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Healthy Blackberry Pea Milk Smoothie
Smoothies
Nutri-ScoreA

Healthy Blackberry Pea Milk Smoothie

Rubus fruticosus, Pisum sativum

Clinical Encyclopedia

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

Healthy Blackberry Pea Milk Smoothie provides 85 kcal, 3.5g of protein, 15.5g of carbohydrates, and 4g 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 overall 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

Calories85 kcal
Water
90%
Fiber4g
Total20.2g
Protein
3.5g(17%)
Fats
1.2g(6%)
Carbohydrates
15.5g(77%)

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 C20 mg (22%)
Vitamin E0.6 mg (4%)
Vitamin K14 µg (12%)
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 (5%)
Folate30 µg (8%)
Choline20 mg (4%)
Vitamins with less than 2% DV
Vitamin D: 0 µgVitamin B12: 0 µg

Minerals

Major Source (≥ 2% DV)
Calcium50 mg (4%)
Iron0.6 mg (3%)
Magnesium15 mg (4%)
Phosphorus30 mg (4%)
Potassium150 mg (4%)
Zinc0.3 mg (3%)
Copper0.1 mg (11%)
Manganese0.2 mg (10%)
Minerals with less than 2% DV
Selenium: 0.2 µg

Health Benefits

✓Rich in antioxidants, blackberries help combat oxidative stress and may reduce the risk of chronic diseases.
✓Pea milk is a great source of plant-based protein and is low in calories, making it an excellent choice for muscle recovery and weight management.

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 or spices until smooth. Serve chilled.

Smart Selection & Storage

How to Select

Choose ripe blackberries that are plump and deep in color. For pea milk, look for unsweetened varieties with minimal 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
•Post-workout recovery
•Healthy snack alternative
Bioactive Compounds
Anthocyanins

These compounds provide antioxidant effects and may improve heart health.

Pea Protein

Supports muscle growth and recovery.

How to Consume
FreshBlendedChilled
Did you know?

"Blackberries are not only delicious but also contain high levels of vitamin C, which is essential for immune function."

Myths vs Realities

MythMyth: Smoothies are always healthy.
RealityReality: Smoothies can be high in sugar if not made with whole ingredients.
MythMyth: Pea milk is not nutritious.
RealityReality: Pea milk is rich in protein and contains essential nutrients.
MythMyth: Blackberries are just sugar.
RealityReality: Blackberries are low in sugar and high in fiber and antioxidants.

Healthy Recipes

Blackberry Pea Protein Power Bowl

A nutritious bowl packed with protein and antioxidants, perfect for a post-workout meal.

Ingredients
  • 1 cup Healthy Blackberry Pea Milk Smoothie
  • 1/2 cup rolled oats
  • 1 tablespoon chia seeds
  • 1/2 banana, sliced
  • 1/4 cup mixed nuts
Instructions
  1. 1. In a bowl, combine rolled oats and chia seeds.
  2. 2. Pour the Healthy Blackberry Pea Milk Smoothie over the oats and stir well.
  3. 3. Top with sliced banana and mixed nuts before serving.

Blackberry Pea Milk Overnight Oats

These creamy overnight oats infused with blackberry and pea milk are a delicious and convenient breakfast option.

Ingredients
  • 1/2 cup Healthy Blackberry Pea Milk Smoothie
  • 1/2 cup rolled oats
  • 1 tablespoon honey
  • 1/4 teaspoon vanilla extract
  • Fresh blackberries for topping
Instructions
  1. 1. In a jar, combine rolled oats, honey, and vanilla extract.
  2. 2. Add the Healthy Blackberry Pea Milk Smoothie and stir until well mixed.
  3. 3. Refrigerate overnight and top with fresh blackberries before serving.

Blackberry Pea Milk Smoothie Bowl

A refreshing smoothie bowl topped with granola and fruits, perfect for a healthy breakfast or snack.

Ingredients
  • 1 cup Healthy Blackberry Pea Milk Smoothie
  • 1 frozen banana
  • 1/2 cup spinach
  • 1/4 cup granola
  • Sliced kiwi for garnish
Instructions
  1. 1. Blend the Healthy Blackberry Pea Milk Smoothie, frozen banana, and spinach until smooth.
  2. 2. Pour the mixture into a bowl and top with granola and sliced kiwi.
  3. 3. Enjoy immediately with a spoon.

Blackberry Pea Milk Pancakes

Fluffy and nutritious pancakes made with blackberry pea milk, perfect for a healthy brunch.

Ingredients
  • 1 cup whole wheat flour
  • 1 cup Healthy Blackberry Pea Milk Smoothie
  • 1 tablespoon baking powder
  • 1 tablespoon maple syrup
  • Fresh blackberries for topping
Instructions
  1. 1. In a bowl, mix whole wheat flour and baking powder.
  2. 2. Add the Healthy Blackberry Pea Milk Smoothie and maple syrup, stirring until combined.
  3. 3. Cook on a hot griddle until bubbles form, then flip and cook until golden. Serve with fresh blackberries.

Blackberry Pea Milk Chia Pudding

A delightful and healthy chia pudding infused with blackberry pea milk, perfect for a snack or dessert.

Ingredients
  • 1 cup Healthy Blackberry Pea Milk Smoothie
  • 1/4 cup chia seeds
  • 1 tablespoon maple syrup
  • Fresh mint leaves for garnish
Instructions
  1. 1. In a bowl, combine chia seeds and maple syrup.
  2. 2. Stir in the Healthy Blackberry Pea Milk Smoothie until well mixed.
  3. 3. Refrigerate for at least 4 hours or overnight. Serve garnished with fresh mint leaves.

Blackberry Pea Milk Smoothie Popsicles

Refreshing and healthy popsicles made with blackberry pea milk, perfect for a hot day.

Ingredients
  • 2 cups Healthy Blackberry Pea Milk Smoothie
  • 1 cup diced strawberries
  • 1 tablespoon honey
Instructions
  1. 1. Blend the Healthy Blackberry Pea Milk Smoothie, diced strawberries, and honey until smooth.
  2. 2. Pour the mixture into popsicle molds and freeze for at least 4 hours.
  3. 3. Remove from molds and enjoy as a cool treat.

Savory Blackberry Pea Milk Salad Dressing

A unique and healthy salad dressing that adds a sweet and tangy flavor to your greens.

Ingredients
  • 1/2 cup Healthy Blackberry Pea Milk Smoothie
  • 2 tablespoons olive oil
  • 1 tablespoon apple cider vinegar
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, whisk together the Healthy Blackberry Pea Milk Smoothie, olive oil, and apple cider vinegar.
  2. 2. Season with salt and pepper to taste.
  3. 3. Drizzle over your favorite salad and toss to combine.

Blackberry Pea Milk Smoothie Muffins

Moist and delicious muffins made with blackberry pea milk, perfect for breakfast or a snack.

Ingredients
  • 1 cup whole wheat flour
  • 1/2 cup Healthy Blackberry Pea Milk Smoothie
  • 1/4 cup honey
  • 1/2 teaspoon baking soda
  • 1/2 cup blueberries
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a muffin tin with liners.
  2. 2. In a bowl, mix whole wheat flour, baking soda, and honey.
  3. 3. Add the Healthy Blackberry Pea Milk Smoothie and blueberries, stirring until just combined.
  4. 4. Pour the batter into the muffin tin and bake for 20-25 minutes.

Blackberry Pea Milk Smoothie Energy Bites

No-bake energy bites that are packed with nutrients and perfect for a quick snack on the go.

Ingredients
  • 1 cup oats
  • 1/2 cup Healthy Blackberry Pea Milk Smoothie
  • 1/4 cup almond butter
  • 1/4 cup honey
  • 1/4 cup shredded coconut
Instructions
  1. 1. In a bowl, combine oats, almond butter, honey, and the Healthy Blackberry Pea Milk Smoothie.
  2. 2. Mix until well combined and form into small balls.
  3. 3. Roll in shredded coconut and refrigerate for 30 minutes before serving.

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 support heart 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 creaminess to your smoothie.

How can I make this smoothie sweeter?

You can add honey, maple syrup, or a banana for natural 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 spinach for added nutrition.

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