The It’s Got SASS Smoothie – Strawberries, Apple, Spinach and Seeds

The It’s got sass Smoothie has achieved a SmoothFuel Nutritional Score of 84 out of 100 which is a fantastic score. It has a low amount of calories, just 184. Even though it’s a light smoothie it packs in an incredible amount of vitamins and minerals. It has a great omega 3 to omega 6 ratio and has a high amount of antioxidants. The ingredients blend effortlessly to make a delicious green smoothie. Who doesn’t want a smoothie with a bit of sass?

It's got Sass Smoothie

This is one sassy smoothie. It’s got 107% of your daily vitamin C

The Ingredients



Info about The It’s Got Sass Smoothie

How to make it – The It’s got Sass Smoothie uses 3 main ingredients that take almost no time to prepare. Make sure you wash the spinach, strawberries, and apples before adding them to the blender. Cutting up the apple into smaller pieces will make for an easier blend. Feel free to change the milk to your favorite variety. Sometimes I like to use soy milk in this smoothie as it gives it a creamier texture.

Macronutrients – At just 184 kcal this is a low-calorie smoothie. The It’s Got Sass Smoothie is very low in both total fat and saturated fat. The little amount of fat that it has comes from the chia seeds. Chia seeds are very high in polyunsaturated fats. Per 100 grams there are 23.6 grams of polyunsaturated fats, 2.3 grams of monounsaturated fats and 3.3 grams of saturated fats.

  • Polyunsaturated fats can help lower cholesterol and reduce the risk of heart disease and stroke

This green smoothie also has a good deal of fiber. One serving has a total of 8.2 grams which is about a quarter of your daily needs. A lot of us don’t get enough fiber in our diets so this smoothie can really help you out. There is also a small amount of protein, 10.6 grams, that comes from the fat-free milk. There is also a relatively small amount of carbohydrates. The sugars in this smoothie come from the fruits and fat-free milk.

Micronutrients – The It’s Got Sass Smoothie has an incredible vitamin and mineral profile. Thanks to spinach it has 400% of your daily vitamin K needs. Don’t worry, consuming this much vitamin K is not a problem. There are no upper limits set for vitamin K because no adverse effects have been observed. This smoothie contains your full daily dose of vitamin C, a total of 105 mg.

  • Strawberries are a great source of vitamin C, in fact, they contain more vitamin C per 100 grams than oranges.

The It’s Got Sass has a high amount of vitamin A. Spinach is high in vitamin A, but it is only number 4 in the list of the top fruits and vegetable for vitamin A content. Spinach is also high in iron, 100 grams has almost 3 grams of iron which is just under half of your daily needs. In general, the It’s Got Sass Smoothie has good to high amounts of all of the vitamins and minerals we analyze.

Extra Nutritional Information – A question that I often see asked on the internet is whether you can eat the stem and leaves of strawberries. The general consensus is that the leaves and stem are edible and contain beneficial substances if eaten fresh. There is evidence to suggest that given some circumstances the leaves shouldn’t be eaten. The reason people give for this is that as the leaves decay they give off the chemical hydrogen cyanide which is poisonous in sufficient amounts. A similar situation exists with apple seeds. Apple seeds contain the compound amygdalin which when digested release cyanide into the body. Eating one or two seeds won’t have much if any effect on humans. A lethal dose depends on your body weight, the average human would need to consume more than 100 seeds to receive a lethal dose. An extra point to remember is that the compound amygdalin is found inside the seed so for it to have an effect, the seed would need to be broken up first by chewing. It is likely that a whole seed would pass through the body intact as the hard outer coating is quite resistant. If you have any doubts please consult a medical professional.

SmoothFuel Nutritional Score

The It’s got Sass Smoothie has achieved a great SmoothFuel Nutritional Score of 86. It scored highly due to its equal amounts of protein and carbohydrates in relation to its total calories. It was awarded bonus points for having such a low amount of saturated fat. You can read more about the effect of saturated fats in “Saturated Fat: A Closer Look at a Demonized Macronutrient“. The It’s Got Sass Smoothie scored highly too for having a great omega 3 to omega 6 ratio. There is 1.1 grams of ALA omega 3 and a negligible amount of omega 6. Spinach, strawberries, and apples all contain antioxidants and polyphenols which cause the score to be boosted even more. In summary, the It’s Got Sass Smoothie scored very well in both macronutrients, 84/100 and micronutrients 78/100 and is a great all-round smoothie. See how the SmoothFuel Nutritional Score is calculated.

Nutrients and RDI Values