Dean's Fruit & Veggie Smoothie
From CRSWiki
By Dean Pomerleau
Ingredients & Amounts
4.4 oz (125 g) Fruit Mix: Strawberries, Blueberries, Raspberries, Blackberries, Cherries, Cantaloupe, Oranges, Grapefruit, Apple, Kiwi
3.5 oz (100 g) Mixed Veggies: Broccoli, Cauliflower, Spinach, Turnip Greens, Onions, Carrots, Radishes, Snow Peas, Red Peppers, Hot Peppers, Sprouts
8.5 g Soy Protein *Actual Recipe uses Whey Protein
1.5 g Cinnamon
2.5 g Flaxseeds
7.5 g Canola Oil *Actual Recipe uses Flax Oil
2.65 fl oz (75 g) Skim Milk
8 fl oz (227 g) Water
Instructions & Comments
1. Prepare fruit and vegetables by washing them.
2. Mix ingredients in blender until smooth.
3. Serves one. Enjoy.
Dean's original (2000) recipe uses whey protein powder and flax oil instead of soy protein powder and canola oil. Flax oil has a higher quantity of Omega-3 fatty acids.
Nutrition Facts
Serving Size: 547 g (20 fl oz)
| Servings Per Recipe 1 | |
|---|---|
| Calories (kcal) | 237 |
| Carbohydrates | 28.6 g |
| Protein | 13.6 g |
| Fat | 9.8 g |
| Vitamin A | 5440 IU |
| Vitamin C | 109 mg |
| Vitamin E | 2.94 mg |
| Calcium | 205 mg |
| Omega-3 PUFAs | 1.35 g |
| Magnesium | 67 mg |
| Omega-6 PUFAs | 2.94 mg |
| Fiber | 7.6 g |
