Super food Juicing & Smoothies

All of the below recipe's have come from the "Super Juicing" book, written by Tonia Reinhard who is a Senior Lecturer, Program Director Nutrition & Food Science Department, Clinical Nutrition Course Director at the School of Medicine Wayne State University, Detroit Michigan.

 

I have only included 16 of these recipes on this website,  should you wish to view all the recipes this book can be bought online. The recipes include the nutrition vital stats and Healthy Bonus Points.

 

There has been so much research in the benefits of Super foods. A book I strongly recommend for every household is " eat well, look young, feel great: The power of Super foods" by Tonia Reinhard.

It is extremely detailed on Vegetables,Fruits, Nuts, Oils, Herbs & Spices, Grains, Meat, Seafood,Dairy Products and Beverages.

Wonder from Down Under

Kiwi , Pineapple, Pistachio

It’s hard to beat the nutritional value of kiwi, and when you add pistachios and pineapple, the

 taste is also unbeatable. With

 the addition of nuts and

 almond milk, this makes a 

great breakfast on the run, 

since it provides protein and healthy fats to keep you feeling full all morning. 

The phytochemicals will fend off free radicals, and studies have shown that pistachios offer 

protection against

 cardiovascular disease in other ways, too.

 

Ingredients

- Pistachios, shelled, unsalted, 

0.25 cup/34 grams

- Almond milk, 0.25 cup/10 

grams

- Kiwi, 2 small/186 grams

- Pineapple, fresh, 0.5 cup/140 grams

 

Method

1) Peel kiwi, cut pineapple skin and trim to chunks

2) Place nuts into blender, then add almond milk and blend

3) Add pineapple and kiwi and 

blend

 

Yield: 1 serving; 1.5 cups/298 

grams

 

Nutrition Vital Stats

Calories: 296

Fat: 14 g

Sat Fat: 0

Protein: 7 g

Carbohydrate: 41 g

Fiber: 7 g

 

Healthy Bonus Points

Vitamins:  22% vitamin B1, 29% vitamin B6, 271% vitamin C

Minerals: 22% copper, 27% iron, 12% magnesium, 106% manganese, 11% molybdenum, 25% potassium

Phytochemicals:  Cryptoxanthin, Lutein, Chlorogenic acid,

 Ferulic acid, Resveratrol, 

Genistein, Proanthocyanidins

Citrus Bapple

Apple , Grapefruit, Strawberry, carrott

You can use any type of 

grapefruit in these recipes, but we prefer the red or pink for the higher carotenoid content,

 specifically lycopene. Since the carrots and strawberries also 

add this extraordinary 

antioxidant, the juice is a superb source of this vital 

phytochemical. While most

 people are aware of lycopene’s protection against prostate

 cancer, studies have more

 recently pointed to its anti-inflammatory effects.

 

Ingredients

- Red or pink grapefruit, 0.5 cup segments/73 grams

- Baby carrots, 0.25 cup/35 grams

- Strawberries, 0.5 cup/77 grams

- Red delicious apple, 0.25 cup/33 grams

 

 

Method

1) Wash strawberries and apple, and hull strawberries. Cut 

produce into chunks and to 

blender

2) Process to desired

 consistency, adding water if too thick

 

Yield: 1 serving, 0.75 cup/218 grams

 

Nutrition Vital Stats

Calories: 85

Fat: 1 g

Sat Fat: 0

Protein: 1 g

Carbohydrate: 21 g

Fiber: 4 g

 

Healthy Bonus Points

Vitamins:  126% vitamin A, 218% vitamin C

Minerals: 16% manganese

Phytochemicals:  ALA, Alpha and betacarotene, Bergapten,  Caffeic acid, Campesterol,  Catechins, Catechol, Chlorogenic acid, Coumarin, Cryptoxanthin, Ellagic acid, Ferulic acid, Gallic acid, Geraniol, Hesperetin, 

Hesperidin, Isorhamnetin, Kaempferol, Limonene, Lupeol,Lutein,

Luteolin, Lycopene, Matairesinol, Pelargonidin, Phytofluene,

 Phytosterols, Procyanidins,

 Quercetin, Secoisolariciresinol, Ursolic acid, Zeaxanthin

Mango Tango

Apple, Mango, Arugula,Cucumber

This recipe is a perfect 

combination of fruits and 

vegetables to yield both taste 

and great nutritional and 

phytochemical profile. The 

mango, orange, and arugula 

contribute vitamins A and C, 

with important phytochemicals 

from the cucumber and apple.

 

Ingredients

- Mango (leave skin on), 0.5 

cup/78 grams

- Apple, 0.5 cup/65 grams

- Cucumber, 0.5 cup/56 grams

- Arugula, packed, 1 cup/29 

grams

- Coconut water, 1 fluid ounce/

30 grams

 

Method

1) Wash produce, and peel only the cucumber

2) Place all ingredients in 

blender and process 

 

Yield: 1 serving, 1 cup/258 

grams

 

Nutrition Vital Stats

Calories: 102

Fat: 1 g

Sat Fat: 0

Protein: 2 g

Carbohydrate: 25 g

Fiber: 4 g

 

Healthy Bonus Points

Vitamins:  34% vitamin A, 67% vitamin C, 15% folate, 35% vitamin K

Minerals: 10% manganese,11% potassium

Phytochemicals:  ALA, Alpha 

And Beta Carotene, Anacardic 

acid, Caffeic Acid, Catechins, 

Chlorogenic acid, Cucurbitacin, Cryptoxanthin, Ferulic acid, 

Gallic acid, Glucosinolat 

Indoles, Isorhamnetin,  

Kaempferol, Lutein, Mangiferin, Procyanidins, Quercetin, 

Squalene, Sulforaphane, 

Tannins, Ursolic acid, 

Zeaxanthin

 

Super Enhancer Tip: 

Add 1 tablespoon of vanilla 

whey protein powder to 

increase protein and enhance 

the taste.

Tropical Breeze Smoothie

Mango, Tart Cherry, Brocolli

Mango is a great fruit for juicing, because it imparts creaminess and an intensely sweet favor.  Make sure the fruit is fully 

ripened before using it, as it willbe fibrous and pungent if not

ready for use. The mango is 

ripe when it gives slightly when pressed, and it will have a fruityaroma near the stem end. The 

tart cherries and broccoli add 

even more phytochemicals and 

lower the calorie level. You can use plain water to add liquid, 

but the coconut water adds 

additional antioxidants for few 

calories.

 

Ingredients

- Mango, 0.5 cup/72 grams

- Broccoli florets, 0.5 cup/39 

grams

- Tart cherries, frozen, 0.5 cup/63 grams

- Coconut water, 2 fluid ounces/60 milliliters

 

Method

1) Wash all produce well, leave skin on mango and cut into 

chunks

2) Place ingredients into 

blender and process

 

Yield: 1 serving, 1cup/234 

grams

 

Nutrition Vital Stats

Calories: 88

Fat: 1 g

Sat Fat: 0

Protein: 3 g

Carbohydrate: 21 g

Fiber: 4 g

 

Healthy Bonus Points

Vitamins:  49% vitamin A, 10% vitamin B6, 109% vitamin C, 17% folate, 

Minerals: 10% magnesium, 13% manganese, 13% potassium

Phytochemicals:  Alpha 

And Beta,Carotene, Anacardic 

acid, Caffeic Acid, Catechins, 

Chlorogenic acid, Cryptoxanthin, Ferulic acid, Gallic acid, 

Geraniol, Indole-3-carbinol, Isorhamnetin, Kaempferol, Lignan, Limonene, Lutein, Mangiferin, Matairesinol, Myricetin, Naringenin, 

Proanthocyanidins, Quercetin, 

Rutin, Sinigrin, Sulforaphane, 

Tannins

Bananaberry Soy Smoothie

Banana, Strawberry, Tofu

(Instead of Tofu you can use Greek Yoghurt)

This recipe combines the nutritional star power of three superfoods, and it’s simple and delicious with only three main ingredients. The silken tofu is usually found in the produce section of the grocery store, even though it is in an aseptic package (does not require refrigeration until opened). Strawberries are high in vitamins A and C and loaded with fiber and antioxidants. The banana contributes vitamins C, B6, potassium, manganese, and fiber and soy adds protein, fiber, and several antioxidants.

 

Ingredients

- Strawberries, whole, 1 cup/144 grams

- Silken tofu, 0.25 cup/60 grams

- Banana, small/101 grams

- Water, 2 fluid ounces (0.25 cup)/60 grams

 

Method

1) Before placing in blender, slightly mash the banana

2) Remove stems from strawberries and cut in half

3) Place all ingredients into blender and process until desired consistency

 

Yield: 1 serving; 1.5 cups/365 grams

 

Nutrition Vital Stats

Calories: 168

Fat: 2 grams

Sat Fat: 0

Protein: 7 grams

Carbohydrate: 35 grams

Fiber: 6 grams

 

Healthy Bonus Points

Vitamins:  22% vitamin B6, 156% vitamin C, 14% folate, 19% vitamin K

Minerals: 13% copper, 16% magnesium, 41% manganese, 19% potassium

Phytochemicals:  Kaempferol, Pelargonidin, Ellagic acid, Gallic acid, Chlorogenic acid, Matairesinol, Secoisolariciresinol, Daidzein, Genistein, Glycitein, Coumestrol, Saponins, Beta-Sitosterol, Inositol hexaphosphate, Zeaxanthi

Orangey Creamicle

Orange, Papaya

 

 

This recipe is reminiscent of a

 frozen childhood treat. If you

 add a few ice cubes, it will be 

even more like that creamy 

orange treat on a stick.

 

Ingredients

- Papaya, 0.5 cup/70 grams

- Orange, 1 medium/200 grams

- Greek yogurt (0% fat), 0.25 

cup/113 grams

- Soy milk, 2 fluid ounces/60 

milliliters

- Vanilla extract, ½ teaspoon

 

Method

1) Remove peel and seeds from papaya and orange

2) Add other ingredients, and 

process until desired

 consistency

 

Yield: 2 servings, 2 cups, 443 grams

 

Nutrition Vital Stats

Calories: 98

Fat: 1 g

Sat Fat: 0

Protein: 7 g

Carbohydrate: 18 g

Fiber: 2 g

 

Healthy Bonus Points

Vitamins:  107% vitamin C, 10% folate

Minerals: 10% calcium

Phytochemicals:  ALA, Alpha 

and beta carotene, Courmarin, Cryptoxanthin, Ferulic acid, 

Flavonols, Limonene, Lutein, 

Lycopene, Phytoene, Phytofluene, Tannins, Zeaxanthin 

 

Super Enhancer Tip:

Add a tablespoon of vanilla 

whey protein powder for extra protein and more vanilla flavor. 

Since the calories are low, you

 can also add a tablespoon of 

milled flax or seed mixture for a fiber boost.

Papakache Blend

Papaya, Tart Cherry, Kale

Many people are not familiar 

with the wonderful texture and 

flavor of fresh papaya, and it’s worth trying if haven’t. Papaya

 is an incredibly nutrient dense 

fruit, almost like a vegetable. 

Add to that, the power of kale 

and tart cherries, and nutrition 

is off the charts. If you can’t 

find baby kale, regular will 

substitute quite well. Also, tart cherries are hard to come by 

unless you live next to an 

orchard and can nab some 

during their short growing 

season. This recipe uses frozen tart cherries, which are readily available. Many studies have 

been done on the benefits of 

tart cherries, which may even

 improve the condition of 

osteoarthritis.

 

Ingredients

- Papaya, 1 cup/150 grams

- Baby kale, 2 cups/30 grams

- Tart cherries, frozen, 1 cup/140 grams

- Water, 2 fluid ounces (0.25 

cup)/60 grams

 

Method

1) Wash all produce well, 

remove strawberry stems, 

remove orange peel, use 

produce brush to carrots

2) Place ingredients into 

blender and process

 

Yield: 2 servings; 2 cups/450 

grams

 

Nutrition Vital Stats

Calories: 166

Fat: 0

Sat Fat: 0

Protein: 2 g

Carbohydrate: 43 g

Fiber: 1g

 

Healthy Bonus Points

Vitamins:  144% vitamin A, 266% vitamin C, 19% folate, 365% vitamin K

Minerals: 12% calcium, 11% copper, 19% iron, 20% 

mangan

ese, 10% potassium

Phytochemicals:  Chlorogenic 

acid, Cryptoxanthin, Indole-3-carbinol, Limonene, Lutein, 

Lycopene, Proanthocyanidins, 

Rutin, Zeaxanthin

 

Super Enhancer Tip:

 If you want to sweeten up the  juice, add a product such as  Super Seed, which contains  stevia, a natural plant 

sweetener. Or if you have no 

objections, either honey, sugar, or Splenda (adds no calories).

Apple Berry Pepper

Apple, Blackberry, Red Pepper

This juice comes in below 100  calories in a serving, so it will 

work well for a calorie cutting 

regimen, and it is diabetes 

friendly providing about one 

carbohydrate exchange. 

Although it’s light on calories 

and carbs, it’s not light on 

taste, with a sweet blend of 

nutrient dense fruits and 

vegetables. 

 

Ingredients

- Sweet red pepper, 0.5 cup/47 grams

- Fuji apple, 0.25 of a medium 

apple/60 grams

- Blackberries, 0.25 cup/37 

grams

- Almond milk, 2 fluid ounces/

60 grams

- Cinnamon, 0.25 teaspoon

 

Method

1) Wash all produce well and 

cut into chunks

2) Place ingredients into 

blender and process

 

Yield: 1 serving, 0.75 cup/204 

grams

 

Nutrition Vital Stats

Calories: 77

Fat: 1 g

Sat Fat: 0

Protein: 1 g

Carbohydrate: 17 g

Fiber: 5 g

 

Healthy Bonus Points

Vitamins:  35% vitamin A, 117% vitamin C, 12% vitamin K

Minerals: 14% manganese

Phytochemicals:  ALA, Alpha-carotene, Caffeic acid, 

Campesterol, Capsaicin, 

Catechins, Chlorogenic acid, 

Cinnamic acid, Coumarin, 

Cyanidin, Cryptoxanthin, Ellagic acid, Eugenol, Ferulic acid, 

Geraniol, Hesperidin, 

Isorhamnetin, Lignans, 

Limonene, Lutein, Phenolic 

acids, Phytoene, Phytofluene, 

Phytosterols, Procyanidins, 

Quercetin, Stilbenoids, Tannins, Ursolic acid, Zeaxanthin

Tutti Frutti

Blueberry, Honeydew, Peach, Strawberry, Romaine Lettuce

This recipe is a nice blend of fruits, with the added liquid and vitamins from the romaine lettuce.  It’s a bit low in protein, and several super enhancers can improve this, including liquid or powder protein, flax, seed mixture, and spirulina. It boasts an impressive list of phytochemicals, and a delicious taste.

 

Ingredients

- Peach, 1 cup/140 grams

- Blueberries, 0.25 cup/35 grams

- Strawberries, 0.25 cup/30 grams

- Honeydew melon, 1 cup/140 grams

- Romaine lettuce, packed 1 cup/27 grams

- Coconut water, 1 fluid ounce/30 milliliters

 

Method

1) Wash all produce, remove rind and seeds from melon

2) Place all ingredients in blender and process

 

Yield: 1 serving, 1 cup/267 grams

 

Nutrition Vital Stats

Calories: 99

Fat: 1 g

Sat Fat: 0

Protein: 2 g

Carbohydrate: 23 g

Fiber: 4 g

 

Healthy Bonus Points

Vitamins:  56% vitamin C, 10% vitamin K

Minerals: 15% manganese, 11% potassium

Phytochemicals:  ALA, Alpha and beta-carotene, Anthocyanidin, Caffeic acid, Campesterol, Cathechin, Catechol, Chlorogenic acid, Cryptoxanthin, Cyanidin, Ellagic acid, Eugenol, Ferulic acid, Flavonols,  Gallic acid, Hydroxycinnamic acid, Kaempferol, Limonene, Lutein, Luteolin, Lycopene, Matairesinol, Myricetin, Oleanolic acid, Pelargonidin, Phytosterols, Quercetin, Rosmarinic acid, Rutin, Secoisolariciresinol,  Urosolic acid, Zeaxanthin

 

Super Enhancer Tips:

- Try this with either fruit-flavored liquid protein or vanilla whey protein powder.

- Add a half teaspoon of spirulina for added antioxidants and protein.

- Add either milled flax or seed mixture to get more fiber and protein.

G'Day Down Under

Kiwi, Macadama, Peach

This tasty treat is a truly unique blend of tasty superfoods found on the continent down under, with kiwi, coconut, and macadamia nuts. All nuts are chock full of essential nutrients and phytochemicals, and each brings its unique taste to a recipe. When using nuts in the blender or food processor, it often works best to process them first, in order to get a smoother consistency and not chunks.

 

Ingredients

- Kiwi, 1 medium/ 70 grams

- Peaches, 1 medium (1 cup slices)/150 grams

- Macadamia nuts, 2 tablespoons/16 grams

- Coconut water, 2 fluid ounces/60 milliliters

 

Method

1) Place nuts in blender, and process to meal consistency

2) Peel kiwi, cut in half, and place in blender with peaches (leave skin on), add coconut water

3) Process until desired consistency

 

Yield: 1.5 cups/296 grams

 

Nutrition Vital Stats

Calories: 221

Fat: 12 g

Sat Fat: 1 g

Protein: 6 g

Carbohydrate: 28 g

Fiber: 5 g

 

Healthy Bonus Points

Vitamins:  126% vitamin C, 19% folate, 24% vitamin K, 13% pantothenic acid

Minerals: 13% iron, 13% potassium

Phytochemicals:  Anthocyanidin, Cryptoxanthin, Cyanidin, Flavonols, Lutein, Lycopene, Phytosterols, Quercetin, Zeaxanthin

Pango Dessert

Mango, Reach, Argula

Many recipes call for peeling peaches, but the blender does a great job with the skin. If you’d like to serve this as a dessert, keep it in the refrigerator for half a day until it thickens, then add yogurt and top with whipped cream.

 

Ingredients

- Peach, 1 cup/150 grams

- Mango, 0.75 cup/115 grams

- Arugula, packed, 1 cup/27 grams

- Almond milk, 2 fluid ounces/60 milliliters

 

Method

1) Wash all produce well, keep skin on mango and peach

2) Add all ingredients to blender and process

 

Yield: 1 serving, 1.5 cups/352 grams

 

Nutrition Vital Stats

Calories: 152

Fat: 2 g

Sat Fat: 0

Protein: 3 g

Carbohydrate: 36 g

Fiber: 5 g

 

Healthy Bonus Points

Vitamins:  46% vitamin A, 92% vitamin C, 19% folate, 43% vitamin K

Minerals: 11% calcium, 17% potassium

Phytochemicals:  ALA, Alpha and beta-Carotene, Anacardic acid, Anthocyanidin, Caffeic Acid, Catechins, Cryptoxanthin, Flavonols, Gallic acid, Glucosinolates, Indoles, Kaempferol, Lutein, Lycopene, Mangiferin, Phytosterols, Quercetin, , Sulforaphane, Tannins, Zeaxanthin

 

Super Enhancer Tips:

Spirulina works very well in this recipe, in which the strong flavors of arugula and mango provide cover for that bit of fishy flavor this nutrient dense alga sometimes projects. You’ll be boosting protein and antioxidants significantly with its addition to the recipe.

Gingersnap

Orange, Pear

This was one of our favorite recipes, and we made a double batch a few days after developing it! The ginger enlivens the other ingredients, and the vanilla when protein mellows out the flavor, in addition to adding protein. Of course, the nutritional analysis also made us love this one, providing a day’s supply of vitamins A and C, and a long list of phytochemicals.

 

Ingredients

- Bosc pear, half of a medium/100 grams

- Orange, half of a medium/100 grams

- Ginger root, 0.75 inch piece/4 grams

- Coconut water, 2 fluid ounces/60 milliliters

- Vanilla whey protein powder, 1 Tablespoon

 

Method

1) Wash all produce well, remove rind and seeds from orange, peel ginger root

2) Add all ingredients to blender and process

 

Yield: 1 serving, 1.5 cups/302 grams

 

Nutrition Vital Stats

Calories: 130

Fat: 0

Sat Fat: 0

Protein: 6 g

Carbohydrate: 33 g

Fiber: 2 g

 

Healthy Bonus Points

Vitamins:  178% vitamin A, 112% vitamin C, 10% folate

Minerals: None present at 10% level

Phytochemicals:  ALA, Alpha and beta-carotene, Anthocyanidins, Bergapten, Caffeic acid, Campesterol, Chlorogenic acid, Courmarin, Cryptoxanthin, Cyanidin, Ferulic acid, Friedelin, Geraniol, Gingerol, 6-dehydrogingerdione (DGE), Limonene, Lupeol, Lutein, Lycopene, Phytoene, Phytofluene, Phytosterols, Shogaols, Secoisolariciresinol, Ursolic acid, Zeaxanthin

Peach Pom Verde

Apple, Peach, Pomegranate, Collard Green

The collard greens are one of the most nutrient dense of the leafy green vegetables. Surprisingly, they don’t yield a large amount of juice, so they work very well in the blender where you’ll get the fiber, too. This recipe uses the pomegranate seeds only, which makes for a sweeter juice, rather than merely peeling a pomegranate.

 

Ingredients

- Pomegranate seeds, 0.25 cup/40 grams

- Peach, half of a medium/52 grams

- Red delicious apple, half of a large/100 grams

- Collards, packed, 1 cup/25 grams

 

Method

1) Wash all produce well, tear or cut collards into pieces

2) Add all ingredients to blender and process

 

Yield: 1 serving, 1cup/217 grams

 

Nutrition Vital Stats

Calories: 113

Fat: 1 g

Sat Fat: 0

Protein:  2g

Carbohydrate: 29 g

Fiber: 6 g

 

Healthy Bonus Points

Vitamins:  37% vitamin A, 35% vitamin C, 14% folate, 168% vitamin K

Minerals: 10% potassium

Phytochemicals:  ALA, Anthocyanidins, Caffeic acid, Carotenoids, Catechins, Chlorogenic acid, Cyanidin, Ellagic acid, Flavonols, Isoquercetin, Isorhamnetin, Lutein, Lycopene, Phytosterols, Procyanidins, Punicalagins, Quercetin, Ursolic acid

Jasmine Power Blend

Grapefruit, Kiwi, Pomegranate, Raspberry, mushroom

This beverage simply bursts with antioxidant muscle. And if that weren’t enough, the essential nutrients are also off the charts. The pomegranate and raspberries give this a magnificent color and terrific flavor. The jasmine green tea provides liquid, and also key phytochemicals.

 

Ingredients

- Pomegranate seeds, 0.25 cup/40 grams

- Kiwi, 1 medium/54 grams

- Red or pink grapefruit, 5 segments/117 grams

- Raspberries, 0.5 cup/55 grams

- Mushrooms, 0.5 cup/44 grams

- Green tea, jasmine flavor, 2 fluid ounces/60 milliliters

 

Method

1) Wash all produce well, remove rind and seeds from grapefruit, peel kiwi

2) Add all ingredients to blender and process

 

Yield: 1 serving, 1.75 cups/370 grams

 

Nutrition Vital Stats

Calories: 146

Fat: 1 g

Sat Fat: 0

Protein: 3 g

Carbohydrate: 35 g

Fiber: 8 g

 

Healthy Bonus Points

Vitamins:  17% vitamin B2, 12% vitamin B3, 190% vitamin C, 13% folate, 14% vitamin K, 13% pantothenic acid

Minerals: 19% copper, 11% iron, 25% manganese, 20% potassium, 17% selenium

Phytochemicals:  ALA, Alpha and beta-carotene, Anthocyanidins, Beta-glucans, Caffeic acid, Campesterol, Coumarin, Cryptoxanthin, Cyanidins, Ellagic acid, Ferulic acid, Hesperetin, Hesperidin, Isorhamnetin, Limonene, Lutein, Pelargonidin, Phytoene, Phytofluene, Quercetin, Zeaxanthin

Fuzzy Pom

Apricot, Pear, Pomegranate, Carrot

Pomegranate can be blended without using only the seeds, but make sure it’s ripe and that you remove the peel and as much of the pith as possible. This is not quite as time consuming as extracting only the seeds. Some of our tasters did not care for pomegranate recipes that did not use only seeds, but we liked it. The pomegranate imparts a tart astringency, but it can be masked fairly well, if you don’t purchase the pricey seeds alone.

 

Ingredients

- Pomegranate, half of a small/103 grams

- Apricots, 2 medium/ 104 grams

- Baby carrots, 0.5 cup/53 grams

- Bartlett pear, half medium/79 grams

- Almond milk, 1 cup/240 milliliters

- Honey, two teaspoons

 

Method

1) Wash all produce well; using a paring knife, remove skin from pomegranate and excess pith, and remove stem and seeds from pear

2) Add all ingredients to blender and process

 

Yield: 2 servings, 2 cups/560 grams

 

Nutrition Vital Stats

Calories: 125

Fat: 3 g

Sat Fat: 0

Protein: 2 g

Carbohydrate: 25 g

Fiber: 5 g

 

Healthy Bonus Points

Vitamins:  117% vitamin A, 24% vitamin C, 13% vitamin D, 13% vitamin K

Minerals: 11% calcium, 45% manganese, 13% potassium

Phytochemicals:  ALA, Alpha and beta-carotene, Anthocyanidins, Bergapten, Caffeic acid, Campesterol, Chlorogenic acid, Coumarin, Cryptoxanthin, Cyanidin, Ellagic acid, Ferulic acid, Friedelin,  Geraniol, Isoquercetin, Lupeol, Lutein, Luteolin, Lycopene,  Phytofluene, Phytosterols, Punicalagins, Quercetin, Secoisolariciresinol, Ursolic acid

Morning Chocoblast

Pear, Black Bean, Cocoa, Coffee

Wake yourself up with this delicious smoothie that brings the flavors of the sweet pear and velvety dark chocolate to a morning staple. The when protein and beans complete the nutritional package, and they also make this a filling beverage.

 

Ingredients

- Black beans, canned, 0.25 cup/42 grams

- Bartlett pear, half of a medium/80 grams

- Coffee, dark roast, brewed, 4 fluid ounces/120 milliliters

- Vanilla whey protein powder, 1 Tablespoon

- Dark cocoa powder, 1 Tablespoon

 

 

Method

1) Wash pear and remove stem and seeds

2) Add all ingredients to blender and process

 

Yield: 1 serving, 1 cup/242 grams

 

Nutrition Vital Stats

Calories: 152

Fat: 2 g

Sat Fat: 0

Protein: 11 g

Carbohydrate: 23 g

Fiber: 5 g

 

Healthy Bonus Points

Vitamins: None present at 10% level

Minerals: None present at 10% level

Phytochemicals:  ALA, Anthocyanidins, Caffeic acid, Campesterol, Catechins, Chlorogenic acid, Coumarin, Cyanidin, Eugenol, Ferulic acid, Friedelin, Gallic acid, Flavonols, Lutein, Phytosterols, Proanthocyanidins, Squalene, Tannins, Theaflavins, Trigonelline, Ursolic acid

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