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Immune-Boosting Kiwi Pea Milk Smoothie
Smoothies
Nutri-ScoreA

Immune-Boosting Kiwi Pea Milk Smoothie

Actinidia deliciosa, Pisum sativum

Clinical Encyclopedia

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

Immune-Boosting Kiwi Pea Milk Smoothie provides 85 kcal, 3.5g of protein, 15.2g 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 immune-boosting properties of kiwi and pea milk, providing a refreshing and nutritious drink rich in vitamins and antioxidants.

Also known as:
Kiwi SmoothiePea Milk Smoothie
Scientific NameActinidia deliciosa, Pisum sativum
Region of OriginNew Zealand
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories85 kcal
Water
90%
Fiber4g
Total19.9g
Protein
3.5g(18%)
Fats
1.2g(6%)
Carbohydrates
15.2g(76%)

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 C70 mg (78%)
Vitamin K40 µg (33%)
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)0.2 mg (4%)
Vitamin b6 (pyridoxine)0.1 mg (6%)
Folate25 µg (6%)
Choline10 mg (2%)
Vitamins with less than 2% DV
Vitamin A: 5 µgVitamin D: 0 µgVitamin E: 0.2 mgVitamin B12: 0 µg

Minerals

Major Source (≥ 2% DV)
Calcium30 mg (2%)
Iron0.5 mg (3%)
Magnesium15 mg (4%)
Phosphorus30 mg (4%)
Potassium250 mg (7%)
Zinc0.3 mg (3%)
Copper0.1 mg (11%)
Manganese0.2 mg (10%)
Minerals with less than 2% DV
Selenium: 0.2 µg

Health Benefits

✓Kiwi is an excellent source of Vitamin C, which is crucial for immune function and skin health.
✓Pea milk is a plant-based protein source that supports muscle health and provides essential amino acids.

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 kiwi, pea milk, and optional sweeteners or spices until smooth. Serve chilled.

Smart Selection & Storage

How to Select

Choose ripe kiwis that yield slightly to pressure and have a vibrant green color. For pea milk, look for brands with minimal additives.

How to Store

Store kiwis at room temperature until ripe, then refrigerate. Pea milk should be kept in the fridge and consumed within 7 days after opening.

Medicinal Profile & Bioactive Compounds

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

Medicinal Properties
AntioxidantAnti-inflammatory
Main Applications
•Boosting immune health
•Supporting digestive health
Bioactive Compounds
Vitamin C

Boosts immune function and acts as an antioxidant.

Flavonoids

Provides anti-inflammatory effects and supports cardiovascular health.

How to Consume
Fresh, Blended
Did you know?

"Kiwi is known as the 'nutritional powerhouse' due to its high vitamin C content."

Myths vs Realities

MythMyth: Kiwi is only good for vitamin C.
RealityReality: Kiwi also contains fiber, vitamin K, and antioxidants that contribute to overall health.
MythMyth: Pea milk lacks essential nutrients.
RealityReality: Pea milk is fortified with vitamins and minerals, making it a nutritious alternative to dairy.
MythMyth: Smoothies are always unhealthy.
RealityReality: Smoothies can be very healthy when made with whole, nutrient-dense ingredients.

Healthy Recipes

Kiwi Pea Milk Smoothie Bowl

A vibrant smoothie bowl packed with nutrients, topped with fresh fruits and seeds for added texture and flavor.

Ingredients
  • 1 cup Immune-Boosting Kiwi Pea Milk Smoothie
  • 1/2 banana, sliced
  • 1/4 cup granola
  • 1 tablespoon chia seeds
  • 1/4 cup mixed berries
Instructions
  1. 1. Blend the Kiwi Pea Milk Smoothie until smooth.
  2. 2. Pour into a bowl and arrange banana slices, granola, chia seeds, and berries on top.
  3. 3. Serve immediately with a spoon.

Kiwi Pea Milk Protein Shake

A delicious protein shake that combines the immune-boosting properties of kiwi and peas, perfect for post-workout recovery.

Ingredients
  • 1 cup Immune-Boosting Kiwi Pea Milk Smoothie
  • 1 scoop vanilla protein powder
  • 1 tablespoon almond butter
  • 1/2 teaspoon cinnamon
  • Ice cubes as needed
Instructions
  1. 1. Combine all ingredients in a blender.
  2. 2. Blend until smooth and creamy.
  3. 3. Pour into a glass and enjoy cold.

Kiwi Pea Milk Overnight Oats

A nutritious breakfast option that combines the goodness of kiwi and peas with oats for a filling start to your day.

Ingredients
  • 1/2 cup rolled oats
  • 1 cup Immune-Boosting Kiwi Pea Milk Smoothie
  • 1 tablespoon honey
  • 1/4 teaspoon vanilla extract
  • Fresh kiwi slices for topping
Instructions
  1. 1. In a jar, combine oats, Kiwi Pea Milk Smoothie, honey, and vanilla extract.
  2. 2. Stir well and refrigerate overnight.
  3. 3. In the morning, top with fresh kiwi slices before serving.

Kiwi Pea Milk Popsicles

Refreshing and healthy popsicles made from kiwi and pea milk, perfect for a hot summer day.

Ingredients
  • 2 cups Immune-Boosting Kiwi Pea Milk Smoothie
  • 1 tablespoon honey or agave syrup
  • 1/2 cup diced kiwi
  • 1/2 cup diced strawberries
Instructions
  1. 1. Mix the Kiwi Pea Milk Smoothie with honey in a bowl.
  2. 2. Add diced kiwi and strawberries, stirring gently.
  3. 3. Pour the mixture into popsicle molds and freeze for at least 4 hours.

Kiwi Pea Milk Pancakes

Fluffy pancakes infused with kiwi and pea milk, served with a drizzle of maple syrup for a healthy breakfast treat.

Ingredients
  • 1 cup whole wheat flour
  • 1 cup Immune-Boosting Kiwi Pea Milk Smoothie
  • 1 teaspoon baking powder
  • 1 tablespoon maple syrup
  • 1/2 teaspoon salt
Instructions
  1. 1. In a bowl, mix flour, baking powder, and salt.
  2. 2. Add Kiwi Pea Milk Smoothie and maple syrup, stirring until just combined.
  3. 3. Cook on a hot skillet until bubbles form, then flip and cook until golden brown.

Kiwi Pea Milk Chia Pudding

A creamy chia pudding made with kiwi and pea milk, offering a healthy dessert or snack option rich in omega-3s.

Ingredients
  • 1/2 cup chia seeds
  • 2 cups Immune-Boosting Kiwi Pea Milk Smoothie
  • 1 tablespoon maple syrup
  • Fresh kiwi slices for garnish
Instructions
  1. 1. In a bowl, whisk together chia seeds, Kiwi Pea Milk Smoothie, and maple syrup.
  2. 2. Let sit for 10 minutes, then stir again to prevent clumping.
  3. 3. Refrigerate for at least 2 hours or overnight, then serve with kiwi slices on top.

Kiwi Pea Milk Smoothie Parfait

Layered parfait with kiwi pea milk smoothie, yogurt, and granola, making for a delightful and nutritious breakfast or snack.

Ingredients
  • 1 cup Immune-Boosting Kiwi Pea Milk Smoothie
  • 1 cup Greek yogurt
  • 1/2 cup granola
  • 1/4 cup sliced almonds
  • Fresh fruits for layering
Instructions
  1. 1. In a glass, layer Greek yogurt, Kiwi Pea Milk Smoothie, granola, and fresh fruits.
  2. 2. Repeat layers until the glass is full.
  3. 3. Top with sliced almonds and serve immediately.

Kiwi Pea Milk Smoothie Muffins

Moist and flavorful muffins made with kiwi and pea milk, perfect for a healthy snack or breakfast on the go.

Ingredients
  • 1 1/2 cups whole wheat flour
  • 1 cup Immune-Boosting Kiwi Pea Milk Smoothie
  • 1/2 cup honey
  • 1/2 cup applesauce
  • 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, honey, and applesauce.
  3. 3. Stir in the Kiwi Pea Milk Smoothie until just combined, then pour into muffin cups and bake for 20-25 minutes.

Kiwi Pea Milk Smoothie Salad Dressing

A unique and healthy salad dressing made from kiwi and pea milk, adding a refreshing twist to your salads.

Ingredients
  • 1/2 cup Immune-Boosting Kiwi 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 small bowl, whisk together the Kiwi 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 toss to combine.

Kiwi Pea Milk Smoothie Energy Bites

No-bake energy bites made with kiwi and pea milk, perfect for a quick snack that fuels your day.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup almond butter
  • 1/2 cup Immune-Boosting Kiwi Pea Milk Smoothie
  • 1/4 cup honey
  • 1/4 cup dark chocolate chips
Instructions
  1. 1. In a bowl, combine oats, almond butter, Kiwi Pea Milk Smoothie, and honey.
  2. 2. Mix until well combined, then fold in chocolate chips.
  3. 3. Roll into small balls and refrigerate for 30 minutes before serving.

Frequently Asked Questions (FAQ)

What are the health benefits of kiwi?

Kiwi is rich in vitamin C, vitamin K, and dietary fiber, which can support immune function and digestive 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 kiwi for this smoothie?

Absolutely! Frozen kiwi can add a refreshing texture and chill to your smoothie.

How can I make this smoothie sweeter?

You can add honey, agave syrup, or a ripe 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 is 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, you can add fruits like banana, spinach, or berries 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
Immune-Boosting Kiwi Pea Milk Smoothie vs Antioxidant Acai Almond Coconut Milk Smoothie Immune-Boosting Kiwi Pea Milk Smoothie vs Antioxidant Acai Almond Milk Smoothie Immune-Boosting Kiwi Pea Milk Smoothie vs Antioxidant Acai Apple Juice Smoothie
Nutrients
Protein in Immune-Boosting Kiwi Pea Milk Smoothie Calories in Immune-Boosting Kiwi Pea Milk Smoothie Vitamin-c in Immune-Boosting Kiwi Pea Milk Smoothie Magnesium in Immune-Boosting Kiwi Pea Milk Smoothie
Featured Guides
Health Benefits of Immune-Boosting Kiwi Pea Milk Smoothie Healthy Recipes with Immune-Boosting Kiwi Pea Milk Smoothie
Rankings
Smoothies high in vitamin-c Smoothies high in vitamin-k Smoothies low in carbohidratos Smoothies low in índice glucémico