Walnut-Date Smoothie

1. TIP: SOAK dates overnight (in water) BEFORE blending. If you don't mind date bits in your smoothie, you can skip this step.

2. Combine everything except the ice in a blender and blend on high until the dates are broken up and the mixture very smooth, at least 1 minute.

3. Add ice and blend briefly on high until ice is just broken up. Pour into chilled glasses and serve immediately.

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Nutrient	Quantity
Total fats	8.4113 g
Protein	10.3896 g
Carbohydrates	94.9151 g
Energy	471.841 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.1863 g
Water	239.8799 g
Aspartic acid	0.8936 g
Calcium, Ca	319.1795 mg
Lutein + zeaxanthin	82.6875 g
Fiber, total dietary	8.82 g
Carotene, beta	23.695 g
Niacin	1.6396 mg
Vitamin A, RAE	112.24 g
Arginine	0.3695 g
Riboflavin	0.4892 mg
Glutamic acid	2.1233 g
Sodium, Na	107.503 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0011 g
Total lipid (fat)	8.4113 g
Manganese, Mn	0.3084 mg
Fructose	21.5649 g
Proline	0.9021 g
Fatty acids, total saturated 16:0	2.0417 g
Fatty acids, total saturated 8:0	0.1841 g
Sucrose	26.2836 g
Choline, total	41.8378 mg
Sugars, total	82.6967 g
Serine	0.5264 g
Fatty acids, total saturated 10:0	0.1841 g
Fatty acids, total saturated 18:0	0.9027 g
Vitamin B-6	0.2708 mg
Selenium, Se	12.3355 g
Ash	3.4097 g
Vitamin D	4.88 IU
Menaquinone-4	2.44 g
Fatty acids, total saturated 18:1 undifferentiated	2.0202 g
Pantothenic acid	1.561 mg
Phenylalanine	0.4528 g
Copper, Cu	0.2911 mg
Betaine	1.905 mg
Thiamin	0.17 mg
Retinol	109.8 g
Methionine	0.2268 g
Iron, Fe	1.2028 mg
Carbohydrate, by difference	94.9151 g
Phosphorus, P	273.567 mg
Folate, total	33.1475 g
Tocopherol, gamma	0.0551 mg
Fatty acids, total saturated 4:0	0.183 g
Alanine	0.3526 g
Cholesterol	24.4 mg
Valine	0.5809 g
Fatty acids, total saturated 18:2 undifferentiated	0.3105 g
Glycine	0.2627 g
Glucose (dextrose)	21.9067 g
Fatty acids, total saturated 14:0	0.7258 g
Zinc, Zn	1.2271 mg
Isoleucine	0.4517 g
Maltose	0.1323 g
Fatty acids, total saturated 12:0	0.189 g
Fatty acids, total polyunsaturated	0.4969 g
Leucine	0.8222 g
Tocotrienol, alpha	0.011 mg
Vitamin A, IU	406.305 IU
Folate, DFE	33.1475 g
Tryptophan	0.1108 g
Vitamin C, total ascorbic acid	0.441 mg
Fatty acids, total saturated 6:0	0.183 g
Lactose	12.322 g
Tyrosine	0.4045 g
Vitamin B-12	1.098 g
Vitamin K (phylloquinone)	3.7088 g
Fatty acids, total saturated	4.5863 g
Alcohol, ethyl	1.4448 g
Histidine	0.2671 g
Fatty acids, total monounsaturated	2.0214 g
Threonine	0.3744 g
Folate, food	33.1475 g
Fatty acids, total polyunsaturated 17:0	0.0011 g
Vitamin D (D2 + D3)	0.244 g
Vitamin D3 (cholecalciferol)	0.244 g
Vitamin E (alpha-tocopherol)	0.2259 mg
Magnesium, Mg	72.3115 mg
Lysine	0.717 g
Potassium, K	1051.536 mg
Cystine	0.1203 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Milk	1 cup	148.84	11.6632	7.9788
Cinnamon	0.25 teaspoon	0	0	0
plain yogurt	1 cup	0	0	0
ice cube	1 cup	0	0	0
vanilla extract	1 teaspoon	12.096	0.5313	0.0025
date	0.75 cup	310.905	82.7206	0.43
flax seed	1 teaspoon	0	0	0