Coconut Blueberry Smoothie

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.

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.

Suitable for 

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.   

Nutrient Optimiser

If you want to take your nutrition to the next level, we’d love you to check out Nutrient Optimiser to get your free food list and more recipes optimised for your goals.  We have designed Nutrient Optimiser to be the quickest and easiest way to optimise your nutrition at the micronutrient level.  

You can select from our database of five hundred recipes to plan your meals for the coming week to ensure you will get the nutrients you need to thrive.  Then, if you are able to track your current diet for a few days, Nutrient Optimiser will identify the foods and meals that you need to fill your macro and micronutrient gaps.