Blueberry Kiwi Smoothie Recipe
Blueberry kiwi smoothie is a fast and easy snack to make.
Blueberry and kiwi provide ample vitamins, minerals, and antioxidants, while low fat or cottage cheese provides us with slow-digesting protein for the prolonged feeling of fullness.
Published: January 28, 2016.
In a shaker or any suitable pot, put blueberries - they can be frozen or fresh ones. Fresh is, of course, better, but frozen blueberries are available all year long ... |
Peel off 1-2 medium-sized kiwis and put them into the shaker. Add some cottage or low-fat cheese. Cottage or low-fat cheese are a good source of casein protein - a very slowly digesting form of protein. Not to mention the abundance of calcium in such cheeses ... |
Add some water and using a hand blender, mix everything. Beware of blueberry stains - they are hard to clean. Whenever I make such smoothies, I wear a black shirt - if I can't clean them, at least nobody can see them :o) |
Smoothie is over. During summer put the shaker into the fridge for 30-40 minutes and it will be like ice-cream. Depending on the amount of water, you can make a smoothie that can be eaten with a spoon or drunk directly from the shaker. Bone appetite! |
Nutritional values of blueberry kiwi smoothie are:
| Food | Amount | Protein | Carbs | Fats | Fibers |
| Blueberries | 150g | 1g | 11g | 1g | 7g |
| Kiwi | 100g | 1g | 11g | 0.5g | 4g |
| Cottage Cheese | 150g | 18g | 4g | 3g | 0g |
| Total: | 20g | 26g | 4.5g | 11g | |
| Calories: | 80 kcal | 104 kcal | 40 kcal | - | |
That is around 225 kcal, mostly from carbs and protein, some from fats. Fiber content is also great - 11g.
Various shakes and smoothies are great snacks that can be made very quickly - that is why I like them. And if you look at the content in the above table, we have combined excellent sources of vitamins, minerals, fibers, antioxidants, etc. with a great source of lean, slow-digesting casein protein.
These are the general guidelines for most of the shake and smoothie recipes - experiment and find out what best suits you...