Rhubarb is a super hack to boost your calcium intake, particularly if you don’t enjoy a lot of dairy.
Rhubarb is also a great way to get vitamin A, C and K1, manganese, potassium and copper and the raspberries (which are also red) add some sweetness. This smoothie recipe is based on almond milk which provides tons of choline, vitamin D and E, copper, iron, magnesium, manganese, potassium and even more calcium.
This recipe uses almond milk also helps to keep calories low and maximise nutrient density, but you can use a different base (e.g. coconut water) and add other ingredients based on your nutritional goals and your taste.
If you make a batch of the rhubarb and raspberry mix you can add to your smoothies all week.
One serve provides 50 calories, 2 g protein, 3 g fat and 4 g of net carbs
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
- 120 g (4.2 oz) rhubarb, chopped
- 1 Tbsp raspberries, frozen
- 1 cup almond milk
- Pre-heat oven to 180°C/360°F (bake).
- Place rhubarb and raspberries in a small baking tray, add a splash of water and cover with foil.
- Bake for 15 minutes or until tender. Let cool.
- In a blender add almond milk and the rhubarb-raspberry mixture.
- 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.
- high protein:energy ratio
- egg & dairy-free
- cancer (weight maintenance)
- cancer (weight gain)
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