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Immune-Boosting Spinach Pea Milk Smoothie
Smoothies
Nutri-ScoreA

Immune-Boosting Spinach Pea Milk Smoothie

Spinacia oleracea, Pisum sativum

Clinical Encyclopedia

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

Immune-Boosting Spinach Pea Milk Smoothie provides 85 kcal, 4.5g of protein, 14.3g of carbohydrates, and 3.5g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

This smoothie combines spinach and peas, both rich in vitamins and minerals, to create a nutrient-dense beverage that supports immune health and overall wellness.

Also known as:
Spinach Pea SmoothieGreen Immune Booster
Scientific NameSpinacia oleracea, Pisum sativum
Region of OriginGlobal
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories85 kcal
Water
90%
Fiber3.5g
Total20.0g
Protein
4.5g(23%)
Fats
1.2g(6%)
Carbohydrates
14.3g(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 A469 µg (52%)
Vitamin C30 mg (33%)
Vitamin E2 mg (13%)
Vitamin K482.9 µg (402%)
Vitamin b1 (thiamine)0.1 mg (8%)
Vitamin b2 (riboflavin)0.2 mg (15%)
Vitamin b3 (niacin)1 mg (6%)
Vitamin b5 (pantothenic acid)0.3 mg (6%)
Vitamin b6 (pyridoxine)0.2 mg (12%)
Folate194 µg (49%)
Choline20 mg (4%)
Vitamins with less than 2% DV
Vitamin D: 0 µgVitamin B12: 0 µg

Minerals

Major Source (≥ 2% DV)
Calcium100 mg (10%)
Iron1.5 mg (8%)
Magnesium50 mg (12%)
Phosphorus50 mg (7%)
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

✓Rich in antioxidants, this smoothie helps combat oxidative stress and supports immune function.
✓High in fiber, it promotes digestive health and helps maintain a healthy weight.

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 spinach, peas, and milk until smooth. Optionally, add fruits like banana or apple for sweetness.

Smart Selection & Storage

How to Select

Choose fresh, vibrant spinach and peas without wilting or discoloration.

How to Store

Store in the refrigerator in a sealed container to maintain freshness for up to 3 days.

Medicinal Profile & Bioactive Compounds

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

Medicinal Properties
AntioxidantAnti-inflammatory
Main Applications
•Boosting immune function
•Supporting digestive health
Bioactive Compounds
Chlorophyll

May enhance detoxification and support immune health.

Lutein

Supports eye health and may reduce the risk of age-related macular degeneration.

How to Consume
FreshSmoothieJuice
Did you know?

"Spinach is one of the most nutrient-dense vegetables, packed with vitamins and minerals."

Myths vs Realities

MythSpinach contains too much oxalic acid and is unhealthy.
RealityWhile spinach does contain oxalic acid, it is safe to consume in moderation and provides numerous health benefits.
MythAll smoothies are healthy.
RealityNot all smoothies are created equal; those high in sugar or lacking nutrients can be unhealthy.
MythYou can't get enough protein from a plant-based smoothie.
RealityWith the right ingredients, plant-based smoothies can provide adequate protein.

Healthy Recipes

Immune-Boosting Spinach Pea Milk Smoothie Bowl

This vibrant smoothie bowl combines spinach and pea milk with a variety of toppings for a nutritious breakfast or snack.

Ingredients
  • 1 cup Immune-Boosting Spinach Pea Milk
  • 1 banana, frozen
  • 1/2 cup frozen mixed berries
  • 1 tablespoon chia seeds
  • 1 tablespoon almond butter
  • 1/4 cup granola
  • Fresh berries for topping
Instructions
  1. 1. In a blender, combine the spinach pea milk, frozen banana, mixed berries, and chia seeds.
  2. 2. Blend until smooth and creamy.
  3. 3. Pour into a bowl and top with almond butter, granola, and fresh berries.

Spinach Pea Milk Green Protein Shake

Packed with protein and nutrients, this shake is perfect for post-workout recovery or a mid-day boost.

Ingredients
  • 1 cup Immune-Boosting Spinach Pea Milk
  • 1 scoop plant-based protein powder
  • 1 tablespoon flaxseed meal
  • 1/2 avocado
  • 1 tablespoon honey
  • Ice cubes as needed
Instructions
  1. 1. Combine all ingredients in a blender.
  2. 2. Blend until smooth and creamy, adding ice cubes for desired thickness.
  3. 3. Serve immediately for a refreshing protein boost.

Spinach Pea Milk Pancakes

These fluffy pancakes incorporate spinach pea milk for a nutritious twist on a breakfast classic.

Ingredients
  • 1 cup whole wheat flour
  • 1 cup Immune-Boosting Spinach Pea Milk
  • 1 tablespoon baking powder
  • 1 tablespoon maple syrup
  • 1/2 teaspoon vanilla extract
  • Pinch of salt
  • Olive oil for cooking
Instructions
  1. 1. In a bowl, mix flour, baking powder, and salt.
  2. 2. In another bowl, whisk together spinach pea milk, maple syrup, and vanilla.
  3. 3. Combine wet and dry ingredients, then cook pancakes on a hot skillet with olive oil until golden brown.

Spinach Pea Milk Chia Pudding

A creamy and nutritious chia pudding made with spinach pea milk, perfect for breakfast or a healthy dessert.

Ingredients
  • 1 cup Immune-Boosting Spinach Pea Milk
  • 1/4 cup chia seeds
  • 1 tablespoon honey or maple syrup
  • 1/2 teaspoon vanilla extract
  • Fresh fruit for topping
Instructions
  1. 1. In a bowl, whisk together spinach pea milk, chia seeds, honey, and vanilla.
  2. 2. Let sit for 5 minutes, then stir again to prevent clumping.
  3. 3. Refrigerate for at least 2 hours or overnight, and serve topped with fresh fruit.

Spinach Pea Milk Smoothie Popsicles

These refreshing popsicles are a fun way to enjoy the benefits of spinach and pea milk on a hot day.

Ingredients
  • 2 cups Immune-Boosting Spinach Pea Milk
  • 1 cup diced pineapple
  • 1 banana
  • 1 tablespoon honey
  • 1/2 cup spinach leaves
Instructions
  1. 1. Blend all ingredients until smooth.
  2. 2. Pour the mixture into popsicle molds and freeze for at least 4 hours.
  3. 3. To serve, run warm water over the outside of the molds to release the popsicles.

Spinach Pea Milk Overnight Oats

A quick and healthy breakfast option that combines oats with spinach pea milk for added nutrition.

Ingredients
  • 1/2 cup rolled oats
  • 1 cup Immune-Boosting Spinach Pea Milk
  • 1 tablespoon chia seeds
  • 1 tablespoon maple syrup
  • 1/2 teaspoon cinnamon
  • Fresh fruit and nuts for topping
Instructions
  1. 1. In a jar, combine oats, spinach pea milk, chia seeds, maple syrup, and cinnamon.
  2. 2. Stir well and refrigerate overnight.
  3. 3. In the morning, top with fresh fruit and nuts before serving.

Spinach Pea Milk Soup

A creamy, nutrient-rich soup that is both comforting and healthy, perfect for any season.

Ingredients
  • 2 cups Immune-Boosting Spinach Pea Milk
  • 1 cup cooked peas
  • 1 cup fresh spinach
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • Salt and pepper to taste
  • Olive oil for sautéing
Instructions
  1. 1. In a pot, sauté onion and garlic in olive oil until translucent.
  2. 2. Add cooked peas and spinach, then pour in the spinach pea milk.
  3. 3. Simmer for 10 minutes, blend until smooth, and season with salt and pepper.

Spinach Pea Milk Smoothie with Ginger and Turmeric

This smoothie combines the immune-boosting properties of ginger and turmeric with spinach pea milk for a healthful drink.

Ingredients
  • 1 cup Immune-Boosting Spinach Pea Milk
  • 1 inch fresh ginger, peeled
  • 1/2 teaspoon ground turmeric
  • 1 banana
  • 1 tablespoon honey
  • Ice cubes as needed
Instructions
  1. 1. Blend all ingredients together until smooth.
  2. 2. Add ice cubes for a chilled effect and blend again.
  3. 3. Serve immediately for a refreshing immune boost.

Spinach Pea Milk Energy Balls

These no-bake energy balls are a perfect snack, combining the goodness of spinach pea milk with oats and nut butter.

Ingredients
  • 1/2 cup rolled oats
  • 1/4 cup Immune-Boosting Spinach Pea Milk
  • 1/4 cup almond butter
  • 1 tablespoon honey
  • 1/4 cup dark chocolate chips
  • 1/4 cup shredded coconut
Instructions
  1. 1. In a bowl, mix all ingredients until well combined.
  2. 2. Roll the mixture into small balls and place on a parchment-lined tray.
  3. 3. Refrigerate for 30 minutes before serving.

Spinach Pea Milk Quinoa Salad

A refreshing salad that features quinoa and spinach pea milk dressing, perfect for lunch or dinner.

Ingredients
  • 1 cup cooked quinoa
  • 1 cup chopped vegetables (cucumber, bell pepper, cherry tomatoes)
  • 1/4 cup Immune-Boosting Spinach Pea Milk
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked quinoa and chopped vegetables.
  2. 2. In a small bowl, whisk together spinach pea milk, olive oil, lemon juice, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss well, and serve chilled.

Frequently Asked Questions (FAQ)

Can this smoothie help with weight loss?

Yes, it's low in calories and high in fiber, which can help you feel full.

Is it suitable for children?

Absolutely! It's a nutritious option for kids, packed with vitamins.

Can I use frozen spinach and peas?

Yes, frozen vegetables work well and can be more convenient.

How often should I drink this smoothie?

You can enjoy it daily as part of a balanced diet.

Can I add protein powder?

Yes, adding protein powder can enhance the smoothie’s nutritional profile.

Is it vegan?

If you use plant-based milk, it is vegan-friendly.

What are the health benefits of spinach?

Spinach is rich in vitamins A, C, and K, and is known for its antioxidant properties.

Can I add other fruits?

Yes, adding fruits like bananas or berries can enhance flavor and nutrition.

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Comparisons
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Nutrients
Protein in Immune-Boosting Spinach Pea Milk Smoothie Calories in Immune-Boosting Spinach Pea Milk Smoothie Vitamin-c in Immune-Boosting Spinach Pea Milk Smoothie Magnesium in Immune-Boosting Spinach Pea Milk Smoothie
Featured Guides
Health Benefits of Immune-Boosting Spinach Pea Milk Smoothie Healthy Recipes with Immune-Boosting Spinach Pea Milk Smoothie
Rankings
Smoothies high in vitamin-k Smoothies high in vitamin-a Smoothies low in carbohidratos Smoothies low in índice glucémico