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Super Green Smoothie

Instructions
Put seeds and powders in first, then fruit and kale. Add water until it’s about half full, then add more as needed for a smooth blending. Blend in Vita Mix (or similar quality blender), several minutes until no longer grainy, regular blender is insufficient. Add one tray of ice towards end. Store in fridge for several days. If it thickens add water and shake. Seasonal, wildcrafted greens are a good addition. Not all ingredients are from the companies listed, but purchased in bulk from places like the Vitamin Cottage and local markets. Reishi and lion’s mane powders added Vit. D not reflected in this nutrition summary. Kale, grapes and banana are standard, all other fruits and greens depend on availability. For less sugar omit berries. I provided this smoothie to a friend on chemo and it helped him drink his nutrients.

#	Ingredient	Amount	Weight per serving	Calories per serving
1	Traditional peruvian super root maca powder by EARTHTONE FOODS	2 g	0.4 g	1.3
2	Organic goldenberries by ESSENTIAL LIVING FOODS	2 g	0.4 g	1.3
3	Goji berries, dried	2 g	0.4 g	1.4
4	Seeds, flaxseed	20 g	4 g	21
5	Organic pitted halawi dates	2 g	0.4 g	1.2
6	Chia seeds	7 g	1.4 g	7
7	Cacao nib by THRIVE TRIBE	3 g	0.6 g	2.8
8	Cocotropic wild superfood elixir reishi mushroom extract powder by Wild Foods Brand LLC	4 g	0.8 g	2.3
9	lions mane mushroom	3 g	0.6 g	0
10	Matcha green tea powder by BRANDLESS	1 g	0.2 g	0
11	Brewer's Yeast	1 g	0.2 g	0.8
12	Seeds, dried, whole, sesame seeds	3 g	0.6 g	3.4
13	Spices, poppy seed	3 g	0.6 g	3.2
14	Stinging Nettles, blanched (Northern Plains Indians)	1 g	0.2 g	0.1
15	Spices, ground, turmeric	1 g	0.2 g	0.6
16	Seaweed, dried, spirulina	1 g	0.2 g	0.6
17	Sumac	1 g	0.2 g	0.6
18	Grapes, raw, red or green (European type, such as Thompson seedless)	500 g	100 g	69
19	Kale, raw	230 g	46 g	16
20	Bananas, raw	114 g	22.8 g	20
21	Raspberries, raw	46 g	9.2 g	4.8
22	Strawberries, raw	59 g	11.8 g	3.8
23	Blueberries, raw	21 g	4.2 g	2.4
24	Beverages, well, tap, water	1 liter	200 g	0
25	Seeds, hulled, hemp seed	50 g	10 g	55

Summary
Number of servings	5
Weight of ingredients	2077 g
Final weight ⓘ
Serving size	415 g

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Super Green Smoothie

Nutrition Facts

Portion Size	415 g

Amount Per Portion	220
Calories

% Daily Value *

Total Fat 9g **	12 %

Saturated Fat 1.1g **	6 %

Sodium 50mg **	2 %

Total Carbohydrate 33g **	12 %

Dietary Fiber 7.4g **	26 %

Sugar 21g **

Protein 7.7g **	15 %

Vitamin D 0mcg **	0 %

Calcium 184mg **	14 %

Iron 2.9mg **	16 %

Potassium 660mg **	14 %

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice. ** Amount is based on ingredients that specify value for this nutrient and 0 for those that don't.

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Calories by source

Fat (38.00%)

Protein (14.00%)

Carbs (48.00%)

Super Green Smoothie nutrition facts and analysis per 415 g

Vitamins
Nutrient	Amount	DV
Vitamin A, RAE	115.33 mcg	13 %
Carotene, alpha	8.4 mcg
Carotene, beta	1373.49 mcg
Cryptoxanthin, beta	12.42 mcg
Lutein + zeaxanthin	3010.42 mcg
Lycopene	0 mcg
Retinol	0 mcg
Thiamin [Vitamin B1]	0.371 mg	31 %
Riboflavin [Vitamin B2]	0.309 mg	24 %
Niacin [Vitamin B3]	2.262 mg	14 %
Pantothenic acid [Vitamin B5]	0.397 mg	8 %
Vitamin B6	0.448 mg	26 %
Vitamin B12 [Cobalamin]	0 mcg	0 %
Vitamin B12, added	0 mcg
Folate, DFE [Vitamin B9]	62.9 mcg	16 %
Folate, food	55.9 mcg
Folic acid	0 mcg
Vitamin C [Ascorbic acid]	58.2 mg	65 %
Vitamin D	0 mcg	0 %
Vitamin E (alpha-tocopherol)	0.76 mg	5 %
Vitamin E, added	0 mg
Tocopherol, alpha	0.76 mg
Tocopherol, beta	0.06 mg
Tocopherol, delta	0.11 mg
Tocopherol, gamma	1.14 mg
Tocotrienol, alpha	0.01 mg
Tocotrienol, beta	0 mg
Tocotrienol, delta	0 mg
Tocotrienol, gamma	0 mg
Vitamin K	197 mcg	164 %
Vitamin K1 [Phylloquinone]	197 mcg
Vitamin K2 [Menaquinone]	0 mcg
Dihydrophylloquinone	0 mcg
Betaine	0.4 mg
Biotin [Vitamin B7]	0.2 mcg	1 %
Choline	13.7 mg	2 %

Minerals
Nutrient	Amount	DV
Calcium	184.07 mg	14 %
Copper	0.47 mg	52 %
Fluoride	60.4 mcg
Iron	2.94 mg	16 %
Magnesium	125.36 mg	30 %
Manganese	1.638 mg	71 %
Phosphorus	259.37 mg	21 %
Potassium	660.27 mg	14 %
Selenium	2.42 mcg	4 %
Sodium	50.28 mg	2 %
Zinc	1.67 mg	15 %

Proteins and Amino acids
Protein by amino acid Alanine (4.11%) Arginine (10.32%) Aspartic acid (9.12%) Cystine (1.50%) Glutamic acid (14.93%) Glycine (4.21%) Histidine (3.21%) Isoleucine (3.71%) Leucine (5.61%) Lysine (3.91%) Methionine (1.80%) Phenylalanine (4.01%) Proline (5.11%) Serine (4.21%) Threonine (3.51%) Tryptophan (1.10%) Tyrosine (2.91%) Valine (4.61%) Unspecified (12.12%)
Nutrient	Amount	DV
Protein	7.68 g	15 %
Alanine	0.318 g
Arginine	0.793 g
Aspartic acid	0.702 g
Cystine	0.117 g
Glutamic acid	1.148 g
Glycine	0.326 g
Histidine	0.245 g	21 %
Hydroxyproline	0.007 g
Isoleucine	0.283 g	18 %
Leucine	0.433 g	13 %
Lysine	0.301 g	10 %
Methionine	0.142 g
Phenylalanine	0.304 g
Proline	0.393 g
Serine	0.323 g
Threonine	0.265 g	16 %
Tryptophan	0.084 g	21 %
Tyrosine	0.223 g
Valine	0.352 g	18 %
Phenylalanine + Tyrosine	0.527 g	20 %
Methionine + Cysteine	0.259 g	17 %

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	33.28 g	12 %
Fiber	7.36 g	26 %
Starch	1.23 g
Sugars	21.31 g
Fructose	10.18 g
Galactose	0 g
Glucose	9.16 g
Lactose	0.01 g
Maltose	0.01 g
Sucrose	1 g
Net carbs	25.92 g

Fats and Fatty Acids

Fatty acid by type

Saturated (13.86%)

Monounsaturated (13.86%)

Polyunsaturated (72.28%)

Omega-3	Omega-6	Omega-6 / Omega-3 ratio
0.87 g	2.87 g	3.30

Nutrient

Amount

11 %

5 %

Docosanoic acid

Eicosanoic acid

Heptadecanoic acid

Pentadecanoic acid

Tetracosanoic acid

Tridecanoic acid

Cis-octadecenoic acid

Heptadecenoic acid

Pentadecenoic acid

Tetracosenoic cis acid

Tetradecenoic acid

Trans-octadecenoic acid

α-linolenic acid n-3 (ALA)

γ-linolenic acid n-6 (GLA)

Cis,cis-eicosadienoic n-6 acid

Linoleic acid n-6 (LA)

Eicosadienoic acid

Octadecadienoic CLAs acid

Fatty acids, total trans-monoenoic

Sterols
Nutrient	Amount	DV
Beta-sitosterol	4.25 mg
Campesterol	1.97 mg
Cholesterol	0 mg	0 %
Phytosterols	13.35 mg
Stigmasterol	0.48 mg

Other
Nutrient	Amount	DV
Alcohol, ethyl	0 g
Ash	2.53 g
Caffeine	0 mg
Theobromine	0 mg
Water	361.91 g

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Super Green Smoothie recipe nutrition value and analysis. Daily values are based on a 2000 calorie a day diet. Recommended daily intake of essential amino acids is provided for 180 lbs person. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Please consult with your doctor before making any changes to your diet. Nutrition labels presented on this site is for illustration purposes only. Food images may show a similar or a related product and are not meant to be used for food identification. Nutritional value of a cooked product is provided for the given weight of cooked food. This page may contain affiliate links to products through which we earn commission used to support this website development and operations. Data from USDA National Nutrient Database.

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Super Green Smoothie

Super Green Smoothie

Calories by source

Super Green Smoothie nutrition facts and analysis per 415 g

Protein by amino acid

Fatty acid by type