Yummy apple-banana-kiwi smoothie

FullSizeRender-2Hello reader,
welcome to another blog post of KosiesKitchen where we break down delicious recipes and teach you what you’re drinking and eating.
Today we have another delicious smoothie recipe for you. Here’s what you need.


1 apple – about 115gr
1 banana = about 100gr
1 kiwi = about 90gr
A little bit of water (10-20ml), useful for blenders that have a small container to make sure the blade catches the fruit. You don’t have to use water if your container is big but we do recommend using it, it’s just easier
This makes one glass.


First of all you have to peel the banana, put it in chunks into the blender, cut the apple in small pieces because you don’t want the whole thing in your blender. Trust me, it won’t work and as well you don’t want to eat the apple seed. Next thing you have to is either scoop out the kiwi out of its skin or if it’s not as ripe and you can’t do it then simply use a small knife to remove the skin. Next thing you should do is pour in the water, use cold water as it is more refreshing.


apple (115gr)
banana (100gr)
kiwi (90gr)
So in total we have:
Carbohydrates: 49.1gr
Fat: 0.93gr
Protein: 1.55gr
Calories: 208


Let’s break this thing further down and see how well it will protect you against pesky microorganisms that will try and fight your immune system.
Here are a few honourable mentions.


Vitamin C:
Oh yes, vitamin C, this smoothie is loaded with vitamin C. You’re probably wondering why this smoothie contains a big amount of Vitamin C. The answer to your question is simple. Kiwi. The kiwi contains about 40mg of vitamin C which is an insane number considering there’s a common misconception that only oranges, grapefruits and lemons contain the largest amounts of vitamin C but that’s not the case.
Long story short with our smoothie you will cover almost half of your recommended daily intake, protect yourself from infections and enhance iron absorption.


Vitamin K:
Now that read of the amazing kiwi, we will continue revealing the amazing benefits of this exotic fruit. Vitamin K is beneficial for your blood because when you are bleeding, vitamin K regulates the blood clotting. Another benefit is reduction of the chances of osteoporosis.
And for the females out there vitamin K can make your period lighter and easier to handle.


The apple, banana and kiwi combined can contain up to 7gr of dietary fibre which is almost a quarter of your daily recommended intake if you’re an adult.
So what is the function of dietary fibre in our bodies? It may not sound very pleasant but if you’re a person that goes to the loo regularly then it will help keeping the stool soft but as well decrease the risks of cancer.


Our smoothie contains minerals as well, such as magnesium, calcium and potassium. If you’d like to read more about magnesium then go ahead and check our post about magnesium.


By the way, the smoothie covers about 22% of your daily recommended intake of magnesium (300mg recommended based on an adult) and 43% of your daily potassium intake (2000mg recommended based on an adult).


Like most other minerals, potassium has many functions. It helps your body with cramps, bone density, brain function and blood pressure. Long story short, if you’ve read our other blog posts you know that you should not abandon fruits in your diet!


Thank you for reading to the end! We wish you a wonderful weekend and a great next week.
– Rosie and Kevin

The benefits of magnesium

Hello and welcome to the next post, where we talk about the infamous mineral called magnesium.
We will talk about the function of magnesium, what it does to your body and which foods contain the most magnesium, but as well we will tell you what the recommended intake of magnesium is.



Magnesium maintains and influences your health a lot for example it is vital for keeping your bones stable. However, magnesium has many other functions such as regulating your blood pressure, lowering the chance of heart diseases and preventing you from developing diabetes.



The recommended intake of magnesium per day varies depending on the gender and age. If you are an adult you should definitely try and consume around 300-400mg magnesium per day.
However, if you take too much it can have severe side effects as well, such as diarrhoea or low blood pressure. A magnesium deficiency can be awful and you may experience symptoms like mucles cramps and eye twitches. We recommend you to stick to a healthy diet with a good amount of magnesium.


Sources of magnesium:

You are probably asking yourself which food provides the most magnesium and that is a very good and important question.
Nuts, seeds and oat flakes contain a lot of magnesium. Here’s a tip how you can maximise the intake of magnesium naturally without taking any supplements. Take your oat flake müsli and combine it with pumpkin seeds, almonds and milk (to add some little sweetness and more magnesium just sprinkle some fine cocoa powder on your müsli). This is probably the best way to fuel your body up with a good amount of magnesium.
But of course there is a much easier way to get magnesium into your body. Take magnesium supplements. You don’t have to consume them every day, but you can consider taking them every now and then if your eye is twitching because that is a symptom of magnesium deficiency.


I have also included a little ranking for you to see which foods contain the most magnesium so you can see easily see which 10 foods have the most.

Each food is based off 100gr.
  1. cocoa powder (~420mg) …. hmm yummy 🙂
  2. pumpkin seeds (~400mg)
  3. dark bitter chocolate (~290mg)
  4. cashew nuts (~265mg)
  5. soy products (~260mg)
  6. almonds (~250mg)
  7. peanuts (~160mg)
  8. wholemeal bread (~150mg)
  9. oat flakes (~135mg)
  10. lentils (~130mg)
If you like this blog post and can’t wait to read more interesting things then please don’t hesitate to give it a like or follow our blog as we will post more frequently soon. The next blog post will be published on Saturday.