I survived the whole January 2020 without bubble tea. Instead I indulged in nutritious green smoothie made of kiwi, banana and baby spinach then topped with pomegranate which is packed with Vitamin C. I usually freeze the fruits the night before and blend it in the morning for breakfast.
This smoothies in around 300 kcal and it is perfect for a quick breakfast or dinner. Pomegranate would be a healthier swap for tapioca pearl which normally consumed together with bubble tea. A 1g of tapioca pearl has around 3kcal with no additional nutrients while pomegranate has lower calories. 1g of pomegranate contains 1 kcal loaded with Vitamin C, Fiber and Pottasium.
This recipe would cost around RM 10 if you buy the ingredients from supermarket. The following is the average price at the grocery:
- Green Kiwi: RM 9/box of 4 pieces
- Banana (Cavendish) : RM 6.00/kg
- Baby Spinach: RM 6.90/100g
- Pomegranate: RM 4/pc
- Fresh Milk: RM7/litre
However, I opt for a more pocket friendly way. I bought Kiwi, Banana & Pomegranate at the night market. The fruits are usually sold at lower price and larger quantity. Pomegranate is is sold at RM10/3 pieces, so select the big one and keep in refrigerator up to 2-4 weeks. The green kiwis are sold at RM5/8 pieces but it is quite overripe. Yesterday, I stumbled upon Red Kiwi which is sold at RM5 for 4 boxes of Red Kiwi (4 pieces/box). That’s around 85 cents/kiwi. What a bargain! Similarly for banana, either buy a plate which costs RM5 or mix and match 3 plates of fruits at RM10. Personally, I don’t mind buying ripe kiwi & banana for smoothie, since I will be freezing it anyway. For milk, you may opt for UHT which cost slightly lesser. So for fruits sourced at the night market, a glass of this smoothie would costs around RM5.
Green Smoothie with Pomegranate
- 2 green kiwi sliced & frozen
- 1 banana sliced & frozen
- 0.5 cup baby spinach
- 2 tbsp pomegranate berries
- 0.5 cup fresh milk
- Peel of the skin of kiwi and banana. Slice and freeze overnight.
- Add the frozen kiwi, banana, baby spinach and milk into a blender/food processor then blend.
- Pour the smoothie into a glass and topped with pomegranate berries
|Amount Per Serving|
|% Daily Value *|
|Total Fat 4 g||6 %|
|Saturated Fat 2 g||10 %|
|Monounsaturated Fat 0 g|
|Polyunsaturated Fat 1 g|
|Trans Fat 0 g|
|Cholesterol 0 mg||0 %|
|Sodium 26 mg||1 %|
|Potassium 896 mg||26 %|
|Total Carbohydrate 61 g||20 %|
|Dietary Fiber 9 g||36 %|
|Sugars 38 g|
|Protein 9 g||19 %|
|Vitamin A||6 %|
|Vitamin C||248 %|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|