Celebrating these amazing women vegan chefs who are making history. We sought out women chefs that are not only plant-based vegan chefs, but also emphasis super healthy ingredients in their recipes.
Happy National Nutrition Month! This year we’re celebrating a world of flavors with this multi-flavors, multi-vitamin smoothie.
This smoothie has the important nutrients you can use instead of a daily multi-vitamin supplement. Plus it tastes yummy too!
Did you know? Supplements are a way to bridge micronutrient nutrition gaps you might have if you’re not eating enough food or eating a variety of foods throughout the day. This multi-vitamin smoothie not only helps bridge these gaps but can help you digest and absorb these nutrients as well.
Multi-Vitamin Smoothie
Prep time: 5-7 minutes
Servings: 1
Ingredients
1 cup frozen wild blueberries
½ cup frozen strawberries (around 7-8)
1 banana – peeled and sliced
½ cup tightly packed baby spinach
1 tablespoon smooth peanut butter
1 tablespoon chia seeds
2 medjool dates – seeds removed and chopped
½ cup unsweetened soy milk
½ cup concord grapes juice – 100% juice, not from concentrate
1 very tiny square of Pacific kombu – I used Emerald Cove and soaked the square overnight so it was easily blended.
*TIP: To save time: Prepare ingredients the night before in your blender and leave in your freezer or refrigerator overnight. Then whirl and go in the morning!
Preparation
Place all ingredients in a blender. Blend until thoroughly combined.
Important MULTI-NUTRIENTS provided in 1 serving:
Nutrient
% of your Daily Recommended Value
Vitamin A
36.2 %
Vitamin B1 (thiamin)
11.7%
Vitamin B2 (riboflavin)
23.8%
Vitamin B3 (niacin)
28.6%
Vitamin B5 (pantothenic acid)
12.8%
Vitamin B6 (pyridoxine)
43.0%
Vitamin B9 (folate)
27.1%
Vitamin B12 (riboflavin)
10.0%
Vitamin C
106.8%
Vitamin D
25.0%
Vitamin E
9.3%
Vitamin K
212.3%
Calcium
32.3%
Choline
8.6%
Copper
26.4%
Iron
26.9%
Magnesium
39.2%
Manganese
273.2%
Phosphorus
24.4%
Potassium
42.8%
Selenium
12.5%
Zinc
16.1%
Some other important nutrients (% data not available) are:
Biotin – found in the peanut butter.
Iodine – from the kombu seaweed. Kombu has the highest amount of iodine compared with other seaweed and is higher than most foods in general. 1 sheet of it can produce about 2000% of your recommended daily amount, why is why we only used a tiny square. Plus it doesn’t have that fishy taste.
Teaching Food Sustainability 