Coconut milk is a great way to get in some extra calories while still keeping carbs low.
While the majority of 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 sweet and the lemon juice provides a little tart taste to balance the flavour profile and add a hit of vitamin C.
One serve provides 375 calories, 3 g protein, 35 g fat, 13 g of net carbs and P:E = 0.1.
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
- 1 cup almond milk
- 40 g (1.5 oz) blueberries, frozen
- 1 tsp of vanilla essence
- 1 tsp lemon juice
- In a blender add all ingredients.
- Blend well and serve.
This recipe is featured in the following recipe books optimised for nutrient density. Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.
- egg & dairy-free
- athletes & bulking
- cancer (weight gain)
- smoothies & juices
- autoimmune paleo
- low FODMAP
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