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Post-Workout Blackberry Rice Milk Smoothie
Smoothies
Nutri-ScoreA

Post-Workout Blackberry Rice Milk Smoothie

Rubus fruticosus, Oryza sativa

Clinical Encyclopedia

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

Post-Workout Blackberry Rice Milk Smoothie provides 150 kcal, 3.5g of protein, 28g 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 the creamy texture of rice milk, making it an ideal post-workout recovery drink. It provides essential nutrients to replenish energy and support muscle recovery.

Also known as:
Blackberry Rice SmoothieBerry Recovery Shake
Scientific NameRubus fruticosus, Oryza sativa
Region of OriginUnited States
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories150 kcal
Water
90%
Fiber4g
Total33.5g
Protein
3.5g(10%)
Fats
2g(6%)
Carbohydrates
28g(84%)

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 C10 mg (11%)
Vitamin E0.3 mg (2%)
Vitamin K5 µg (4%)
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%)
Folate20 µg (5%)
Vitamins with less than 2% DV
Vitamin D: 0 µgVitamin B12: 0 µgCholine: 5 mg

Minerals

Major Source (≥ 2% DV)
Calcium20 mg (2%)
Iron0.4 mg (2%)
Magnesium10 mg (2%)
Phosphorus30 mg (4%)
Potassium150 mg (4%)
Zinc0.2 mg (2%)
Copper0.1 mg (11%)
Manganese0.3 mg (15%)
Minerals with less than 2% DV
Selenium: 0.2 µg

Health Benefits

✓Rich in antioxidants, blackberries help reduce oxidative stress and inflammation after exercise.
✓The carbohydrates from rice milk provide a quick source of energy, while the fiber aids in digestion.

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 with rice milk until smooth. Optionally, add protein powder or a sweetener of choice for enhanced flavor and nutrition.

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 them within a few days for the best quality.

Medicinal Profile & Bioactive Compounds

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

Medicinal Properties
AntioxidantAnti-inflammatory
Main Applications
•Post-exercise recovery
•Nutritional supplementation
Bioactive Compounds
Anthocyanins

These compounds provide antioxidant effects, helping to protect cells from damage.

How to Consume
Fresh, Blended
Did you know?

"Blackberries are not only delicious but also packed with vitamins and minerals that can aid in recovery after workouts."

Myths vs Realities

MythMyth: Smoothies are always healthy.
RealityReality: Not all smoothies are healthy; added sugars and high-calorie ingredients can make them unhealthy.
MythMyth: You can't gain weight from smoothies.
RealityReality: Smoothies can be calorie-dense, and consuming them in excess can lead to weight gain.
MythMyth: All fruits are low in calories.
RealityReality: Some fruits, like bananas and avocados, are higher in calories than others.

Healthy Recipes

Blackberry Rice Milk Protein Bowl

A nutritious protein bowl featuring a creamy blackberry rice milk base, topped with fresh fruits and nuts for a post-workout boost.

Ingredients
  • 1 cup Post-Workout Blackberry Rice Milk
  • 1/2 cup rolled oats
  • 1/4 cup Greek yogurt
  • 1/2 banana, sliced
  • 2 tablespoons almond butter
  • 1 tablespoon chia seeds
  • 1/4 cup mixed berries
Instructions
  1. 1. In a bowl, combine the rolled oats with the Post-Workout Blackberry Rice Milk and let it soak for 10 minutes.
  2. 2. Stir in the Greek yogurt and almond butter until well mixed.
  3. 3. Top with sliced banana, chia seeds, and mixed berries before serving.

Blackberry Rice Milk Smoothie Bowl

A vibrant smoothie bowl made with blackberry rice milk, blended to perfection and garnished with crunchy toppings.

Ingredients
  • 1 cup Post-Workout Blackberry Rice Milk
  • 1 frozen banana
  • 1/2 cup spinach
  • 1 tablespoon flaxseeds
  • 1/4 cup granola
  • 1 tablespoon shredded coconut
Instructions
  1. 1. Blend the Post-Workout Blackberry Rice Milk, frozen banana, spinach, and flaxseeds until smooth.
  2. 2. Pour the smoothie into a bowl and smooth the top.
  3. 3. Sprinkle granola and shredded coconut on top before enjoying.

Blackberry Rice Milk Overnight Oats

A quick and easy overnight oats recipe featuring blackberry rice milk for a delicious and nutritious breakfast.

Ingredients
  • 1 cup Post-Workout Blackberry Rice Milk
  • 1/2 cup rolled oats
  • 1 tablespoon honey
  • 1/4 cup diced apples
  • 1/4 teaspoon cinnamon
Instructions
  1. 1. In a jar, combine the rolled oats, Post-Workout Blackberry Rice Milk, honey, diced apples, and cinnamon.
  2. 2. Stir well, cover, and refrigerate overnight.
  3. 3. In the morning, give it a good stir and enjoy cold or warmed up.

Blackberry Rice Milk Chia Pudding

A delightful chia pudding made with blackberry rice milk, perfect for a healthy dessert or snack.

Ingredients
  • 1 cup Post-Workout Blackberry Rice Milk
  • 1/4 cup chia seeds
  • 1 tablespoon maple syrup
  • 1/2 teaspoon vanilla extract
Instructions
  1. 1. In a bowl, whisk together the Post-Workout Blackberry Rice Milk, chia seeds, maple syrup, and vanilla extract.
  2. 2. Let it sit for 10 minutes, then stir again to prevent clumping.
  3. 3. Refrigerate for at least 2 hours or overnight until thickened.

Blackberry Rice Milk Smoothie Popsicles

Refreshing popsicles made with blackberry rice milk, perfect for a post-workout treat on a hot day.

Ingredients
  • 2 cups Post-Workout Blackberry Rice Milk
  • 1 cup mixed berries
  • 1 tablespoon honey
  • 1 tablespoon lemon juice
Instructions
  1. 1. Blend the Post-Workout Blackberry Rice Milk, mixed berries, honey, and lemon juice 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 and gently pull out the popsicles.

Blackberry Rice Milk Pancakes

Fluffy pancakes made with blackberry rice milk, perfect for a healthy breakfast or brunch option.

Ingredients
  • 1 cup whole wheat flour
  • 1 cup Post-Workout Blackberry Rice Milk
  • 1 tablespoon baking powder
  • 1 tablespoon maple syrup
  • 1/2 teaspoon salt
Instructions
  1. 1. In a bowl, mix the whole wheat flour, baking powder, and salt.
  2. 2. Add the Post-Workout Blackberry Rice Milk and maple syrup, stirring until just combined.
  3. 3. Heat a non-stick skillet over medium heat and pour in batter to form pancakes, cooking until bubbles form, then flip.

Blackberry Rice Milk Smoothie with Spinach

A nutrient-packed smoothie combining blackberry rice milk and spinach for a refreshing post-workout drink.

Ingredients
  • 1 cup Post-Workout Blackberry Rice Milk
  • 1 cup fresh spinach
  • 1 frozen banana
  • 1 tablespoon almond butter
  • 1 tablespoon honey
Instructions
  1. 1. Blend the Post-Workout Blackberry Rice Milk, spinach, frozen banana, almond butter, and honey until smooth.
  2. 2. Pour into a glass and enjoy immediately for a refreshing boost.
  3. 3. Optionally, garnish with a few fresh blackberries on top.

Blackberry Rice Milk Energy Bites

No-bake energy bites made with blackberry rice milk, oats, and nuts, perfect for a quick snack after a workout.

Ingredients
  • 1/2 cup Post-Workout Blackberry Rice Milk
  • 1 cup rolled oats
  • 1/2 cup almond flour
  • 1/4 cup honey
  • 1/4 cup chopped nuts
  • 1/4 cup dark chocolate chips
Instructions
  1. 1. In a bowl, mix the rolled oats, almond flour, chopped nuts, and dark chocolate chips.
  2. 2. Add the Post-Workout Blackberry Rice Milk and honey, stirring until combined.
  3. 3. Form into small balls and refrigerate for 30 minutes before serving.

Blackberry Rice Milk Smoothie with Avocado

A creamy and nutritious smoothie combining blackberry rice milk and avocado for healthy fats and flavor.

Ingredients
  • 1 cup Post-Workout Blackberry Rice Milk
  • 1/2 ripe avocado
  • 1 tablespoon honey
  • 1/2 cup ice
  • 1 tablespoon lime juice
Instructions
  1. 1. Blend the Post-Workout Blackberry Rice Milk, avocado, honey, ice, and lime juice until smooth.
  2. 2. Taste and adjust sweetness if necessary, then pour into a glass.
  3. 3. Enjoy immediately for a creamy and refreshing drink.

Frequently Asked Questions (FAQ)

What are the health benefits of blackberries?

Blackberries are rich in vitamins C and K, fiber, and antioxidants, which can support immune function and digestive health.

Is rice milk a good alternative to dairy milk?

Yes, rice milk is a lactose-free alternative that is suitable for those with dairy allergies or lactose intolerance.

Can I add protein powder to this smoothie?

Absolutely! Adding protein powder can enhance the smoothie’s muscle recovery benefits.

How many calories are in this smoothie?

This smoothie contains approximately 150 calories per serving.

Is this smoothie suitable for vegans?

Yes, this smoothie is entirely plant-based and suitable for vegans.

How can I make this smoothie sweeter?

You can add honey, agave syrup, or a sweetener of your choice to enhance the sweetness.

Can I use frozen blackberries?

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

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.

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