Smoothies

Ingredients
Appliances on hand
Nutrition

Find your smoothie

All recipes

6 recipes · 4 servings each · US cooking measures

Each recipe starts on a new page. Safe doneness and appliance capacity take priority over the time estimate.

Avocado-lime smoothie

Keto · 4 servings · US measures · 5 min active per base batch per four-serving batch

Total time: 5 min

A creamy avocado-lime smoothie with plain Greek yogurt and no added sugar.

Blend until smooth; serve chilled.

Blend two servings at a time in a 1.5 L blender. Keep the jar below its marked fill limit.

Allow about 5 minutes for four servings in two batches.

These recipes include household adaptations and recipes adapted from the linked publishers. The adaptations have not been kitchen-tested. Nutrition provenance and source limitations are listed with each recipe; missing nutrition stays unreported.

Preparation flow

Read left to right. Each merged cell acts on the ingredient rows feeding into it. Parallel branches stay separate until plating.

Prepare fruit and vegetables as listed; use chilled ingredients.
Blend two servings at a time in a 1.5 L blender.
Blend in batches of up to two servings for 30–60 sec per batch, until smooth. Then: Divide among serving glasses and serve chilled.
Learn more about Tabular Recipe Notation

Ingredients

  • 400g Plain lowfat Greek yogurtplain, unsweetened, 2% fat
  • 240g Avocado fleshpeeled, pitted
  • 200g Cucumbertrimmed, chopped
  • 20g Lime juice
  • 28g Ground flaxseed
  • 14 oz Cold water

Before you start

  • Blender with at least 1.5 L capacity; blend two servings per batch

Wash fresh produce and use a clean blender. Keep yogurt and finished smoothies chilled.

Cook

  1. Prepare

    Peel avocado or banana, trim cucumber, and hull strawberries as applicable. Weigh the edible ingredients.

  2. Blend

    Blend in batches of up to two servings, adding water first, for 30–60 seconds per batch until smooth.

  3. Serve

    Divide among serving glasses and serve chilled.

Where your attention goes

  • Prepare · 3 min

    Weigh and prepare ingredients.

  • Blend · 2 min

    Blend in two batches.

Stages can overlap. Do not add every row as separate elapsed time. Safe endpoints and actual appliance behavior override the estimate.

Why this works

Greek yogurt gives the smoothie body and a tangy finish.

  • Pour water in first for easier blending.
  • Use chilled or frozen fruit for a cold smoothie.

Nutrition per 8 oz glass

Calories: 158 kcal; protein: 9.4 g; total carbs: 9.8 g; fiber: 4.6 g; net carbs: 5.2 g

This batch makes about 5.4 eight-fluid-ounce glasses. Yield is estimated; added liquid and blending affect actual volume. Estimated from ingredient mass using approximately 1 g/ml for the blended mixture. Finished volume has not been measured; aeration, blender retention and extra liquid affect yield. Per estimated glass: base includes measured sauces, seeds and sides. Family nutrition adds one selected starch portion. US net carbs = total carbohydrate − fiber. Labels and food variation matter; no guarantee of ketosis.

Pantothenic acid (B5)
1.1 mg · 22% DV
Copper
0.2 mg · 20% DV
Riboflavin (B2)
0.2 mg · 19% DV
Selenium
11 mcg · 19% DV
Vitamin B12
0.4 mcg · 16% DV
Total fat
10 g · 13% DV
Vitamin K
16 mcg · 13% DV
Thiamin (B1)
0.2 mg · 13% DV
Folate
52 mcg DFE · 13% DV
Phosphorus
166 mg · 13% DV
Vitamin B6
0.2 mg · 11% DV
Magnesium
46 mg · 11% DV
Saturated fat
2 g · 10% DV
Manganese
0.2 mg · 10% DV
Potassium
418 mg · 9% DV
Zinc
1 mg · 9% DV
Vitamin A
71 mcg RAE · 8% DV
Vitamin C
7.2 mg · 8% DV
Calcium
109 mg · 8% DV
Vitamin E
1 mg · 7% DV
Niacin (B3)
1.1 mg · 7% DV
Choline
24 mg · 4% DV
Iron
0.7 mg · 4% DV
Cholesterol
7.3 mg · 2% DV
Sodium
30 mg · 1% DV

Listed allergens: milk. Check purchased labels and cross-contact.

First-cook checks

  • Larger servings need additional blender batches.

Leftovers

Serve chilled immediately for best texture; refrigerate any remainder promptly.

Sources

These recipes include household adaptations and recipes adapted from the linked publishers. The adaptations have not been kitchen-tested. Nutrition provenance and source limitations are listed with each recipe; missing nutrition stays unreported.

Strawberry-avocado smoothie

Keto · 4 servings · US measures · 5 min active per base batch per four-serving batch

Total time: 5 min

A creamy strawberry-avocado smoothie with plain Greek yogurt and no added sugar.

Blend until smooth; serve chilled.

Blend two servings at a time in a 1.5 L blender. Keep the jar below its marked fill limit.

Allow about 5 minutes for four servings in two batches.

These recipes include household adaptations and recipes adapted from the linked publishers. The adaptations have not been kitchen-tested. Nutrition provenance and source limitations are listed with each recipe; missing nutrition stays unreported.

Preparation flow

Read left to right. Each merged cell acts on the ingredient rows feeding into it. Parallel branches stay separate until plating.

Prepare fruit and vegetables as listed; use chilled ingredients.
Blend two servings at a time in a 1.5 L blender.
Blend in batches of up to two servings for 30–60 sec per batch, until smooth. Then: Divide among serving glasses and serve chilled.
Learn more about Tabular Recipe Notation

Ingredients

  • 400g Plain lowfat Greek yogurtplain, unsweetened, 2% fat
  • 200g Avocado fleshpeeled, pitted
  • 200g Strawberrieshulled
  • 28g Ground flaxseed
  • 14 oz Cold water

Before you start

  • Blender with at least 1.5 L capacity; blend two servings per batch

Wash fresh produce and use a clean blender. Keep yogurt and finished smoothies chilled.

Cook

  1. Prepare

    Peel avocado or banana, trim cucumber, and hull strawberries as applicable. Weigh the edible ingredients.

  2. Blend

    Blend in batches of up to two servings, adding water first, for 30–60 seconds per batch until smooth.

  3. Serve

    Divide among serving glasses and serve chilled.

Where your attention goes

  • Prepare · 3 min

    Weigh and prepare ingredients.

  • Blend · 2 min

    Blend in two batches.

Stages can overlap. Do not add every row as separate elapsed time. Safe endpoints and actual appliance behavior override the estimate.

Why this works

Greek yogurt gives the smoothie body and a tangy finish.

  • Pour water in first for easier blending.
  • Use chilled or frozen fruit for a cold smoothie.

Nutrition per 8 oz glass

Calories: 159 kcal; protein: 9.7 g; total carbs: 10.8 g; fiber: 4.8 g; net carbs: 6.0 g

This batch makes about 5.2 eight-fluid-ounce glasses. Yield is estimated; added liquid and blending affect actual volume. Estimated from ingredient mass using approximately 1 g/ml for the blended mixture. Finished volume has not been measured; aeration, blender retention and extra liquid affect yield. Per estimated glass: base includes measured sauces, seeds and sides. Family nutrition adds one selected starch portion. US net carbs = total carbohydrate − fiber. Labels and food variation matter; no guarantee of ketosis.

Vitamin C
27 mg · 30% DV
Pantothenic acid (B5)
1 mg · 20% DV
Selenium
11 mcg · 20% DV
Riboflavin (B2)
0.2 mg · 19% DV
Copper
0.2 mg · 19% DV
Vitamin B12
0.4 mcg · 17% DV
Manganese
0.3 mg · 15% DV
Folate
54 mcg DFE · 14% DV
Phosphorus
169 mg · 14% DV
Thiamin (B1)
0.2 mg · 13% DV
Total fat
9.5 g · 12% DV
Vitamin B6
0.2 mg · 11% DV
Magnesium
46 mg · 11% DV
Saturated fat
2 g · 10% DV
Calcium
113 mg · 9% DV
Zinc
1 mg · 9% DV
Vitamin A
72 mcg RAE · 8% DV
Vitamin K
9.3 mcg · 8% DV
Potassium
398 mg · 8% DV
Niacin (B3)
1.1 mg · 7% DV
Vitamin E
1 mg · 6% DV
Choline
24 mg · 4% DV
Iron
0.7 mg · 4% DV
Cholesterol
7.7 mg · 3% DV
Sodium
31 mg · 1% DV

Listed allergens: milk. Check purchased labels and cross-contact.

First-cook checks

  • Larger servings need additional blender batches.

Leftovers

Serve chilled immediately for best texture; refrigerate any remainder promptly.

Sources

These recipes include household adaptations and recipes adapted from the linked publishers. The adaptations have not been kitchen-tested. Nutrition provenance and source limitations are listed with each recipe; missing nutrition stays unreported.

Strawberry-banana smoothie

Not Keto · 4 servings · US measures · 5 min active per base batch per four-serving batch

Total time: 5 min

A creamy strawberry-banana smoothie with plain Greek yogurt and no added sugar.

Blend until smooth; serve chilled.

Blend two servings at a time in a 1.5 L blender. Keep the jar below its marked fill limit.

Allow about 5 minutes for four servings in two batches.

These recipes include household adaptations and recipes adapted from the linked publishers. The adaptations have not been kitchen-tested. Nutrition provenance and source limitations are listed with each recipe; missing nutrition stays unreported.

Preparation flow

Read left to right. Each merged cell acts on the ingredient rows feeding into it. Parallel branches stay separate until plating.

Prepare fruit and vegetables as listed; use chilled ingredients.
Blend two servings at a time in a 1.5 L blender.
Blend in batches of up to two servings for 30–60 sec per batch, until smooth. Then: Divide among serving glasses and serve chilled.
Learn more about Tabular Recipe Notation

Ingredients

  • 600g Plain lowfat Greek yogurtplain, unsweetened, 2% fat
  • 600g Strawberrieshulled
  • 400g Bananapeeled, sliced
  • 14 oz Cold water

Before you start

  • Blender with at least 1.5 L capacity; blend two servings per batch

Wash fresh produce and use a clean blender. Keep yogurt and finished smoothies chilled.

Cook

  1. Prepare

    Peel avocado or banana, trim cucumber, and hull strawberries as applicable. Weigh the edible ingredients.

  2. Blend

    Blend in batches of up to two servings, adding water first, for 30–60 seconds per batch until smooth.

  3. Serve

    Divide among serving glasses and serve chilled.

Where your attention goes

  • Prepare · 3 min

    Weigh and prepare ingredients.

  • Blend · 2 min

    Blend in two batches.

Stages can overlap. Do not add every row as separate elapsed time. Safe endpoints and actual appliance behavior override the estimate.

Why this works

Greek yogurt gives the smoothie body and a tangy finish.

  • Pour water in first for easier blending.
  • Use chilled or frozen fruit for a cold smoothie.

Nutrition per 8 oz glass

Calories: 117 kcal; protein: 8.1 g; total carbs: 19.1 g; fiber: 2.6 g; net carbs: 16.4 g

This batch makes about 8.5 eight-fluid-ounce glasses. Yield is estimated; added liquid and blending affect actual volume. Estimated from ingredient mass using approximately 1 g/ml for the blended mixture. Finished volume has not been measured; aeration, blender retention and extra liquid affect yield. Per estimated glass: base includes measured sauces, seeds and sides. Family nutrition adds one selected starch portion. US net carbs = total carbohydrate − fiber. Labels and food variation matter; no guarantee of ketosis.

Vitamin C
46 mg · 52% DV
Manganese
0.4 mg · 18% DV
Riboflavin (B2)
0.2 mg · 17% DV
Selenium
9.6 mcg · 17% DV
Vitamin B12
0.4 mcg · 15% DV
Vitamin B6
0.2 mg · 14% DV
Pantothenic acid (B5)
0.6 mg · 12% DV
Phosphorus
125 mg · 10% DV
Copper
<0.1 mg · 10% DV
Folate
35 mcg DFE · 9% DV
Potassium
378 mg · 8% DV
Vitamin A
66 mcg RAE · 7% DV
Calcium
95 mg · 7% DV
Magnesium
30 mg · 7% DV
Saturated fat
0.9 g · 5% DV
Thiamin (B1)
<0.1 mg · 5% DV
Niacin (B3)
0.7 mg · 5% DV
Zinc
0.6 mg · 5% DV
Choline
19 mg · 4% DV
Total fat
1.7 g · 2% DV
Cholesterol
7.1 mg · 2% DV
Vitamin E
0.3 mg · 2% DV
Vitamin K
1.9 mcg · 2% DV
Iron
0.4 mg · 2% DV
Sodium
25 mg · 1% DV

Listed allergens: milk. Check purchased labels and cross-contact.

First-cook checks

  • Larger servings need additional blender batches.

Leftovers

Serve chilled immediately for best texture; refrigerate any remainder promptly.

Sources

These recipes include household adaptations and recipes adapted from the linked publishers. The adaptations have not been kitchen-tested. Nutrition provenance and source limitations are listed with each recipe; missing nutrition stays unreported.

Banana-flax smoothie

Not Keto · 4 servings · US measures · 5 min active per base batch per four-serving batch

Total time: 5 min

A creamy banana-flax smoothie with plain Greek yogurt and no added sugar.

Blend until smooth; serve chilled.

Blend two servings at a time in a 1.5 L blender. Keep the jar below its marked fill limit.

Allow about 5 minutes for four servings in two batches.

These recipes include household adaptations and recipes adapted from the linked publishers. The adaptations have not been kitchen-tested. Nutrition provenance and source limitations are listed with each recipe; missing nutrition stays unreported.

Preparation flow

Read left to right. Each merged cell acts on the ingredient rows feeding into it. Parallel branches stay separate until plating.

Prepare fruit and vegetables as listed; use chilled ingredients.
Blend two servings at a time in a 1.5 L blender.
Blend in batches of up to two servings for 30–60 sec per batch, until smooth. Then: Divide among serving glasses and serve chilled.
Learn more about Tabular Recipe Notation

Ingredients

  • 600g Plain lowfat Greek yogurtplain, unsweetened, 2% fat
  • 480g Bananapeeled, sliced
  • 40g Ground flaxseed
  • 14 oz Cold water

Before you start

  • Blender with at least 1.5 L capacity; blend two servings per batch

Wash fresh produce and use a clean blender. Keep yogurt and finished smoothies chilled.

Cook

  1. Prepare

    Peel avocado or banana, trim cucumber, and hull strawberries as applicable. Weigh the edible ingredients.

  2. Blend

    Blend in batches of up to two servings, adding water first, for 30–60 seconds per batch until smooth.

  3. Serve

    Divide among serving glasses and serve chilled.

Where your attention goes

  • Prepare · 3 min

    Weigh and prepare ingredients.

  • Blend · 2 min

    Blend in two batches.

Stages can overlap. Do not add every row as separate elapsed time. Safe endpoints and actual appliance behavior override the estimate.

Why this works

Greek yogurt gives the smoothie body and a tangy finish.

  • Pour water in first for easier blending.
  • Use chilled or frozen fruit for a cold smoothie.

Nutrition per 8 oz glass

Calories: 168 kcal; protein: 11.2 g; total carbs: 22.5 g; fiber: 3.6 g; net carbs: 18.9 g

This batch makes about 6.4 eight-fluid-ounce glasses. Yield is estimated; added liquid and blending affect actual volume. Estimated from ingredient mass using approximately 1 g/ml for the blended mixture. Finished volume has not been measured; aeration, blender retention and extra liquid affect yield. Per estimated glass: base includes measured sauces, seeds and sides. Family nutrition adds one selected starch portion. US net carbs = total carbohydrate − fiber. Labels and food variation matter; no guarantee of ketosis.

Selenium
14 mcg · 25% DV
Riboflavin (B2)
0.3 mg · 22% DV
Vitamin B6
0.4 mg · 21% DV
Vitamin B12
0.5 mcg · 20% DV
Copper
0.2 mg · 17% DV
Manganese
0.4 mg · 16% DV
Pantothenic acid (B5)
0.7 mg · 15% DV
Phosphorus
184 mg · 15% DV
Thiamin (B1)
0.2 mg · 14% DV
Magnesium
55 mg · 13% DV
Vitamin A
86 mcg RAE · 10% DV
Calcium
127 mg · 10% DV
Potassium
450 mg · 10% DV
Zinc
0.9 mg · 9% DV
Vitamin C
7.3 mg · 8% DV
Folate
32 mcg DFE · 8% DV
Saturated fat
1.5 g · 7% DV
Total fat
4.7 g · 6% DV
Niacin (B3)
0.9 mg · 5% DV
Choline
26 mg · 5% DV
Cholesterol
9.3 mg · 3% DV
Iron
0.6 mg · 3% DV
Sodium
34 mg · 1% DV
Vitamin E
0.1 mg · 1% DV
Vitamin K
0.8 mcg · 1% DV

Listed allergens: milk. Check purchased labels and cross-contact.

First-cook checks

  • Larger servings need additional blender batches.

Leftovers

Serve chilled immediately for best texture; refrigerate any remainder promptly.

Sources

These recipes include household adaptations and recipes adapted from the linked publishers. The adaptations have not been kitchen-tested. Nutrition provenance and source limitations are listed with each recipe; missing nutrition stays unreported.

Strawberry-hemp smoothie

Keto · 4 servings · US measures · 5 min active per base batch per four-serving batch

Total time: 5 min

A tangy strawberry smoothie with hulled hemp hearts for a nutty finish, without banana or added sugar.

Blend until smooth; serve chilled.

Blend two servings at a time in a 1.5 L blender. Keep the jar below its marked fill limit.

Allow about 5 minutes for four servings in two batches.

These recipes include household adaptations and recipes adapted from the linked publishers. The adaptations have not been kitchen-tested. Nutrition provenance and source limitations are listed with each recipe; missing nutrition stays unreported.

Preparation flow

Read left to right. Each merged cell acts on the ingredient rows feeding into it. Parallel branches stay separate until plating.

Hull and quarter the strawberries. Weigh the yogurt and hulled hemp hearts.
Use chilled ingredients; blend at most two servings per batch in a 1.5 L blender.
Blend in batches of up to two servings for 30–60 sec per batch, until smooth. Then: Divide among serving glasses and serve chilled.
Learn more about Tabular Recipe Notation

Ingredients

  • 400g Plain lowfat Greek yogurtplain, unsweetened, 2% fat
  • 240g Strawberrieshulled
  • 80g Hulled hemp heartshulled, unsalted
  • 20 oz Cold water

Before you start

  • Blender with at least 1.5 L capacity; blend two servings per batch

Wash fresh produce and use a clean blender. Keep yogurt and finished smoothies chilled.

Cook

  1. Prepare

    Hull and quarter the strawberries. Weigh the yogurt and hulled hemp hearts.

  2. Blend

    Blend in batches of up to two servings, adding water first, for 30–60 seconds per batch until smooth.

  3. Serve

    Divide among serving glasses and serve chilled.

Where your attention goes

  • Prepare · 3 min

    Weigh and prepare ingredients.

  • Blend · 2 min

    Blend in two batches.

Stages can overlap. Do not add every row as separate elapsed time. Safe endpoints and actual appliance behavior override the estimate.

Why this works

Greek yogurt supplies a creamy, tangy base; strawberries add fruit flavor and hemp hearts give body without avocado.

  • Pour cold water in first, then add the other ingredients.
  • Use chilled ingredients; blend thoroughly so the hemp hearts are smooth.
  • Serve promptly. Ground seeds thicken on standing; blend again with a little extra water if needed.

Nutrition per 8 oz glass

Calories: 145 kcal; protein: 11.9 g; total carbs: 7.4 g; fiber: 1.4 g; net carbs: 5.9 g

This batch makes about 5.6 eight-fluid-ounce glasses. Yield is estimated; added liquid and blending affect actual volume. Estimated from ingredient mass using approximately 1 g/ml for the blended mixture. Finished volume has not been measured; aeration, blender retention and extra liquid affect yield. Per estimated glass: base includes measured sauces, seeds and sides. Family nutrition adds one selected starch portion. US net carbs = total carbohydrate − fiber. Labels and food variation matter; no guarantee of ketosis.

Manganese
1.3 mg · 55% DV
Vitamin C
26 mg · 29% DV
Copper
0.3 mg · 29% DV
Phosphorus
345 mg · 28% DV
Magnesium
114 mg · 27% DV
Thiamin (B1)
0.2 mg · 19% DV
Riboflavin (B2)
0.2 mg · 17% DV
Zinc
1.9 mg · 17% DV
Total fat
8.5 g · 11% DV
Niacin (B3)
1.6 mg · 10% DV
Vitamin B6
0.1 mg · 9% DV
Folate
35 mcg DFE · 9% DV
Saturated fat
1.5 g · 8% DV
Calcium
99 mg · 8% DV
Vitamin A
65 mcg RAE · 7% DV
Iron
1.3 mg · 7% DV
Potassium
339 mg · 7% DV
Cholesterol
7.2 mg · 2% DV
Vitamin E
0.3 mg · 2% DV
Sodium
26 mg · 1% DV

Listed allergens: milk. Check purchased labels and cross-contact.

First-cook checks

  • Designed recipe, not kitchen-tested. Check tartness, seed texture and thickness on the first blend.
  • Use plain unsweetened yogurt and unsweetened fruit. Brand labels can change the carbohydrate estimate.
  • Larger serving selections require additional blender batches; keep below the marked fill limit.

Leftovers

Serve chilled immediately for best texture; refrigerate any remainder promptly.

Sources

These recipes include household adaptations and recipes adapted from the linked publishers. The adaptations have not been kitchen-tested. Nutrition provenance and source limitations are listed with each recipe; missing nutrition stays unreported.

Cucumber-spinach-lime smoothie

Keto · 4 servings · US measures · 5 min active per base batch per four-serving batch

Total time: 5 min

A fresh, savory green smoothie with cucumber, raw spinach, lime and ground flaxseed, without added sugar.

Blend until smooth; serve chilled.

Blend two servings at a time in a 1.5 L blender. Keep the jar below its marked fill limit.

Allow about 5 minutes for four servings in two batches.

These recipes include household adaptations and recipes adapted from the linked publishers. The adaptations have not been kitchen-tested. Nutrition provenance and source limitations are listed with each recipe; missing nutrition stays unreported.

Preparation flow

Read left to right. Each merged cell acts on the ingredient rows feeding into it. Parallel branches stay separate until plating.

Rinse cucumber and spinach under running water. Trim and chop cucumber; juice the lime and weigh the juice.
Use chilled ingredients; blend at most two servings per batch in a 1.5 L blender.
Blend in batches of up to two servings for 30–60 sec per batch, until smooth. Then: Divide among serving glasses and serve chilled.
Learn more about Tabular Recipe Notation

Ingredients

  • 400g Plain lowfat Greek yogurtplain, unsweetened, 2% fat
  • 240g Cucumbertrimmed, chopped
  • 120g Raw spinachfresh, washed
  • 24g Lime juice
  • 32g Ground flaxseed
  • 20 oz Cold water

Before you start

  • Blender with at least 1.5 L capacity; blend two servings per batch

Wash fresh produce and use a clean blender. Keep yogurt and finished smoothies chilled.

Cook

  1. Prepare

    Rinse cucumber and spinach under running water. Trim and chop cucumber; juice the lime and weigh the juice.

  2. Blend

    Blend in batches of up to two servings, adding water first, for 30–60 seconds per batch until smooth.

  3. Serve

    Divide among serving glasses and serve chilled.

Where your attention goes

  • Prepare · 3 min

    Weigh and prepare ingredients.

  • Blend · 2 min

    Blend in two batches.

Stages can overlap. Do not add every row as separate elapsed time. Safe endpoints and actual appliance behavior override the estimate.

Why this works

Cucumber and lime keep this savory smoothie fresh; yogurt gives body and ground flaxseed thickens it.

  • Pour cold water in first, then add the other ingredients.
  • Use chilled ingredients; blend thoroughly so the seeds and greens are smooth.
  • Serve promptly. Ground seeds thicken on standing; blend again with a little extra water if needed.

Nutrition per 8 oz glass

Calories: 89 kcal; protein: 8.5 g; total carbs: 6.7 g; fiber: 2.1 g; net carbs: 4.6 g

This batch makes about 6.0 eight-fluid-ounce glasses. Yield is estimated; added liquid and blending affect actual volume. Estimated from ingredient mass using approximately 1 g/ml for the blended mixture. Finished volume has not been measured; aeration, blender retention and extra liquid affect yield. Per estimated glass: base includes measured sauces, seeds and sides. Family nutrition adds one selected starch portion. US net carbs = total carbohydrate − fiber. Labels and food variation matter; no guarantee of ketosis.

Vitamin K
104 mcg · 86% DV
Selenium
10 mcg · 18% DV
Vitamin A
156 mcg RAE · 17% DV
Riboflavin (B2)
0.2 mg · 17% DV
Manganese
0.3 mg · 15% DV
Folate
55 mcg DFE · 14% DV
Vitamin B12
0.3 mcg · 14% DV
Copper
0.1 mg · 14% DV
Thiamin (B1)
0.1 mg · 12% DV
Magnesium
50 mg · 12% DV
Phosphorus
146 mg · 12% DV
Pantothenic acid (B5)
0.5 mg · 10% DV
Vitamin C
8.5 mg · 9% DV
Calcium
117 mg · 9% DV
Vitamin B6
0.1 mg · 7% DV
Potassium
313 mg · 7% DV
Zinc
0.8 mg · 7% DV
Iron
1 mg · 6% DV
Total fat
3.7 g · 5% DV
Saturated fat
1 g · 5% DV
Choline
21 mg · 4% DV
Vitamin E
0.5 mg · 3% DV
Niacin (B3)
0.5 mg · 3% DV
Cholesterol
6.7 mg · 2% DV
Sodium
41 mg · 2% DV

Listed allergens: milk. Check purchased labels and cross-contact.

First-cook checks

  • Designed recipe, not kitchen-tested. Check tartness, seed texture and thickness on the first blend.
  • Use plain unsweetened yogurt and fresh produce. Brand labels can change the carbohydrate estimate.
  • Larger serving selections require additional blender batches; keep below the marked fill limit.

Leftovers

Serve chilled immediately for best texture; refrigerate any remainder promptly.

Sources

These recipes include household adaptations and recipes adapted from the linked publishers. The adaptations have not been kitchen-tested. Nutrition provenance and source limitations are listed with each recipe; missing nutrition stays unreported.