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Fiber-Rich Blackberry Pea Milk Smoothie
Smoothies
Nutri-ScoreA

Fiber-Rich Blackberry Pea Milk Smoothie

Rubus fruticosus, Pisum sativum

Clinical Encyclopedia

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

Fiber-Rich Blackberry Pea Milk Smoothie provides 120 kcal, 4.5g of protein, 20g of carbohydrates, and 6g 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 beverage that supports digestive health and boosts energy levels.

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

Calories120 kcal
Water
85%
Fiber6g
Total26.5g
Protein
4.5g(17%)
Fats
2g(8%)
Carbohydrates
20g(75%)

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 E1.2 mg (8%)
Vitamin K19.3 µg (16%)
Vitamin b1 (thiamine)0.1 mg (8%)
Vitamin b2 (riboflavin)0.1 mg (6%)
Vitamin b3 (niacin)0.5 mg (3%)
Vitamin b5 (pantothenic acid)0.3 mg (6%)
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)
Calcium50 mg (4%)
Iron0.7 mg (4%)
Magnesium20 mg (5%)
Phosphorus40 mg (3%)
Potassium200 mg (4%)
Zinc0.5 mg (5%)
Copper0.1 mg (11%)
Manganese0.2 mg (10%)
Minerals with less than 2% DV
Selenium: 0.5 µg

Health Benefits

✓Rich in dietary fiber, this smoothie aids in digestion and promotes a healthy gut microbiome.
✓The antioxidants in blackberries help combat oxidative stress and may reduce the risk of chronic diseases.

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 blackberries, pea milk, and optional sweeteners until smooth. Serve chilled for best flavor.

Smart Selection & Storage

How to Select

Choose ripe blackberries that are plump and firm, avoiding any that are mushy or moldy.

How to Store

Store blackberries in the refrigerator and consume within a few days for optimal freshness.

Medicinal Profile & Bioactive Compounds

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

Medicinal Properties
AntioxidantDigestive aid
Main Applications
•Weight management
•Post-workout recovery
Bioactive Compounds
Anthocyanins

These compounds provide antioxidant effects and may improve heart health.

Fiber

Promotes digestive health and helps regulate blood sugar levels.

How to Consume
Fresh, Blended, Smoothie Bowl
Did you know?

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

Myths vs Realities

MythSmoothies are always healthy.
RealityNot all smoothies are healthy; added sugars and high-calorie ingredients can make them unhealthy.
MythYou can't gain weight from smoothies.
RealitySmoothies can be calorie-dense, and consuming them in excess can lead to weight gain.
MythAll fruits are low in calories.
RealityWhile many fruits are low in calories, some can be high in sugars and calories, impacting overall intake.

Healthy Recipes

Berry Bliss Protein Bowl

This vibrant protein bowl combines Fiber-Rich Blackberry Pea Milk Smoothie with a variety of toppings for a nutritious breakfast or snack.

Ingredients
  • 1 cup Fiber-Rich Blackberry Pea Milk Smoothie
  • 1/2 cup rolled oats
  • 1/4 cup Greek yogurt
  • 1/4 cup mixed berries
  • 1 tablespoon chia seeds
  • 1 tablespoon honey
Instructions
  1. 1. In a bowl, combine the rolled oats and Fiber-Rich Blackberry Pea Milk Smoothie, mixing well.
  2. 2. Let the mixture sit for 5 minutes to thicken, then stir in the Greek yogurt.
  3. 3. Top with mixed berries, chia seeds, and drizzle with honey before serving.

Blackberry Pea Milk Pancakes

Fluffy pancakes made with Fiber-Rich Blackberry Pea Milk Smoothie, perfect for a healthy weekend brunch.

Ingredients
  • 1 cup whole wheat flour
  • 1 cup Fiber-Rich Blackberry Pea Milk Smoothie
  • 1 tablespoon baking powder
  • 1 tablespoon maple syrup
  • 1/2 teaspoon vanilla extract
  • 1/4 teaspoon salt
Instructions
  1. 1. In a bowl, mix whole wheat flour, baking powder, and salt.
  2. 2. In another bowl, whisk together Fiber-Rich Blackberry Pea Milk Smoothie, maple syrup, and vanilla extract.
  3. 3. Combine wet and dry ingredients, stirring until just mixed, then cook on a hot griddle until golden brown.

Blackberry Pea Milk Chia Pudding

A creamy and nutritious chia pudding infused with Fiber-Rich Blackberry Pea Milk Smoothie, perfect for meal prep.

Ingredients
  • 1 cup Fiber-Rich 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 Fiber-Rich Blackberry Pea Milk Smoothie, chia seeds, maple syrup, and vanilla extract.
  2. 2. Cover and refrigerate for at least 4 hours or overnight until thickened.
  3. 3. Serve chilled, topped with fresh berries or nuts.

Blackberry Pea Milk Smoothie Bowl

A refreshing smoothie bowl featuring Fiber-Rich Blackberry Pea Milk Smoothie, topped with granola and fruits.

Ingredients
  • 1 cup Fiber-Rich Blackberry Pea Milk Smoothie
  • 1 banana
  • 1/2 cup spinach
  • 1/4 cup granola
  • 1/4 cup sliced almonds
  • 1/4 cup fresh blackberries
Instructions
  1. 1. Blend Fiber-Rich Blackberry Pea Milk Smoothie, banana, and spinach until smooth.
  2. 2. Pour into a bowl and top with granola, sliced almonds, and fresh blackberries.
  3. 3. Enjoy immediately with a spoon.

Savory Blackberry Pea Milk Soup

A unique savory soup made with Fiber-Rich Blackberry Pea Milk Smoothie, perfect for a light lunch.

Ingredients
  • 2 cups vegetable broth
  • 1 cup Fiber-Rich Blackberry Pea Milk Smoothie
  • 1/2 cup cooked peas
  • 1/4 cup diced onions
  • 1 clove garlic, minced
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, sauté onions and garlic until translucent.
  2. 2. Add vegetable broth and cooked peas, bringing to a simmer.
  3. 3. Stir in Fiber-Rich Blackberry Pea Milk Smoothie, season with salt and pepper, and serve warm.

Blackberry Pea Milk Overnight Oats

Nutritious overnight oats made with Fiber-Rich Blackberry Pea Milk Smoothie, perfect for a quick breakfast.

Ingredients
  • 1/2 cup rolled oats
  • 1 cup Fiber-Rich Blackberry Pea Milk Smoothie
  • 1 tablespoon chia seeds
  • 1 tablespoon almond butter
  • 1 tablespoon honey
Instructions
  1. 1. In a jar, combine rolled oats, chia seeds, and Fiber-Rich Blackberry Pea Milk Smoothie.
  2. 2. Stir in almond butter and honey, mixing well.
  3. 3. Cover and refrigerate overnight, then enjoy in the morning.

Blackberry Pea Milk Smoothie Popsicles

Delicious and healthy popsicles made from Fiber-Rich Blackberry Pea Milk Smoothie, perfect for hot days.

Ingredients
  • 2 cups Fiber-Rich Blackberry Pea Milk Smoothie
  • 1 cup diced strawberries
  • 1 tablespoon honey
Instructions
  1. 1. In a blender, combine Fiber-Rich Blackberry Pea Milk Smoothie, diced strawberries, and honey.
  2. 2. Blend until smooth, then pour the mixture into popsicle molds.
  3. 3. Freeze for at least 4 hours until solid, then enjoy.

Blackberry Pea Milk Smoothie Muffins

Moist and healthy muffins made with Fiber-Rich Blackberry Pea Milk Smoothie, perfect for breakfast on the go.

Ingredients
  • 1 cup whole wheat flour
  • 1/2 cup Fiber-Rich Blackberry Pea Milk Smoothie
  • 1/4 cup honey
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • 1/4 cup chopped walnuts
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a muffin tin.
  2. 2. In a bowl, mix whole wheat flour, baking soda, and baking powder.
  3. 3. In another bowl, combine Fiber-Rich Blackberry Pea Milk Smoothie, honey, and walnuts, then mix with dry ingredients and pour into the muffin tin.
  4. 4. Bake for 20-25 minutes until a toothpick comes out clean.

Blackberry Pea Milk Smoothie Energy Bites

No-bake energy bites made with Fiber-Rich Blackberry Pea Milk Smoothie, perfect for a quick snack.

Ingredients
  • 1 cup oats
  • 1/2 cup nut butter
  • 1/4 cup Fiber-Rich Blackberry Pea Milk Smoothie
  • 1/4 cup honey
  • 1/4 cup dark chocolate chips
Instructions
  1. 1. In a bowl, mix oats, nut butter, Fiber-Rich Blackberry Pea Milk Smoothie, honey, and chocolate chips until combined.
  2. 2. Roll the mixture into small balls and place them on a baking sheet.
  3. 3. Refrigerate for at least 30 minutes before enjoying.

Frequently Asked Questions (FAQ)

What are the health benefits of blackberries?

Blackberries are high in vitamins, minerals, and antioxidants, which can help reduce inflammation and improve heart health.

Is pea milk a good source of protein?

Yes, pea milk is a great plant-based protein source, providing about 8 grams of protein per cup.

Can I add other fruits to this smoothie?

Absolutely! You can mix in bananas, spinach, or other berries for added nutrition.

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

Can I use frozen blackberries?

Yes, frozen blackberries work well and can make your smoothie colder and thicker.

What is the glycemic index of this smoothie?

The glycemic index is approximately 30, making it a low-GI option suitable for blood sugar management.

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