E2G EAT TO GROW
April Blackberry Zinger Smoothie
By Amanda Burrill, MS
Low-calorie, loaded in nutrients, and a vegan option. Everybody is happy.
V
egans and vegetarians, if you are real,
this one is for you. I mean, I still leave
cookies for Santa.
And for the 90 percent who aren’t
rabbits, don’t go tossing this issue across the
room. You can still use your favorite whey
protein powder in this low-calorie, high-nu-
trient shake and learn about an ingredient or
two you should absolutely be incorporating
into your diet.
I sneak superfoods into almost everything
I blend or bake. That’s why I concoct a recipe
for you each month with lots of goodies,
oftentimes completely undetectable to the
palate, that support your health.
Hemp powder is not one of those flavor-
less magical superfoods. To make sure this
smoothie delivers in the taste category as
much as the health one, it gets a little sweet-
ness boost from all-natural stevia. If you go
the traditional vanilla whey protein powder
route, hold off on the sweetener.
Hemp is a complete protein, meaning
it contains all eight essential amino acids,
making it a great alternative source of protein
for vegetarians and vegans. Soy protein also
falls into that category, but it’s not as easily
digestible and readily available to the body
as hemp protein (soy often leads to gas and
bloating). Hemp protein also contains the
essential fatty acids (omega-3 and omega-
6) in a three-to-one ratio. This optimal ratio
reduces the risk of heart attack—always a risk
with this new administration.
Blackberries, mint, and lime juice are all
great low-calorie ingredients that have the
power to boost this shake’s unique flavor into
overdrive. Lastly, over half the carbs in this
smoothie come from dietary fiber.
INGREDIENTS
½ cup blackberries
10 large mint leaves
½-inch chunk of raw turmeric
1 lime, juiced
3 tablespoons hemp protein
8 oz. favorite milk (I like unsweetened vanilla
almond milk)
Stevia to taste
Handful of ice
DIRECTIONS: Combine all ingredients in a
blender, beginning with the liquid to avoid
sticky clumps. Blend until smooth.
TOTAL (PER SERVING): 188 calories,
27 g carbs, 17 g protein, 6 g fat, 14 g fiber
38 aprIl 2017 | ironmanmagazine.com
Superfood 101
BLACKBERRIES: These berries don’t get
enough credit. They aren’t as “superfoody”
as blueberries, tasty (IMO) as raspberries,
or omnipresent as strawberries, but don’t
overlook the juicy blackberry. They have a lot
going for them, including a big hit of vitamin
C for your immune system. They also pack
a large dietary fiber punch and are a great
source of manganese, an essential mineral
our bodies use in the formation of connective
tissue and bones.
MINT: Mint is one of my favorite ways to
add flavor to a dish, drink, or smoothie with-
out adding calories, sugar, or sodium. Fresh
herbs are often overlooked as “superfoods,”
but many, including mint, offer significant
benefits. Mint is a calming and soothing herb
that’s been used for thousands of years to
help an upset stomach and aid digestion, re-
lieving discomfort from gas and bloating. No
wonder Grams always drank that peppermint
tea! Mint also contains menthol, which helps
break up mucus, making it