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Protected: Chocolate Chocho Bone Loving Smoothie

Written by
Irma Jennings, INHC
Uploaded
October 28

https://food4healthybones.com

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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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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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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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!
No ratings yet
Print Recipe Pin Recipe
Want More Recipes?Find more bone-loving recipes in my Comprehension Bone Health Program (CBHP) Waiting List here!
See all recipes here.
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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Irma Jennings, INHC - Osteoporosis Patient Navigator

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