South African Smoothie

1. Blend all ingredients in a blender on high power until smooth.

2. Pour into a collins glass, garnish with chocolate shavings and a cherry, and serve.

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Nutrient	Quantity
Total fats	0.5458 g
Protein	9.5159 g
Carbohydrates	23.0684 g
Energy	127.715 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0345 g
Water	109.0216 g
Aspartic acid	0.1252 g
Calcium, Ca	55.2 mg
Lutein + zeaxanthin	22.22 g
Fiber, total dietary	2.626 g
Carotene, beta	26.26 g
Niacin	1.1392 mg
Vitamin A, RAE	15.78 g
Arginine	0.0495 g
Riboflavin	0.1375 mg
Glutamic acid	0.1535 g
Sodium, Na	29.91 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0165 g
Total lipid (fat)	0.5458 g
Manganese, Mn	0.2727 mg
Fructose	4.8985 g
Proline	0.0283 g
Fatty acids, total saturated 16:0	0.1412 g
Sucrose	2.4139 g
Choline, total	37.523 mg
Sugars, total	12.3523 g
Serine	0.0404 g
Fatty acids, total saturated 10:0	0.001 g
Fatty acids, total saturated 18:0	0.0199 g
Fatty acids, total saturated 20:4 undifferentiated	0.0221 g
Vitamin B-6	0.4217 mg
Selenium, Se	8.15 g
Ash	1.3382 g
Fatty acids, total saturated 18:1 undifferentiated	0.0532 g
Pantothenic acid	0.3373 mg
Phenylalanine	0.0495 g
Copper, Cu	0.185 mg
Betaine	0.101 mg
Thiamin	0.0823 mg
Retinol	12.75 g
Methionine	0.0081 g
Iron, Fe	0.8576 mg
Carbohydrate, by difference	23.0684 g
Phosphorus, P	98.72 mg
Folate, total	26.575 g
Tocopherol, gamma	0.0202 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0098 g
Alanine	0.0404 g
Cholesterol	21.25 mg
Valine	0.0475 g
Fatty acids, total saturated 18:2 undifferentiated	0.0605 g
Glycine	0.0384 g
Carotene, alpha	25.25 g
Glucose (dextrose)	5.0298 g
Fatty acids, total saturated 14:0	0.0028 g
Zinc, Zn	0.5765 mg
Isoleucine	0.0283 g
Maltose	0.0101 g
Tocopherol, delta	0.0101 mg
Fatty acids, total saturated 12:0	0.002 g
Fatty acids, total polyunsaturated	0.146 g
Leucine	0.0687 g
Tocotrienol, alpha	0.0606 mg
Vitamin A, IU	107.14 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0051 g
Folate, DFE	26.575 g
Tryptophan	0.0091 g
Vitamin C, total ascorbic acid	8.787 mg
Phytosterols	16.16 mg
Starch	5.4338 g
Tyrosine	0.0091 g
Vitamin B-12	0.425 g
Vitamin K (phylloquinone)	0.5475 g
Fatty acids, total saturated	0.1671 g
Histidine	0.0778 g
Fatty acids, total monounsaturated	0.0697 g
Threonine	0.0283 g
Folate, food	26.575 g
Vitamin E (alpha-tocopherol)	0.3135 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.014 g
Magnesium, Mg	35.77 mg
Lysine	0.0505 g
Potassium, K	459.33 mg
Cystine	0.0091 g
Fluoride, F	2.222 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Banana	1	89.89	23.0684	0.3333
chocolate ice cream	0	0	0	0
amarula cream liqueur	1.5 1/2	37.825	0	0.2125