1/2 a lemon
1T. flaxseed oil
5 Cups loosely packed spinach
1 cup Kale
1 Navel Orange
1 medium banana
1 Cup frozen blueberries
1 Cup fresh strawberries
So some people are wondering what the nutrition content of this smoothie is. I posted the nutrition facts below (Calculated using http://recipes.sparkpeople.com/recipe-calculator.asp)
I want to point out that you get a whopping 22 grams of fiber! That's more than most people eat in two days and more research suggests we should be eating between 25-40 grams every single day. All you have to do is add 1 cup of black beans and 1 cups of wild rice and you have upped your fiber to 40 grams. You also get 11.2 grams of protein in just the smoothie. With the previous mentioned beans and rice you've eaten 33 grams of protein. Who says vegetarian meals don't have protein? I personally could not handle being completely vegetarian, but seriously, most days of the week I don't touch meat and you can see that with just two meals (that you might add even more to, such as yogurt and nuts on the side of your smoothie) you've gotten almost all that you need for the day (and research is showing that you don't need as much protein as people say).
I also want to point out another high protein plant-based food. Quinoa. If you haven't tried it, you should. It's really yummy. Half a cup (measured dry and then cooked) has 12 grams of protein and 40% of your daily value for iron. Power to whole foods! :D
Nutrition Facts for 1 Green Smoothie Recipe:
Nutrition Facts
User Entered Recipe
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| 1 Serving |
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Amount Per Serving
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| Calories | 499.9 | |
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| Total Fat | 17.1 g | |
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| Saturated Fat | 1.9 g | |
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| Polyunsaturated Fat | 10.4 g | |
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| Monounsaturated Fat | 3.2 g | |
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| Cholesterol | 0.0 mg | |
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| Sodium | 154.6 mg | |
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| Potassium | 2,261.6 mg | |
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| Total Carbohydrate | 90.8 g | |
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| Dietary Fiber | 22.6 g | |
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| Sugars | 38.2 g | |
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| Protein | 11.2 g | |
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| Vitamin A | 642.9 % |
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| Vitamin B-12 | 0.0 % |
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| Vitamin B-6 | 70.2 % |
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| Vitamin C | 526.3 % |
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| Vitamin D | 0.0 % |
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| Vitamin E | 30.1 % |
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| Calcium | 37.3 % |
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| Copper | 39.6 % |
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| Folate | 102.2 % |
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| Iron | 38.2 % |
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| Magnesium | 51.7 % |
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| Manganese | 136.7 % |
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| Niacin | 18.3 % |
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| Pantothenic Acid | 13.2 % |
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| Phosphorus | 18.8 % |
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| Riboflavin | 39.9 % |
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| Selenium | 7.4 % |
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| Thiamin | 23.2 % |
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| Zinc | 11.2 % |
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*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
So, my question is, what is your serving size? The whole smoothie or a reasonable 8oz portion?
ReplyDeleteThat is a LOT of carbohydrates...
Dietetic-ally speaking, you really should not consume more than 60g of carbohydrate per meal and 15 per snack.
That being said, you should also only consume 3 meals a day and 3 snacks.
Breakfast, mid-morning snack, Lunch, mid-afternoon snack, Dinner, Bedtime snack.
Total carbohydrate intake for the day should not be above 225g total.
So the smoothie recipe accounts for 40.35% of what your daily intake should be.
The smoothie is usually split into two or three servings, but you drink the whole thing in a day, and you should eat it with protein like nuts and seeds. I've heard of some people who drink it all in one go, but usually I just sip at it for a few hours. I like my carbs so I'm not really worried about this. Split into two servings that's around 42 carbs, although like I said, I'm really not worried about the carbs. I don't really snack 3 times per day. I can't possibly eat that much food after the smoothie! I usually have 3 meals and 1 snack. So I might have some smoothie and plain yogurt with nuts for breakfast, and then lunchtime might be rice and beans and a big salad, and then a snack might be more smoothie, then dinner could be Quinoa and some chicken (or some other vegetarian option). If I'm really hungry I might have some popcorn, an egg or cottage cheese or something like that.
ReplyDeleteI'm not trying to be a dietician here. I don't really care about it that much. I just thought the nutrient content of the smoothie was very interesting. The government pyramid is just a bunch of lies in my opinion. I'm also not super extreme about this. There might be a day when I don't even make a smoothie or when we go out to eat and I order whatever I want. Heck, yesterday I had a street vender burrito and only half of a smoothie.
By the way I did calculate a days worth of what I usually eat and the total carbs were WELL under the 225 g. total.
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