If you are looking for ways to add more greens into your child's diet, try this smoothie! It is a little sweeter than some of my other green smoothie recipes due to the sweet fruits; the acids from the citrus fruits also hide the bitter flavors in the greens, making it suitable for children who may be unaccustomed to the strong bitter flavors in dark leafy greens. Serve this smoothie as an afternoon snack or pack a small jar in your child's lunchbox. If you are following a low-oxalate diet, then use lacinato kale, which can also be called dino or black kale. This variety of kale is lower in oxalates!
Ingredients
2½ cups
frozen mango
1 large
ripe
bananas
(fresh or frozen)
1 large
oranges
peeled
1 large
lemons
juiced
½ bunches
kale
rinsed
1 handfuls
parsley
(optional)
2 cups
water
Nutrition Facts
Per serving Recipe serves 3
- Protein 10%
- Net carbs 82%
- Fat 8%
Full nutrition facts
Macros
Energy & Macronutrients
- Calories
- 173kcal
- Protein
- 4.1g
- Total Carbohydrates
- 42.1g
- Dietary Fiber
- 7.7g
- Net Carbs
- 34.4g
- Total Sugars
- 29.7g
- Sucrose
- 1.2g
- Glucose
- 2.4g
- Fructose
- 2.4g
- Total Fat
- 1.5g
- Saturated Fat
- 0.28g
- Monounsaturated Fat
- 0.31g
- Polyunsaturated Fat
- 0.44g
- Sodium
- 38.2mg
Vitamins
Water-Soluble Vitamins
- Vitamin C
- 160mg
- Thiamin (B1)
- 0.17mg
- Riboflavin (B2)
- 0.26mg
- Niacin (B3)
- 2.1mg
- Pantothenic Acid (B5)
- 0.58mg
- Vitamin B6
- 0.45mg
- Folate (B9)
- 138µg
- Choline
- 23.4mg
Fat-Soluble Vitamins
- Vitamin E (Alpha-Tocopherol)
- 1.7mg
- Vitamin K1 (Phylloquinone)
- 480µg
Minerals
Minerals
- Calcium
- 181mg
- Iron
- 2.4mg
- Magnesium
- 58.9mg
- Phosphorus
- 73.2mg
- Potassium
- 767mg
- Zinc
- 0.6mg
- Copper
- 0.28mg
- Manganese
- 0.52mg
- Selenium
- 2µg
- Fluoride
- 1µg
Amino Acids
Essential Amino Acids
- Histidine
- 0.12g
- Isoleucine
- 0.12g
- Leucine
- 0.16g
- Lysine
- 0.15g
- Methionine
- 0.04g
- Phenylalanine
- 0.13g
- Threonine
- 0.1g
- Tryptophan
- 0.03g
- Valine
- 0.14g
Non-Essential Amino Acids
- Alanine
- 0.14g
- Arginine
- 0.15g
- Aspartic Acid
- 0.28g
- Cystine
- 0.03g
- Glutamic Acid
- 0.3g
- Glycine
- 0.16g
- Proline
- 0.15g
- Serine
- 0.11g
- Tyrosine
- 0.07g
Fatty Acids
Monounsaturated Fatty Acids
- Oleic Acid (18:1 cis)
- 0.22g
Omega-3 Fatty Acids
- ALA (18:3 n-3)
- 0.23g
Omega-6 Fatty Acids
- Linoleic Acid (LA)
- 0.21g
Other
Carotenoids
- Alpha-Carotene
- 29.6µg
- Beta-Carotene
- 2943µg
- Beta-Cryptoxanthin
- 99.9µg
- Lutein + Zeaxanthin
- 3581µg
- Lycopene
- 3.8µg
Plant Sterols (Phytosterols)
- Phytosterols
- 8.3mg
Other Compounds
- Betaine
- 0.16mg