Nutrition balance score
Great
Glycemic Index
45
Low
Glycemic Load
75
High
Nutrition per serving
Calories1377.9 kcal (69%)
Total Fat65.5 g (94%)
Carbs166 g (64%)
Sugars114.2 g (127%)
Protein56.5 g (113%)
Sodium256.5 mg (13%)
Fiber31.1 g (111%)
% Daily Values based on a 2,000 calorie diet
Ingredients
1 servings
6strawberries
large
1 cupblueberries
0.5avocado
2 cupsfruit
what ever is available that I like, mango, cherry, pineapple, blackberry, mellon, etc
1carrot
small, or 1/2-1/3 large carrot, steamed
0.5tomato
grilled
½ cupspinach
steamed
1 cupnatural yogurt
1banana
2tangerines
or 1 orange
½ cupcoconut milk
2 Tbsp100% peanut butter
no salt, sugar, oil, etc
1 Tbspcacao
protein powder
water
Instructions
Step 1
Of course all ingredients and amounts are optional to taste. All ingredients could be fresh, of course, as well.
Buy In Bulk If Possible
Step 2
Carrots, spinach, tomatoes, yogurt, (frozen) fruit including avocados, bananas
Step 3
Look for sales on items. Perhaps even go to that store that sells an item cheap even though it is out of your way and buy in bulk.
Tips on Portioning
Step 4
I really like to portion out using 4 oz silicon ice cube trays I found on Amazon. The cube ones make cubes that stack nicely for saving space. Spinach, yogurt, tomatoes, etc.
Step 5
Small things like carrots and bananas prep and freeze on a cookie sheet. When frozen bag or container them. They will be easier to get out.
Bulk Prep, Portion Out, and Freeze
Step 6
Cut in half and grill tomatoes (for bioavailability), portion, cool, and freeze
Step 7
Steam carrots (for bioavailability), cool, and freeze (see above tips)
Step 8
Steam spinach until wilted (for bioavailability), portion, cool, and freeze
Step 9
Portion yogurt, freeze
Step 10
Slice bananas, freeze (see above tips)
Smoothie
Step 11
If you froze everything listed you will want to take out one smoothie's worth 2 days ahead and put in the refrigerator. This conserves the energy it took to freeze and the energy used to climate control your home.
Step 12
I rotate this using my blender pitcher and a glass 4-cup measuring cup or bowl.
Step 13
Add coconut milk when in pitcher.
Step 14
Add some water to start. Then add more while blending until the consistency you like.
Step 15
Peanut butter and cacao are best added while blending, otherwise they will stick to the sides. Same for protein powder if you are adding.
Notes
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Crispy
Easy
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