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Protected: Chocolate Chocho Bone Loving Smoothie

Written by
Irma Jennings, INHC
Uploaded
October 28

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Chocolate Chocho Bone Loving Smoothie

Two words describe this smoothie. So Good! Not only is it so good, but it is creamy, delicious and incredibly satisfying. Add to that all the benefits of a few bone loving ingredients and you have the perfect breakfast, lunch or snack.
I used my favorite protein powder, Mikuna Chocho. Mikuna Protein Powder is made from Chocho, which has been cultivated by indigenous farmers for centuries along the Inca trail in the Andes. Chocho is an ancient crop with superior benefits. A complete plant protein, Chocho is naturally packed with calcium, vitamin E, magnesium, plant fiber, 9/9 essential amino acids, and more protein than any other plant source on the planet. It is also lectin free. Lectins are commonly found in grains, nightshades, and legumes, lectins are proteins known to cause bloating and digestive problems.  https://mikunafoods.com/
I also used my favorite cacao, Botanica Origins Premium Organic Cacao Powder, 24 oz Value Pack | Low Cadmium | Raw | Unsweetened | Gluten-Free | Vegan, Keto and Paleo Friendly. I was so excited to find a cacao that was low in Cadmium and tastes wonderful. https://amzn.to/3pfmMpF.
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Prep Time 10 minutes
Total Time 10 minutes
Course Breakfast, Lunch, smoothie, Snack
Cuisine American
Servings 2
Calories 278 kcal

Equipment

  • 1 blender high speed

Ingredients
  

  • 1/2 cup prunes chopped-organic
  • 1/2 cup cherries frozen-organic
  • 1 cup oat milk Pacific Organic Oat Milk
  • 2 tbsp protein powder Mikuna Chocho
  • 2 tbsp cacao Botanica Origins Premium Organic Cacao Powder
  • 1 cup water
  • 6 ice cubes

Instructions
 

  • chop prunes
  • add all ingredients to the high speed blender
  • blend until smooth and creamy

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 278kcalCarbohydrates: 46gProtein: 16gFat: 5gSaturated Fat: 2gPolyunsaturated Fat: 0.04gMonounsaturated Fat: 0.04gSodium: 64mgPotassium: 483mgFiber: 10gSugar: 14gVitamin A: 608IUVitamin C: 3mgVitamin D: 49µgVitamin K: 27µgCalcium: 242mgIron: 1mgMagnesium: 117mgPhosphorus: 180mgSelenium: 3.1µgZinc: 0.2mg
Keyword chocho, chocloate, Prunes, smoothie
Tried this recipe?Let us know how it was!

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Blueberry Chia Pudding

 Chia pudding provides a great protein-packed pudding, plus chia seeds are a rich source of omega 3 fatty acids, contain a good amount of calcium, zinc and a full range of B vitamins.   A single ounce of the seeds also contains 18% of your recommended daily allowance of calcium, which is vital for healthy bone, muscle, and nerve functioning.The blueberries are a low-carb fruit, high in fibre, vitamin C, vitamin A, manganese and are the king of antioxidant foods. **
**webmd/health benefits of chia seeds
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Prep Time 10 minutes
Cook Time 0 minutes
2 hours
Total Time 10 minutes
Course Breakfast, Dessert, Snack
Cuisine American
Servings 2
Calories 221 kcal

Equipment

  • 1 blender

Ingredients
  

  • 1/3 cup blueberries
  • 1 cup oat milk
  • 1 tsp maple syrup or use monk fruit as sweetener for a low glycemic response
  • 4 tbsp chia seeds
  • 1/2 tsp cinnamon
  • 1/2 cup raspberries

Instructions
 

  • In a blender, mix blueberries, maple syrup and milk.
  • Pour in a medium bowl.
  • Add chia seeds.
  • Mix and place in the fridge for 2 hours. Stir and add additional cut fruit.
  • Chill for another hour or more before serving.

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 221kcalCarbohydrates: 32gProtein: 7gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 6gMonounsaturated Fat: 1gTrans Fat: 0.04gSodium: 61mgPotassium: 231mgFiber: 12gSugar: 15gVitamin A: 284IUVitamin C: 11mgVitamin D: 49µgVitamin K: 7µgCalcium: 342mgIron: 3mgMagnesium: 90mgPhosphorus: 218mgSelenium: 13µgZinc: 1mg
Keyword blueberries, chia seeds, oat milk
Tried this recipe?Let us know how it was!

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Savory Smoothie with High Protein and Calcium

Fruit smoothies are delicious and easy to make. But if you are not consuming extra sugars in your diet, I recommend trying an alkaline-forming savory smoothie. The complex carbohydrates are absorbed and metabolized more slowly than the sugars in fruits. With the addition of protein powder and almond butter, your smoothie becomes high in both protein and calcium and a multitude of other nutrients. Add your favorite spices to kick it up a notch and you won't miss the sweetness of the fruit.
Here is the protein powder I use: Mikuna Protein Powder is made from Chocho, which has been cultivated by indigenous farmers for centuries along the Inca trail in the Andes. Chocho is an ancient crop with superior benefits. A complete plant protein, Chocho is naturally packed with calcium, vitamin E, magnesium, plant fiber, 9/9 essential amino acids, and more protein than any other plant source on the planet. It is also lectin free. Lectins are commonly found in grains, nightshades, and legumes, lectins are proteins known to cause bloating and digestive problems. Please use my Amazon Affiliate Link:  https://amzn.to/3gyZLNR
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Prep Time 10 minutes
Cook Time 0 minutes
Total Time 10 minutes
Course Breakfast, Lunch, smoothie, Snack
Cuisine American
Servings 1
Calories 246 kcal

Equipment

  • 1 blender preferably high speed
  • 1 knife
  • 1 cutting board

Ingredients
  

  • 1 cup kale chopped
  • 1/4 cup parsley fresh
  • 1/2 cup zucchini cubed
  • 2 Tbsp almond butter
  • 2 Tbsp protein powder Mikuna- chocho
  • 1 TBSP lemon juice
  • 6 leaves mint
  • 1 tsp ginger fresh, chopped
  • 1 cup ice water add a couple ice cubes and a little less water to make it colder
  • 1-4 drops monk fruit optional for sweetness

Instructions
 

  • Place all ingredients into a high speed blender and process until creamy and smooth.

Notes

Since you are not adding any frozen fruit to this recipe I suggest chilling your blender and adding a couple ice cubes to the smoothie to get it nice and cold. 
Always remember you can change what you add to your smoothies to satisfy your specific taste buds. It can be fun to experiment and make this "your" special smoothie.
I added Monk Fruit as an optional sweetener because it has zero calories as does not produce a glycemic response. 
 *Monk fruit is an excellent source of triterpinoids, a group of mogrosides responsible for higher sweetness and pharmacological properties of fruit. Mogroside extract of monk fruit gives higher (>300 times) sweetness as compared to sucrose with low or no caloric value. Several foods sweetened with mogrosides or monk fruit extract have shown significant reduction in glycemic index and 196 Pantnagar Journal of Research [Vol. 17(3), September-December, 2019] diabetes. The non-nutritive natural sweetener compositions developed using monk fruit have also shown similar taste and other sensory attributes as sucrose. As such, monk fruit as sweetener shows a wide scope for its use as a table top sweetener as well as in different foods, confectionary beverages and pharmaceutical industries.
 
The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 246kcalCarbohydrates: 15gProtein: 22gFat: 19gSaturated Fat: 2gPolyunsaturated Fat: 5gMonounsaturated Fat: 10gSodium: 60mgPotassium: 1038mgFiber: 8gSugar: 4gVitamin A: 6867IUVitamin C: 84mgVitamin K: 301µgCalcium: 315mgIron: 3mgMagnesium: 137mgPhosphorus: 255mgSelenium: 2µgZinc: 2mg
Keyword avocado, calcium, kale, protein, smoothie, vegetable
Tried this recipe?Let us know how it was!

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High Calcium, High Protein, K1 & K2 Smoothie

When you think of great ways to get calcium, you might think of milk or cheese. But have you ever thought of creating a great calcium rich, high protein smoothie filled with K1 and K2? This recipe is great news, because who doesn’t like smoothies? So if you’re looking for a fun, tasty way to get more of these nutrients into your diet check out this smoothie.
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Prep Time 10 minutes
Cook Time 0 minutes
Total Time 7 minutes
Course Breakfast, Lunch, smoothie, Snack
Cuisine American
Servings 1
Calories 348 kcal

Equipment

  • 1 blender high speed preferred

Ingredients
  

  • 1/2 cup kale
  • 1/3 cup Kefir
  • 1/3 cup protein powder Mikuna chocho protein powder
  • 1/3 cup water
  • 1/4 cup banana frozen
  • 1/4 cup pineapple frozen
  • 1 leaf mint leaves
  • 1 leaf basil leaves
  • 1/2 tsp lime juice
  • 1/2 tsp avocado

Instructions
 

  • Add all of the ingredients to a blender.
  • Blend until smooth.

Notes

I chose these ingredients because they provided the high calcium, high protein and K1 and K2.  The K2 comes from the Kefir and so important for your bone health. I also kept the oxalate levels low.
 
 
The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 348kcalCarbohydrates: 27gProtein: 26gFat: 14gSaturated Fat: 8gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gCholesterol: 10mgSodium: 426mgPotassium: 328mgFiber: 3gSugar: 18gVitamin A: 3579IUVitamin C: 40mgVitamin D: 32µgVitamin K: 132µgCalcium: 224mgIron: 8mgMagnesium: 37mgPhosphorus: 37mgSelenium: 1µgZinc: 0.4mg
Keyword Banana, kale, kefir, lime, mint, protein, smoothie
Tried this recipe?Let us know how it was!

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Vegan Red Velvet Smoothie

This Vegan Red Velvet Smoothie (named velvet because of its velvety texture) is packed with nutrient dense ingredients to boost energy, stamina, and vitality.  This smoothie is refreshingly tart from the cranberries and creamy from the avocado. The Mikuna protein powder and the Laird's Superfood Creamer provides calcium, magnesium and protein. The sweetness comes from the dates and there is no added refined sugar. It is healthy, wholesome, vegan and bone friendly!
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Prep Time 10 minutes
Total Time 13 minutes
Course Breakfast, Lunch, smoothie, Snack
Cuisine American
Servings 1
Calories 150 kcal

Equipment

  • 1 blender high speed recommended

Ingredients
  

  • 1 cup water
  • 1/2 tsp vanilla extract
  • 4 dates
  • 1 cup cranberries organic, frozen, unsweetened
  • 1 Tbsp protein powder Mikuna brand
  • 1 Tbsp coconut creamer Laird's Unsweetened Superfood Creamer
  • 2 mint leaves
  • 1 tsp avocado

Instructions
 

  • Add the water and vanilla to the blender
  • chop the dates into small pieces and add to blender
  • add all the remaining ingredients to the blender
  • blend on high speed until creamy and fully blended

Notes

Laird’s Unsweetened Superfood Creamer ingredients include, Coconut Milk Powder, Aquamin (calcium from marine algae), and Organic Extra Virgin Coconut Oil. 
https://lairdsuperfood.com
Mikuna Protein Powder is made from Chocho, which has been cultivated by indigenous farmers for centuries along the Inca trail in the Andes. Chocho is an ancient crop with superior benefits. A complete plant protein, Chocho is naturally packed with calcium, vitamin E, magnesium, plant fiber, 9/9 essential amino acids, and more protein than any other plant source on the planet. It is also lectin free. Lectins are commonly found in grains, nightshades, and legumes, lectins are proteins known to cause bloating and digestive problems.  https://mikunafoods.com/
 
The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 150kcalCarbohydrates: 35gProtein: 5gFat: 1gSaturated Fat: 0.1gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 1gSodium: 16mgPotassium: 321mgFiber: 6gSugar: 23gVitamin A: 155IUVitamin C: 15mgVitamin K: 7µgCalcium: 70mgIron: 1mgMagnesium: 24mgPhosphorus: 33mgSelenium: 1µgZinc: 0.2mg
Keyword avocado, bone healthy, cranberries, Gluten Free, protein, Vegan, Vegetarian
Tried this recipe?Let us know how it was!

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Egg and Avocado Salad

If you love egg salad it’s now time to try egg salad in a brand new way. A simple nutrition rich ingredient such as avocado with the addition of lemon, salt, pepper makes a delicious egg without using any mayonnaise. This makes a great vegan dish. Try adding your favorite herbs to add an additional kick to the salad.
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Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Course Breakfast, Lunch, Side Dish, Snack
Cuisine American
Servings 2
Calories 240 kcal

Equipment

  • 1 double boiler if you are steaming your eggs

Ingredients
  

  • 2 eggs hard boiled
  • 1 avocado
  • 1 lemon juiced
  • 1 dash salt to taste
  • 1 dash pepper to taste

Instructions
 

  • Peel eggs, cut eggs and place into a small bowl.
  • Slice avocado in half, remove the pit and place avocado in bowl.
  • Combine eggs and avocado by smashing with a fork.
  • Add lemon juice to taste. 
  • Add salt and pepper to taste.

Notes

These nutrition facts are for 1 serving of your recipe.
Total servings for this recipe: 2
The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 240kcalCarbohydrates: 14gProtein: 8gFat: 19gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 11gTrans Fat: 1gCholesterol: 164mgSodium: 90mgPotassium: 623mgFiber: 8gSugar: 2gVitamin A: 396IUVitamin C: 39mgVitamin D: 1µgVitamin K: 21µgCalcium: 51mgIron: 2mgMagnesium: 39mgPhosphorus: 148mgSelenium: 14µgZinc: 1mg
Keyword avocado, egg salad, eggs, Osteopenia, Osteoporosis
Tried this recipe?Let us know how it was!

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Fonio Breakfast Porridge / Cereal

Fonio is a kind of millet that has a nutty flavor – a cross between couscous and quinoa in both appearance and texture. It has been cultivated in West Africa for thousands of years, and is a favorite in salads, stews, porridges and even ground into flour. It’s gluten-free and nutritious because of two amino acids, cystine and methionine, which make it a favorite to be baked into bread for diabetics, those who are gluten intolerant or have celiac disease. 
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Prep Time 51 minutes
Cook Time 5 minutes
Total Time 10 minutes
Course Breakfast
Cuisine African
Servings 2
Calories 233 kcal

Equipment

  • 1 pot

Ingredients
  

  • 1/4 cup Fonio like couscous
  • 1 cup oat milk
  • 2 tbsp walnuts chopped
  • 2 tbsp almonds cut
  • 2 tbsp prunes chopped
  • 1/4 cup blueberries

Instructions
 

  • Mix 1/2 cup Fornio
  • 2 cups water or milk of choice
  • add a pinch of sal
  • Bring mixture to a boil, stir and turn down to low
  • Stir occasionally for 3-5 minutes
  • Serve topped with walnuts, almonds, chopped prunes or figs, fresh blueberries.

Notes

Fonio is an African heritage grain — or ancient grain — that’s considered the continent’s oldest cultivated cereal.
Native to West Africa, it’s a staple most commonly enjoyed in the mountainous areas of countries like Burkina Faso, Guinea, Senegal, Mali, and Nigeria.
 
The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 233kcalCarbohydrates: 27gProtein: 6gFat: 13gSaturated Fat: 1gPolyunsaturated Fat: 6gMonounsaturated Fat: 4gSodium: 57mgPotassium: 299mgFiber: 4gSugar: 18gVitamin A: 374IUVitamin C: 2mgVitamin D: 49µgVitamin K: 13µgCalcium: 217mgIron: 2mgMagnesium: 50mgPhosphorus: 95mgSelenium: 1µgZinc: 1mg
Keyword Fonio, Gluten Free, Osteopenia, Osteoporosis, Vegan, Vegetarian
Tried this recipe?Let us know how it was!

https://food4healthybones.com

Amaranth Hot Cereal

Amaranth is a group of more than 60 different species of grains that have been cultivated for about 8,000 years. These grains were once considered a staple food in the Inca, Maya and Aztec civilizations. Its earthy, nutty flavor works well in a variety of dishes
Amaranth is a nutritious, gluten-free grain that provides plenty of fiber, protein and micronutrients, such as manganese, magnesium, phosphorus and iron.
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Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Course Breakfast
Cuisine American, South American
Servings 4
Calories 301 kcal

Equipment

  • 1 pot 3-4 quart
  • 1 silicone spatula

Ingredients
  

  • 1 cup amaranth
  • 1 cup water
  • 1 1/4 cup milk whole or alternative milk
  • 1/4 tsp sea salt fine
  • 1/4 cup walnuts
  • 4 prunes chopped
  • 1 tsp maple syrup pure

Instructions
 

  • In a 3- to 4-quart heavy saucepan combine the amaranth and the water.
  • Cover the pan and bring the mixture to a boil, whisking occasionally.
  • Using a heatproof rubber spatula, push any seeds clinging to the side of the pot into the liquid, then reduce the heat to low and continue to simmer and stir occasionally, covered, until the liquid is absorbed, 20 to 25 minutes
  • Stir in salt.
  • Remove the pan from the heat and let it stand, covered, 5 to 10 minutes.
  • Divide amaranth among bowls and top with nuts, prunes, maple syrup and milk.

Notes

You can save time by making amaranth several days ahead, keeping it chilled, covered, and then reheating it with a little extra water.

Nutrition

Calories: 301kcalCarbohydrates: 44gProtein: 10gFat: 11gSaturated Fat: 3gPolyunsaturated Fat: 5gMonounsaturated Fat: 2gCholesterol: 9mgSodium: 180mgPotassium: 469mgFiber: 4gSugar: 10gVitamin A: 204IUVitamin C: 2mgVitamin D: 1µgVitamin K: 6µgCalcium: 186mgIron: 4mgMagnesium: 145mgPhosphorus: 378mgSelenium: 11µgZinc: 2mg
Keyword Amaranth, Egg Free, Gluten Free, Osteopenia, Osteoporosis, Prunes
Tried this recipe?Let us know how it was!

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Irma Jennings, INHC - Osteoporosis Patient Navigator

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