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Post-Workout Kiwi Pea Milk Smoothie
Smoothies
Nutri-ScoreA

Post-Workout Kiwi Pea Milk Smoothie

Actinidia deliciosa, Pisum sativum

Clinical Encyclopedia

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

Post-Workout Kiwi Pea Milk Smoothie provides 150 kcal, 5g of protein, 30g 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 refreshing taste of kiwi with the protein-rich benefits of pea milk, making it an excellent post-workout recovery drink.

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

Calories150 kcal
Water
85%
Fiber4g
Total37.0g
Protein
5g(14%)
Fats
2g(5%)
Carbohydrates
30g(81%)

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 A64 µg (8%)
Vitamin C70 mg (78%)
Vitamin E1.5 mg (10%)
Vitamin K40 µg (33%)
Vitamin b1 (thiamine)0.1 mg (8%)
Vitamin b2 (riboflavin)0.1 mg (8%)
Vitamin b3 (niacin)1 mg (6%)
Vitamin b5 (pantothenic acid)0.5 mg (10%)
Vitamin b6 (pyridoxine)0.2 mg (12%)
Folate25 µg (6%)
Choline15 mg (3%)
Vitamins with less than 2% DV
Vitamin D: 0 µgVitamin B12: 0 µg

Minerals

Major Source (≥ 2% DV)
Calcium50 mg (4%)
Iron1 mg (6%)
Magnesium30 mg (8%)
Phosphorus40 mg (6%)
Potassium400 mg (11%)
Zinc0.5 mg (5%)
Copper0.1 mg (11%)
Manganese0.3 mg (15%)
Minerals with less than 2% DV
Selenium: 0.5 µg

Health Benefits

✓Rich in Vitamin C, this smoothie helps boost the immune system and aids in the recovery of muscles after exercise.
✓The combination of kiwi and pea milk provides a good source of protein and fiber, promoting muscle repair and digestive health.

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 until smooth. Serve chilled for optimal refreshment.

Smart Selection & Storage

How to Select

Choose ripe kiwis that yield slightly to pressure and have a vibrant green color.

How to Store

Store kiwis at room temperature until ripe, then refrigerate to extend freshness.

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
Vitamin C

Acts as a powerful antioxidant, protecting cells from damage.

Pea Protein

Supports muscle repair and growth.

How to Consume
FreshSmoothieChilled
Did you know?

"Kiwi is known for its high Vitamin C content, even more than oranges!"

Myths vs Realities

MythKiwi is only a tropical fruit.
RealityKiwi is actually native to China and was cultivated in New Zealand.
MythPea milk is not nutritious.
RealityPea milk is rich in protein and contains essential nutrients.
MythSmoothies are always unhealthy.
RealitySmoothies can be very nutritious if made with whole, natural ingredients.

Healthy Recipes

Kiwi Pea Protein Power Smoothie

This refreshing smoothie combines the tropical flavor of kiwi with the protein-packed goodness of pea milk, perfect for post-workout recovery.

Ingredients
  • 1 cup Post-Workout Kiwi Pea Milk Smoothie
  • 1 banana, frozen
  • 1 tablespoon chia seeds
  • 1 tablespoon honey
  • 1/2 teaspoon vanilla extract
Instructions
  1. 1. Blend the Post-Workout Kiwi Pea Milk Smoothie, frozen banana, chia seeds, honey, and vanilla extract until smooth.
  2. 2. Pour into a glass and let it sit for a minute to allow the chia seeds to expand.
  3. 3. Enjoy chilled as a nutritious post-workout treat.

Tropical Kiwi Pea Smoothie Bowl

A vibrant smoothie bowl topped with fresh fruits and nuts, making it a delightful and nutritious post-workout meal.

Ingredients
  • 1 cup Post-Workout Kiwi Pea Milk Smoothie
  • 1/2 cup spinach
  • 1/2 cup frozen pineapple
  • 1/4 cup granola
  • 1 tablespoon shredded coconut
Instructions
  1. 1. Blend the Post-Workout Kiwi Pea Milk Smoothie, spinach, and frozen pineapple until creamy.
  2. 2. Pour the mixture into a bowl and top with granola and shredded coconut.
  3. 3. Add additional fresh fruits if desired and serve immediately.

Kiwi Pea Green Smoothie

Packed with nutrients, this green smoothie is perfect for replenishing energy after a workout.

Ingredients
  • 1 cup Post-Workout Kiwi Pea Milk Smoothie
  • 1/2 avocado
  • 1/2 cup kale
  • 1 tablespoon flaxseeds
  • 1/2 cup water
Instructions
  1. 1. Combine the Post-Workout Kiwi Pea Milk Smoothie, avocado, kale, flaxseeds, and water in a blender.
  2. 2. Blend until completely smooth and creamy.
  3. 3. Serve in a tall glass and enjoy the refreshing taste.

Kiwi Pea and Berry Smoothie

A delicious blend of kiwi, peas, and mixed berries, this smoothie is a perfect antioxidant-rich post-workout option.

Ingredients
  • 1 cup Post-Workout Kiwi Pea Milk Smoothie
  • 1/2 cup mixed berries (strawberries, blueberries, raspberries)
  • 1 tablespoon almond butter
  • 1 tablespoon maple syrup
Instructions
  1. 1. In a blender, combine the Post-Workout Kiwi Pea Milk Smoothie, mixed berries, almond butter, and maple syrup.
  2. 2. Blend until smooth and creamy.
  3. 3. Pour into a glass and enjoy the burst of flavors.

Kiwi Pea Mint Refresher Smoothie

This invigorating smoothie combines kiwi, peas, and fresh mint for a refreshing post-workout drink.

Ingredients
  • 1 cup Post-Workout Kiwi Pea Milk Smoothie
  • 1/4 cup fresh mint leaves
  • 1/2 cucumber
  • 1 tablespoon lemon juice
  • 1 teaspoon agave syrup
Instructions
  1. 1. Blend the Post-Workout Kiwi Pea Milk Smoothie, mint leaves, cucumber, lemon juice, and agave syrup until smooth.
  2. 2. Serve over ice for a refreshing treat.
  3. 3. Garnish with a sprig of mint and enjoy.

Kiwi Pea Oatmeal Smoothie

A filling smoothie that combines kiwi, peas, and oats, making it a perfect post-workout meal replacement.

Ingredients
  • 1 cup Post-Workout Kiwi Pea Milk Smoothie
  • 1/2 cup rolled oats
  • 1 tablespoon peanut butter
  • 1 tablespoon honey
Instructions
  1. 1. In a blender, combine the Post-Workout Kiwi Pea Milk Smoothie, rolled oats, peanut butter, and honey.
  2. 2. Blend until smooth and creamy.
  3. 3. Serve immediately for a nutritious and filling drink.

Kiwi Pea Chocolate Smoothie

Indulge in this rich chocolate smoothie that uses kiwi and pea milk for a healthy twist on a classic treat.

Ingredients
  • 1 cup Post-Workout Kiwi Pea Milk Smoothie
  • 1 tablespoon cocoa powder
  • 1 banana, frozen
  • 1 tablespoon almond milk
  • 1 tablespoon chia seeds
Instructions
  1. 1. Blend the Post-Workout Kiwi Pea Milk Smoothie, cocoa powder, frozen banana, almond milk, and chia seeds until smooth.
  2. 2. Pour into a glass and let it sit for a few minutes for the chia seeds to thicken.
  3. 3. Enjoy as a decadent yet healthy post-workout snack.

Kiwi Pea Citrus Smoothie

A zesty smoothie that combines kiwi, peas, and citrus fruits for a refreshing post-workout boost.

Ingredients
  • 1 cup Post-Workout Kiwi Pea Milk Smoothie
  • 1 orange, peeled
  • 1/2 lemon, juiced
  • 1 tablespoon ginger, grated
Instructions
  1. 1. Combine the Post-Workout Kiwi Pea Milk Smoothie, orange, lemon juice, and grated ginger in a blender.
  2. 2. Blend until smooth and frothy.
  3. 3. Serve chilled for a refreshing energy boost.

Kiwi Pea Superfood Smoothie

This nutrient-dense smoothie features kiwi, peas, and superfoods for a powerful post-workout recovery drink.

Ingredients
  • 1 cup Post-Workout Kiwi Pea Milk Smoothie
  • 1 tablespoon spirulina powder
  • 1 tablespoon hemp seeds
  • 1/2 cup frozen mango
Instructions
  1. 1. Blend the Post-Workout Kiwi Pea Milk Smoothie, spirulina powder, hemp seeds, and frozen mango until smooth.
  2. 2. Pour into a glass and enjoy the vibrant color and flavor.
  3. 3. Garnish with a sprinkle of hemp seeds on top.

Frequently Asked Questions (FAQ)

What are the benefits of pea milk?

Pea milk is high in protein, low in calories, and contains essential amino acids.

Can I use other fruits in this smoothie?

Yes, you can add fruits like banana or spinach for added nutrients.

Is this smoothie suitable for vegans?

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

How can I make this smoothie sweeter?

You can add honey, agave syrup, or a ripe banana.

How long can I store this smoothie?

It is best consumed fresh, but can be stored in the fridge for up to 24 hours.

Is kiwi safe for everyone?

Most people can enjoy kiwi, but those with allergies to latex may also be allergic to kiwi.

Can I add protein powder to this smoothie?

Yes, adding protein powder can enhance the protein content.

What is the glycemic index of this smoothie?

The glycemic index is approximately 40, making it a low-GI option.

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