Blueberry Kiwi Smoothie Recipe
Blueberry kiwi smoothie is fast and easy snack to make. Blueberry and kiwi provide ample of vitamins, minerals and antioxidants, while low fat or cottage cheese provide us with slow digesting protein for prolonged feeling of fullness.
In a shaker or any suitable pot, put blueberries - they can be frozen or fresh ones. Fresh are, of course, better, but frozen blueberries are availabe 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 good source of casein protein - very slowly digesting form of protein. Not to mention abundance of calcium in such cheeses ... |
Add some water and using hand blender, mix everything. Beware of blueberry stains - they are hard to clean. Whenever I make such smoothies, I wear black shirt - if I can't clean them, at least nobody can see them :o) |
Smoothie is over. During summer put shaker into the fridge for 30-40 minutes and it will be like ice-cream. Depending on the amount of water, you can make smoothie that can be eaten with a spoon or drunk directly from 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 above table, we have combined excellent sources of vitamins, minerals, fibers, antioxidants etc with 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 suites you...