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