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Antioxidant-Smoothie

Created for the North Carolina Sweetpotato Commission by: Bucket List Tummy, Sarah Schlichter MPH, RDN
This bright hued smoothie is not only pretty to look at but is the perfect concoction of post workout recovery nutrients. Using sweetpotato as the base for complex carbohydrates, it also uses frozen mango chunks for some extra Vitamin A. It’s naturally sweetened with beets and maple syrup, and gets its creaminess (and protein!) from Greek yogurt. You’re getting the perfect 4:1 ratio of carbohydrates to protein, with a hefty dose of antioxidants and electrolytes as well. This smoothie can be eaten as a meal, or split in half as a snack!

Recipe

Servings 1
Calories 589 kcal

Ingredients
  

  • ¾ cup frozen mango chunks
  • Handful of ice
  • ⅓ C chopped beets Optional: can use canned beets
  • ⅔ cup vanilla fat free Greek yogurt
  • 1 cup milk
  • 2 Tbsp maple syrup
  • 1 tsp vanilla extract
  • ½ tsp cinnamon
  • ⅔ cup mashed cooked sweetpotato about 1 small to medium sweetpotato

Instructions
 

  • Mix all ingredients into high speed blender and blend.
  • Add more ice and sweetener as needed.
  • Optional: can replace maple syrup with honey for sweetener
    Nutrition analysis run using maple syrup

Notes

This bright-hued smoothie is not only pretty to look at but is the perfect concoction of post-workout recovery nutrients. Using sweetpotato as the base for complex carbohydrates, it also uses frozen mango chunks for some extra Vitamin A. It’s naturally sweetened with beets and maple syrup and gets its creaminess (and protein!) from the Greek yogurt. You’re getting the perfect 4:1 ratio of carbohydrates to protein, with a hefty dose of antioxidants and electrolytes as well. This smoothie can be eaten as a meal or split in half as a snack. 
Nutrition Facts
Antioxidant-Smoothie
Serving Size
 
1
Amount per Serving
Calories
589
% Daily Value*
Fat
 
8
g
12
%
Saturated Fat
 
5
g
31
%
Polyunsaturated Fat
 
0.4
g
Monounsaturated Fat
 
2
g
Cholesterol
 
34
mg
11
%
Sodium
 
305
mg
13
%
Potassium
 
1196
mg
34
%
Carbohydrates
 
108
g
36
%
Fiber
 
6
g
25
%
Sugar
 
83
g
92
%
Protein
 
23
g
46
%
Vitamin A
 
14353
IU
287
%
Vitamin C
 
49
mg
59
%
Calcium
 
404
mg
40
%
Iron
 
1
mg
6
%
Net Carbohydrates
 
102
g
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Serving: 1Calories: 589kcalCarbohydrates: 108gProtein: 23gFat: 8gSaturated Fat: 5gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 2gCholesterol: 34mgSodium: 305mgPotassium: 1196mgFiber: 6gSugar: 83gVitamin A: 14353IUVitamin C: 49mgCalcium: 404mgIron: 1mgNet Carbohydrates: 102g