Photo: Element5 Digital
Estimated Nutrition (whole recipe, rough)
737
Calories
37g
Protein
13g
Fat
128g
Carbs
Counts 9 of 10 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Oat | 1/2 cup dry (40g) | 154 |
| Milk | 1 cup (244ml) whole | 149 |
| Banana | 1 medium (118g) | 105 |
| Yogurt | 170g plain Greek | 100 |
| Blueberry | 1 cup (148g) | 84 |
| Peach | 1 medium (150g) | 59 |
| Strawberry | 1 cup (152g) | 49 |
| Plum | 1 medium (66g) | 30 |
| Spinach | 1 cup raw (30g) | 7 |
| Fruit | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 500 mL (2 cups) loosely packed spinach or any other leafy green
- 1 ripe banana
- 500 mL (2 cups) fresh or frozen fruits (blueberries, strawberries, peaches, plums, mangoes or a combination thereof)
- 375 mL (1 ½ cups) skim milk or unsweetened fortified plant-based beverage
- 250 mL (1 cup) 0% plain Greek yogurt
- 20 mL (1 ½ tbsp) rolled oats or oat bran
Directions
1
In a blender, place all ingredients and blend until smooth.
2
Pour into a glass and serve cold!
By Health Canada ·
Recipe sourced from
food_guide_canada