Popeye Fruit Smoothie
Popeye Fruit Smoothie
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5 min.
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Post-workout ���� Meal
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Preparation Time
Nutritional Information (per serving)
large
small
780.0
390.0
Fat (g) 20.0 Saturated (g) 3.7 Monounsaturated (g) 9.1 Polyunsaturated (g) 3.7 omega-3 (g) 0.2 omega-6 (g) 3.0
10.0 1.9 4.6 1.9 0.1 1.5
Carbohydrates (g) fiber (g) sugars (g)
80.0 15.8 36.7
40.0 7.9 18.4
Protein (g)
70.0
35.0
Calories (k/cal)
Spinach is a super-food high in anti-inflammatory nutrients, vitamins, minerals and alkaline potential in the body. No wonder Popeye ate it to boost his strength. As a result, we try to include spinach in many of our meals, including our shakes. And while spinach doesn’t seem like it’d be a great smoothie ingredient, this shake tastes awesome as raspberries, goji berries and cashews lend their unique flavors to this drink.
Raspberries (frozen)
1 cup
Spinach
1 cup
Low-fat plain yogurt
1 cup
Low-fat milk
½ cup
Cashews
¼ cup
Fruit-flavored whey protein (equal to 50 g protein) 2 scoops Fresh goji berries
2 tbsp
Instructions Combine all ingredients in a countertop blender. Blend on high until mixture is a smooth consistency. Serves 1 large or 2 small.
Variations and Options If you are lactose intolerant or wish to avoid dairy, replace the 1 cup yogurt and ½ cup milk with 1 cup lactose-free yogurt and either 1 cup unsweetened soy milk or 1 cup water and ½ scoop protein powder. Alternatively, you can substitute with non-cow’s-milk dairy (e.g. goat’s milk). For a major vitamin boost, add up to 3 cups of spinach to the recipe. If you can’t find goji berries, you can substitute with goji berry juice or raisins. If you don’t have fruit-flavored protein powder, vanilla will work as well.
78
Gourmet Nutrition – Shakes & Smoothies
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5 min.
�� ������������
Post-workout ���� Meal
����������� ����
������� ����
Preparation Time
Nutritional Information (per serving)
large
small
780.0
390.0
Fat (g) 20.0 Saturated (g) 3.7 Monounsaturated (g) 9.1 Polyunsaturated (g) 3.7 omega-3 (g) 0.2 omega-6 (g) 3.0
10.0 1.9 4.6 1.9 0.1 1.5
Carbohydrates (g) fiber (g) sugars (g)
80.0 15.8 36.7
40.0 7.9 18.4
Protein (g)
70.0
35.0
Calories (k/cal)
Spinach is a super-food high in anti-inflammatory nutrients, vitamins, minerals and alkaline potential in the body. No wonder Popeye ate it to boost his strength. As a result, we try to include spinach in many of our meals, including our shakes. And while spinach doesn’t seem like it’d be a great smoothie ingredient, this shake tastes awesome as raspberries, goji berries and cashews lend their unique flavors to this drink.
Raspberries (frozen)
1 cup
Spinach
1 cup
Low-fat plain yogurt
1 cup
Low-fat milk
½ cup
Cashews
¼ cup
Fruit-flavored whey protein (equal to 50 g protein) 2 scoops Fresh goji berries
2 tbsp
Instructions Combine all ingredients in a countertop blender. Blend on high until mixture is a smooth consistency. Serves 1 large or 2 small.
Variations and Options If you are lactose intolerant or wish to avoid dairy, replace the 1 cup yogurt and ½ cup milk with 1 cup lactose-free yogurt and either 1 cup unsweetened soy milk or 1 cup water and ½ scoop protein powder. Alternatively, you can substitute with non-cow’s-milk dairy (e.g. goat’s milk). For a major vitamin boost, add up to 3 cups of spinach to the recipe. If you can’t find goji berries, you can substitute with goji berry juice or raisins. If you don’t have fruit-flavored protein powder, vanilla will work as well.
78
Gourmet Nutrition – Shakes & Smoothies
