C3;"|73%
+
| style="background-color:#FEE1C3;"|99%
−
| style="background-color:#FEE1C3;"|65.9mg
+
| style="background-color:#FEE1C3;"|89.5mg
 
|-
 
|-
 
| style="background-color:#FEE1C3;"|Vitamin E
 
| style="background-color:#FEE1C3;"|Vitamin E
−
| style="background-color:#FEE1C3;"|13%  
+
| style="background-color:#FEE1C3;"|9%  
−
| style="background-color:#FEE1C3;"|2.0mg
+
| style="background-color:#FEE1C3;"|1.3mg
 
| style="background-color:#FEE1C3;"|Vitamin K
 
| style="background-color:#FEE1C3;"|Vitamin K
−
| style="background-color:#FEE1C3;"|63%
+
| style="background-color:#FEE1C3;"|16%
−
| style="background-color:#FEE1C3;"|75.7μg
+
| style="background-color:#FEE1C3;"|18.9μg
 
|-
 
|-
 
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12]
 
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12]
Line 105: Line 105:
 
|-  
 
|-  
 
| style="background-color:#B5FFBB;"|Calcium
 
| style="background-color:#B5FFBB;"|Calcium
−
| style="background-color:#B5FFBB;"|8%  
+
| style="background-color:#B5FFBB;"|5%  
−
| style="background-color:#B5FFBB;"|85.4mg
+
| style="background-color:#B5FFBB;"|49.4mg
 
| style="background-color:#B5FFBB;"|Copper
 
| style="background-color:#B5FFBB;"|Copper
−
| style="background-color:#B5FFBB;"|28%  
+
| style="background-color:#B5FFBB;"|29%  
 
| style="background-color:#B5FFBB;"|0.3mg
 
| style="background-color:#B5FFBB;"|0.3mg
 
|-
 
|-
 
| style="background-color:#B5FFBB;"|Iron
 
| style="background-color:#B5FFBB;"|Iron
−
| style="background-color:#B5FFBB;"|102%  
+
| style="background-color:#B5FFBB;"|16%  
−
| style="background-color:#B5FFBB;"|8.2mg
+
| style="background-color:#B5FFBB;"|1.3mg
 
| style="background-color:#B5FFBB;"|Magnesium
 
| style="background-color:#B5FFBB;"|Magnesium
−
| style="background-color:#B5FFBB;"|13%  
+
| style="background-color:#B5FFBB;"|15%  
−
| style="background-color:#B5FFBB;"|53.7mg
+
| style="background-color:#B5FFBB;"|61.5mg
 
|-
 
|-
 
| style="background-color:#B5FFBB;"|Manganese
 
| style="background-color:#B5FFBB;"|Manganese
−
| style="background-color:#B5FFBB;"|93%  
+
| style="background-color:#B5FFBB;"|44%  
−
| style="background-color:#B5FFBB;"|2.2mg
+
| style="background-color:#B5FFBB;"|1.0mg
 
| style="background-color:#B5FFBB;"|Phosphorus
 
| style="background-color:#B5FFBB;"|Phosphorus
−
| style="background-color:#B5FFBB;"|9%  
+
| style="background-color:#B5FFBB;"|12%  
−
| style="background-color:#B5FFBB;"|67.1mg
+
| style="background-color:#B5FFBB;"|82.0mg
 
|-  
 
|-  
 
| style="background-color:#B5FFBB;"|Potassium
 
| style="background-color:#B5FFBB;"|Potassium
−
| style="background-color:#B5FFBB;"|17%  
+
| style="background-color:#B5FFBB;"|13%  
−
| style="background-color:#B5FFBB;"|842.9mg
+
| style="background-color:#B5FFBB;"|607.0mg
 
| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium]
 
| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium]
−
| style="background-color:#B5FFBB;"|6%  
+
| style="background-color:#B5FFBB;"|4%  
−
| style="background-color:#B5FFBB;"|3.4μg
+
| style="background-color:#B5FFBB;"|2.0μg
 
|-
 
|-
 
| style="background-color:#B5FFBB;"|Zinc
 
| style="background-color:#B5FFBB;"|Zinc
−
| style="background-color:#B5FFBB;"|4%  
+
| style="background-color:#B5FFBB;"|7%  
−
| style="background-color:#B5FFBB;"|0.5mg
+
| style="background-color:#B5FFBB;"|0.8mg
 
| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste]
 
| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste]
 
|}
 
|}
Line 145: Line 145:
 
*75g raspberries
 
*75g raspberries
 
*75g strawberries
 
*75g strawberries
−
*90g orange juice
+
*1/3 cup orange juice
 +
*1 tbsp flax seeds
 
*1/2 cup water
 
*1/2 cup water
  
 
Instructions:
 
Instructions:
  
−
*Break the banana in half (for easiness of space), and put it in the blender with the berries, orange juice, and water.  Blend until smooth.
+
*Break the banana in half (for easiness of space), and put it in the blender with the rest of the ingredients.  Blend until smooth.
  
 
Serving:
 
Serving:
  
 
Pour your smoothie in a glass.  For added freshness, top with fresh fruits.
 
Pour your smoothie in a glass.  For added freshness, top with fresh fruits.

Latest revision as of 18:40, 22 July 2021

Xberry smoothie.jpeg

Difficulty: 0/5

Preparation and cooking time: 5 minutes

Servings: 2

Cost per serving: (total cost: )

Cost per 2000 kcal:

Nutrition facts per serving
CALORIES PER SERVING (kcal): 177         (calories in whole recipe: 354)
Proteins 6% 3.4g Protein: lysine 4% 0.1g
Protein: methionine 3% 0.0g
Protein: isoleucine 4% 0.1g
Carbohydrates 30% 39.4g Fibers 23% 8.7g
Net carbs n/a 30.7g
Sugars n/a 23.2g
Fats 4% 2.5g Omega-3 60% 1.0g
Omega-6 3% 0.5g
Saturated fats n/a 0.2g
Vitamin B1 16% 0.2mg Vitamin B2 9% 0.1mg
Vitamin B3 10% 1.6mg Vitamin B5 14% 0.7mg
Vitamin B6 26% 0.3mg Folate 17% 67.9μg
Vitamin A 2% 16.0μg Vitamin C 99% 89.5mg
Vitamin E 9% 1.3mg Vitamin K 16% 18.9μg
Vitamin B12 / / Vitamin D / /
Calcium 5% 49.4mg Copper 29% 0.3mg
Iron 16% 1.3mg Magnesium 15% 61.5mg
Manganese 44% 1.0mg Phosphorus 12% 82.0mg
Potassium 13% 607.0mg Selenium 4% 2.0μg
Zinc 7% 0.8mg Sodium to taste

Ingredients:

  • 1 peeled banana
  • 75g blackberries
  • 75g blueberries
  • 75g raspberries
  • 75g strawberries
  • 1/3 cup orange juice
  • 1 tbsp flax seeds
  • 1/2 cup water

Instructions:

  • Break the banana in half (for easiness of space), and put it in the blender with the rest of the ingredients. Blend until smooth.

Serving:

Pour your smoothie in a glass. For added freshness, top with fresh fruits.

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