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Vegan Coconut Berry Puree_CARE Lifestyle Program

CARE Recipe: Vegan Coconut Berry Smoothie (Simple. Beautiful. Nutrient-rich)

The purpose of just TWO of the foods in this recipe… 1. Berries: Contain anthocyanins which 1) neutralize free radicals, 2) are cardio-protective by increasing strength of vessels, 3) protect against macular degeneration and improve night vision, 4) provides cognitive protection and decreases neural inflammation, and finally, berries contain fiber for digestive health. 2. 100% Pure Maple Syrup contains ‘Prebiotics’ which are the preferred fuel source for our probiotics (friendly gut bacteria) which increase digestive and immune health. Maple also contains anti-oxidants, anti-bacterial, anti-cancer, and anti-diabetic properties (presented in 2010 at American Chemical Society’s Annual Meeting). It’s believed that the sap protects the tree from the oxidative properties of the sun, making it a beneficial anti-oxidant in our systems, too!

  • Total Time: 10 minutes
  • Yield: 1

Ingredients

  • 1 cup strawberries, (frozen can be used)
  • 1 cup blueberries, (frozen can be used)
  • 2 tablespoon plant based protein powder, (whey could be used making it vegetarian vs vegan)
  • 1 teaspoon maple syrup (100% maple)
  • 1/2 cup light coconut milk
  • 3 cups of baby spinach (or baby kale)
  • 1 tablespoon chia seeds, (optional)

Instructions

  1. In a food processor or blender, mix all ingredients and blend well.
  2. Add water if needed for desired consistency.
  3. Enjoy as either one full serving for breakfast (nutrition provided) or portion into 1/2 cup servings for snacks.

Notes

If using frozen berries, the saturated fat in coconut milk could get too firm and not mix well. You could add a little more water and substitute a nut butter. This antioxidant-rich puree also freezes well and can be used as a gluten, dairy-free, and vegan alternative to ice-cream or used to make home-made popsicles. 

  • Author: Teri Rose, MS, LN, OblSB
  • Prep Time: 10 minutes
  • Cook Time: 0 minutes
  • Category: Breakfast
  • Method: no cook
  • Diet: Vegan

Nutrition

  • Calories: 390
  • Sugar: 28g
  • Sodium: 120mg
  • Fat: 14g
  • Saturated Fat: 8g
  • Unsaturated Fat: 4g
  • Trans Fat: 0g
  • Carbohydrates: 50g
  • Fiber: 14g
  • Protein: 25g
  • Cholesterol: 4mg

Keywords: vegan breakfast smoothie, food as medicine

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