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Immune Boosting Blackberry Pea Milk Smoothie
Smoothies
Nutri-ScoreA

Immune Boosting Blackberry Pea Milk Smoothie

Rubus fruticosus, Pisum sativum

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Immune Boosting Blackberry Pea Milk Smoothie provides 150 kcal, 6.5g of protein, 25g of carbohydrates, and 5g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

This smoothie combines the antioxidant-rich blackberries with protein-packed pea milk, creating a delicious and nutritious drink that supports immune health.

Also known as:
Blackberry SmoothiePea Milk Smoothie
Scientific NameRubus fruticosus, Pisum sativum
Region of OriginUnited States
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories150 kcal
Water
90%
Fiber5g
Total34.5g
Protein
6.5g(19%)
Fats
3g(9%)
Carbohydrates
25g(72%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin A54 µg (6%)
Vitamin C30 mg (33%)
Vitamin E1.5 mg (10%)
Vitamin K19 µg (16%)
Vitamin b1 (thiamine)0.1 mg (8%)
Vitamin b2 (riboflavin)0.1 mg (6%)
Vitamin b3 (niacin)1 mg (6%)
Vitamin b5 (pantothenic acid)0.5 mg (10%)
Vitamin b6 (pyridoxine)0.1 mg (6%)
Folate30 µg (8%)
Choline10 mg (2%)
Vitamins with less than 2% DV
Vitamin D: 0 µgVitamin B12: 0 µg

Minerals

Major Source (≥ 2% DV)
Calcium120 mg (10%)
Iron1.5 mg (8%)
Magnesium30 mg (8%)
Phosphorus50 mg (4%)
Potassium300 mg (6%)
Zinc0.5 mg (5%)
Copper0.1 mg (11%)
Manganese0.5 mg (25%)
Minerals with less than 2% DV
Selenium: 0.5 µg

Health Benefits

✓Blackberries are high in vitamins C and K, which are essential for immune function and skin health.
✓Pea milk is a great source of plant-based protein and contains essential amino acids that support muscle health and recovery.

Possible Risks & Side Effects

!No clinically significant precautions or contraindications have been documented for this food in standard dietary intake.

How to Prepare & Consume

Blend all ingredients until smooth. Serve chilled for the best flavor.

Smart Selection & Storage

How to Select

Choose ripe blackberries that are plump and deep in color. For pea milk, look for unsweetened varieties without additives.

How to Store

Store blackberries in the refrigerator and consume within a few days. Pea milk should be refrigerated and consumed before the expiration date.

Medicinal Profile & Bioactive Compounds

Therapeutic properties, key bioactive compounds, and clinical applications of this food.

Medicinal Properties
AntioxidantAnti-inflammatory
Main Applications
•Immune support
•Nutritional supplementation
Bioactive Compounds
Anthocyanins

These compounds provide antioxidant effects, helping to reduce inflammation and support immune function.

Isoflavones

Plant compounds that may help improve heart health and reduce the risk of certain diseases.

How to Consume
FreshSmoothieChilled
Did you know?

"Blackberries are not only delicious but also one of the highest antioxidant fruits available."

Myths vs Realities

MythMyth: Smoothies are always healthy.
RealityReality: Not all smoothies are healthy; it depends on the ingredients used.
MythMyth: Pea milk is low in protein.
RealityReality: Pea milk is actually high in protein, comparable to cow's milk.
MythMyth: Blackberries are only for desserts.
RealityReality: Blackberries can be used in savory dishes as well as smoothies.

Healthy Recipes

Blackberry Pea Milk Smoothie Bowl

This vibrant smoothie bowl is packed with antioxidants and protein, perfect for a nutritious breakfast or snack.

Ingredients
  • 1 cup Immune Boosting Blackberry Pea Milk Smoothie
  • 1/2 banana
  • 1/4 cup granola
  • 1 tablespoon chia seeds
  • fresh blackberries for topping
Instructions
  1. 1. Blend the Immune Boosting Blackberry Pea Milk Smoothie with the banana until smooth.
  2. 2. Pour the smoothie into a bowl and top with granola, chia seeds, and fresh blackberries.
  3. 3. Enjoy with a spoon for a delightful breakfast.

Blackberry Pea Milk Protein Pancakes

Fluffy pancakes infused with blackberry pea milk for a deliciously healthy twist on a classic breakfast.

Ingredients
  • 1 cup whole wheat flour
  • 1 cup Immune Boosting Blackberry Pea Milk Smoothie
  • 1 tablespoon baking powder
  • 1 tablespoon honey
  • 1 egg
Instructions
  1. 1. In a bowl, mix the flour and baking powder.
  2. 2. In another bowl, whisk together the Immune Boosting Blackberry Pea Milk Smoothie, honey, and egg.
  3. 3. Combine wet and dry ingredients, then cook on a hot griddle until golden brown on both sides.

Blackberry Pea Milk Chia Pudding

A creamy and nutritious chia pudding made with blackberry pea milk, perfect for meal prep and healthy snacking.

Ingredients
  • 1 cup Immune Boosting Blackberry Pea Milk Smoothie
  • 1/4 cup chia seeds
  • 1 tablespoon maple syrup
  • 1/2 teaspoon vanilla extract
Instructions
  1. 1. In a bowl, whisk together the Immune Boosting Blackberry Pea Milk Smoothie, chia seeds, maple syrup, and vanilla extract.
  2. 2. Cover and refrigerate for at least 4 hours or overnight.
  3. 3. Stir before serving and enjoy with fresh fruit on top.

Blackberry Pea Milk Smoothie Popsicles

Refreshing and healthy popsicles made from blackberry pea milk smoothie, perfect for a cool treat on hot days.

Ingredients
  • 2 cups Immune Boosting Blackberry Pea Milk Smoothie
  • 1 cup diced fruits (like bananas and strawberries)
  • 1 tablespoon honey (optional)
Instructions
  1. 1. Blend the Immune Boosting Blackberry Pea Milk Smoothie with diced fruits and honey until smooth.
  2. 2. Pour the mixture into popsicle molds and freeze for at least 6 hours.
  3. 3. Remove from molds and enjoy a refreshing treat.

Savory Blackberry Pea Milk Soup

A unique twist on soup, this savory blackberry pea milk soup is rich in flavor and nutrients.

Ingredients
  • 1 cup Immune Boosting Blackberry Pea Milk Smoothie
  • 1 cup vegetable broth
  • 1/2 cup cooked peas
  • 1/4 onion, diced
  • salt and pepper to taste
Instructions
  1. 1. In a saucepan, sauté the diced onion until translucent.
  2. 2. Add the vegetable broth and cooked peas, bringing to a simmer.
  3. 3. Stir in the Immune Boosting Blackberry Pea Milk Smoothie, season with salt and pepper, and serve warm.

Blackberry Pea Milk Overnight Oats

Nutritious overnight oats made with blackberry pea milk for a quick and healthy breakfast option.

Ingredients
  • 1/2 cup rolled oats
  • 1 cup Immune Boosting Blackberry Pea Milk Smoothie
  • 1 tablespoon chia seeds
  • 1 tablespoon honey
  • fresh blackberries for topping
Instructions
  1. 1. In a jar, combine rolled oats, chia seeds, and honey.
  2. 2. Pour in the Immune Boosting Blackberry Pea Milk Smoothie and stir well.
  3. 3. Refrigerate overnight and top with fresh blackberries before serving.

Blackberry Pea Milk Smoothie Muffins

Moist and flavorful muffins made with blackberry pea milk, perfect for breakfast on the go.

Ingredients
  • 1 cup whole wheat flour
  • 1/2 cup Immune Boosting Blackberry Pea Milk Smoothie
  • 1/2 cup mashed banana
  • 1/4 cup honey
  • 1 teaspoon baking soda
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a muffin tin.
  2. 2. In a bowl, mix flour, baking soda, and mashed banana.
  3. 3. Add the Immune Boosting Blackberry Pea Milk Smoothie and honey, mix until combined, then pour into muffin tins and bake for 20-25 minutes.

Blackberry Pea Milk Smoothie Energy Bites

No-bake energy bites made with blackberry pea milk, oats, and nuts for a quick and healthy snack.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup Immune Boosting Blackberry Pea Milk Smoothie
  • 1/2 cup nut butter
  • 1/4 cup honey
  • 1/4 cup chopped nuts
Instructions
  1. 1. In a bowl, mix rolled oats, nut butter, honey, and the Immune Boosting Blackberry Pea Milk Smoothie until combined.
  2. 2. Fold in chopped nuts, then roll the mixture into bite-sized balls.
  3. 3. Refrigerate for at least 30 minutes before enjoying.

Blackberry Pea Milk Smoothie Salad Dressing

A unique and healthy salad dressing made with blackberry pea milk, adding a sweet and tangy flavor to your greens.

Ingredients
  • 1/2 cup Immune Boosting Blackberry Pea Milk Smoothie
  • 2 tablespoons olive oil
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon Dijon mustard
  • salt and pepper to taste
Instructions
  1. 1. In a bowl, whisk together the Immune Boosting Blackberry Pea Milk Smoothie, olive oil, apple cider vinegar, and Dijon mustard.
  2. 2. Season with salt and pepper to taste.
  3. 3. Drizzle over your favorite salad and enjoy.

Blackberry Pea Milk Smoothie Parfait

Layered parfait with blackberry pea milk smoothie, yogurt, and granola for a delicious and nutritious dessert or breakfast.

Ingredients
  • 1 cup Immune Boosting Blackberry Pea Milk Smoothie
  • 1 cup Greek yogurt
  • 1/2 cup granola
  • 1/2 cup mixed berries
Instructions
  1. 1. In a glass, layer Greek yogurt, followed by the Immune Boosting Blackberry Pea Milk Smoothie, then granola, and mixed berries.
  2. 2. Repeat the layers until the glass is full.
  3. 3. Serve immediately for a delightful treat.

Frequently Asked Questions (FAQ)

What are the health benefits of blackberries?

Blackberries are rich in vitamins C and K, fiber, and antioxidants, which can help boost the immune system and improve skin health.

Is pea milk a good source of protein?

Yes, pea milk contains about 8 grams of protein per cup, making it a great plant-based protein source.

Can I use frozen blackberries in this smoothie?

Absolutely! Frozen blackberries can add a nice chill and thickness to your smoothie.

How can I make this smoothie sweeter?

You can add honey, maple syrup, or a ripe banana to enhance the sweetness.

Is this smoothie suitable for vegans?

Yes, this smoothie is entirely plant-based and suitable for vegans.

How long can I store this smoothie?

It's best consumed fresh, but you can store it in the refrigerator for up to 24 hours.

Can I add other fruits to this smoothie?

Yes, feel free to add other fruits like bananas or strawberries for additional flavor.

What is the glycemic index of this smoothie?

The glycemic index is approximately 30, making it a low-GI option.

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Comparisons
Immune Boosting Blackberry Pea Milk Smoothie vs Antioxidant Acai Almond Coconut Milk Smoothie Immune Boosting Blackberry Pea Milk Smoothie vs Antioxidant Acai Almond Milk Smoothie Immune Boosting Blackberry Pea Milk Smoothie vs Antioxidant Acai Apple Juice Smoothie
Nutrients
Protein in Immune Boosting Blackberry Pea Milk Smoothie Calories in Immune Boosting Blackberry Pea Milk Smoothie Vitamin-c in Immune Boosting Blackberry Pea Milk Smoothie Magnesium in Immune Boosting Blackberry Pea Milk Smoothie
Featured Guides
Health Benefits of Immune Boosting Blackberry Pea Milk Smoothie Healthy Recipes with Immune Boosting Blackberry Pea Milk Smoothie
Rankings
Smoothies high in vitamin-c Smoothies high in manganese Smoothies low in carbohidratos Smoothies low in índice glucémico