Coconut Blueberry Smoothie

Coconut milk is a great way to get in some extra calories while keeping carbs low.  

While most people are trying to lose weight, this smoothie (with plenty of energy-dense fat and low levels of protein) is great for those trying to gain weight (e.g. cancer patients who have experienced sarcopenia during treatment or athletes who need some extra fuel).

Coconut milk also provides heaps of minerals such as copper, iron, manganese, potassium and zinc.  Blueberries boost antioxidants and provide a unique flavour to complement the coconut milk.  

Vanilla extract provides a little bit of sweetness and the lemon juice provides a little tart taste to balance the flavour profile and add vitamin C.

Macros 

One serve provides 375 calories, 3 g protein, 35 g fat, 13  g of net carbs and P:E = 0.1.

Micros  

The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  

Ingredients 

SERVES 2

  • 1 cup almond milk
  • 40 g (1.5 oz) blueberries, frozen
  • 1 tsp of vanilla essence
  • 1 tsp lemon juice

Directions 

  • In a blender, add all ingredients.
  • Blend well and serve.

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