Of which 19.7 g sugars and 0.6 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Vitamin K (kale) · Vitamin C (kale) · Potassium (banana)
Allergens sesame
Green smoothie with Portuguese kale, orange and sesame
Green, just sweet enough, with sesame for body.
Ingredients
- 2 cups chopped Portuguese kale (couve galega) or collard greens (130 g / 4½ oz) — thick stems removed
- 2 tbsp sesame seeds (18 g / ¾ oz)
- 1 orange (130 g / 4½ oz) — peeled
- 1 banana (118 g / 4 oz) — peeled
- 1 pitted date (8 g)
- 200 ml (¾ cup) water
Method
- Wash the Portuguese kale leaves well and remove the thickest stems.
- Put the kale, water and sesame seeds in the blender and blend for 30 seconds.
The full method (5 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Vegan”. The English edition is coming soon.
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