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Post-Workout Kiwi Spelt Milk Smoothie
Smoothies
Nutri-ScoreA

Post-Workout Kiwi Spelt Milk Smoothie

Actinidia deliciosa

Clinical Encyclopedia

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

Post-Workout Kiwi Spelt Milk Smoothie provides 150 kcal, 4.5g of protein, 28g of carbohydrates, and 5g 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 nutty flavor of spelt milk, providing a nutritious post-workout recovery option rich in vitamins and minerals.

Also known as:
Kiwi SmoothieSpelt Milk Shake
Scientific NameActinidia deliciosa
Region of OriginNew Zealand
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories150 kcal
Water
85%
Fiber5g
Total34.5g
Protein
4.5g(13%)
Fats
2g(6%)
Carbohydrates
28g(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 A87 µg (10%)
Vitamin C92.7 mg (103%)
Vitamin E1.5 mg (10%)
Vitamin K40.3 µg (34%)
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%)
Folate25 µg (6%)
Vitamins with less than 2% DV
Vitamin D: 0 µgVitamin B12: 0 µgCholine: 6 mg

Minerals

Major Source (≥ 2% DV)
Calcium40 mg (3%)
Iron0.3 mg (2%)
Magnesium17 mg (4%)
Phosphorus30 mg (4%)
Potassium300 mg (6%)
Copper0.1 mg (11%)
Manganese0.2 mg (10%)
Minerals with less than 2% DV
Zinc: 0.1 mgSelenium: 0.1 µg

Health Benefits

✓Rich in Vitamin C, this smoothie aids in collagen synthesis and boosts the immune system, helping to repair tissues after exercise.
✓The fiber content from kiwi and spelt milk promotes digestive health and helps maintain stable blood sugar levels.

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 fresh kiwi with spelt milk and ice for a refreshing smoothie. Optionally, add protein powder for enhanced recovery.

Smart Selection & Storage

How to Select

Choose ripe kiwis that yield slightly to pressure and have a vibrant color. Ensure spelt milk is fresh and stored properly.

How to Store

Store kiwis at room temperature until ripe, then refrigerate. Spelt milk should be kept in the fridge and consumed within a week after opening.

Medicinal Profile & Bioactive Compounds

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

Medicinal Properties
AntioxidantDigestive aid
Main Applications
•Post-exercise recovery
•Nutritional supplementation
Bioactive Compounds
Actinidin

An enzyme that aids in protein digestion.

Phenolic compounds

Antioxidants that help reduce oxidative stress.

How to Consume
Fresh, Blended, Smoothie
Did you know?

"Kiwi is known for having more Vitamin C than an orange, making it a powerful fruit for recovery."

Myths vs Realities

MythMyth: Smoothies are always healthy.
RealityReality: Smoothies can be high in sugar if made with too much fruit or sweeteners.
MythMyth: You can't gain weight from smoothies.
RealityReality: Smoothies can contribute to weight gain if consumed in excess or if they are high in calories.
MythMyth: All smoothies are meal replacements.
RealityReality: Not all smoothies provide adequate nutrition to replace a meal; it depends on the ingredients used.

Healthy Recipes

Tropical Kiwi Spelt Milk Smoothie Bowl

This vibrant smoothie bowl combines the refreshing taste of kiwi with creamy spelt milk, topped with granola and fresh fruits for a nutritious post-workout treat.

Ingredients
  • 1 cup Post-Workout Kiwi Spelt Milk
  • 1 ripe banana
  • 1/2 cup spinach
  • 1/2 cup frozen mango
  • 1/4 cup granola
  • 1 tablespoon chia seeds
  • Fresh kiwi slices for garnish
Instructions
  1. 1. Blend the Post-Workout Kiwi Spelt Milk, banana, spinach, and frozen mango until smooth.
  2. 2. Pour the smoothie into a bowl and top with granola, chia seeds, and fresh kiwi slices.
  3. 3. Enjoy immediately as a refreshing post-workout meal.

Kiwi Spelt Milk Protein Pancakes

Fluffy pancakes infused with kiwi and spelt milk, perfect for refueling after a workout while being light and nutritious.

Ingredients
  • 1 cup whole spelt flour
  • 1 cup Post-Workout Kiwi Spelt Milk
  • 1 ripe kiwi, mashed
  • 1 tablespoon honey
  • 1 teaspoon baking powder
  • 1/2 teaspoon cinnamon
  • 1 egg
Instructions
  1. 1. In a bowl, mix spelt flour, baking powder, and cinnamon.
  2. 2. In another bowl, whisk together the Post-Workout Kiwi Spelt Milk, mashed kiwi, honey, and egg.
  3. 3. Combine wet and dry ingredients, then cook on a non-stick skillet until bubbles form, flipping to cook both sides.

Kiwi Spelt Milk Overnight Oats

A quick and easy overnight oats recipe featuring kiwi and spelt milk, providing a balanced meal for recovery and energy.

Ingredients
  • 1/2 cup rolled oats
  • 1 cup Post-Workout Kiwi Spelt Milk
  • 1 ripe kiwi, diced
  • 1 tablespoon almond butter
  • 1 tablespoon honey
  • 1 tablespoon flaxseeds
Instructions
  1. 1. In a jar, combine rolled oats, Post-Workout Kiwi Spelt Milk, diced kiwi, almond butter, honey, and flaxseeds.
  2. 2. Stir well, cover, and refrigerate overnight.
  3. 3. In the morning, stir again and enjoy cold or warmed up.

Kiwi Spelt Milk Smoothie Popsicles

Delightful and refreshing popsicles made with kiwi and spelt milk, perfect for cooling down after a workout.

Ingredients
  • 2 cups Post-Workout Kiwi Spelt Milk
  • 2 ripe kiwis, peeled and chopped
  • 1 tablespoon honey
  • 1/2 cup Greek yogurt
Instructions
  1. 1. Blend the Post-Workout Kiwi Spelt Milk, chopped kiwis, honey, and Greek yogurt until smooth.
  2. 2. Pour the mixture into popsicle molds and freeze for at least 4 hours.
  3. 3. Remove from molds and enjoy a refreshing post-workout snack.

Kiwi Spelt Milk Chia Pudding

A nutritious chia pudding made with kiwi and spelt milk, offering a perfect balance of protein and healthy fats for recovery.

Ingredients
  • 1/2 cup Post-Workout Kiwi Spelt Milk
  • 1/4 cup chia seeds
  • 1 tablespoon maple syrup
  • 1 ripe kiwi, diced
  • 1/2 teaspoon vanilla extract
Instructions
  1. 1. In a bowl, mix Post-Workout Kiwi Spelt Milk, chia seeds, maple syrup, and vanilla extract.
  2. 2. Stir well and let sit for 5 minutes, then stir again to prevent clumping.
  3. 3. Refrigerate for at least 2 hours or overnight, then top with diced kiwi before serving.

Kiwi Spelt Milk Smoothie with Spinach and Avocado

A nutrient-packed smoothie that combines kiwi, spelt milk, spinach, and avocado for a creamy, green post-workout drink.

Ingredients
  • 1 cup Post-Workout Kiwi Spelt Milk
  • 1 ripe kiwi
  • 1/2 avocado
  • 1 cup fresh spinach
  • 1 tablespoon honey
  • Ice cubes
Instructions
  1. 1. Blend the Post-Workout Kiwi Spelt Milk, kiwi, avocado, spinach, honey, and ice cubes until smooth.
  2. 2. Pour into a glass and enjoy immediately for a refreshing boost.
  3. 3. Optional: Garnish with a slice of kiwi on the rim.

Kiwi Spelt Milk and Berry Smoothie

A deliciously fruity smoothie combining kiwi and mixed berries with spelt milk, perfect for post-exercise recovery.

Ingredients
  • 1 cup Post-Workout Kiwi Spelt Milk
  • 1 ripe kiwi, peeled
  • 1/2 cup mixed berries (strawberries, blueberries, raspberries)
  • 1 tablespoon flaxseed
  • 1 tablespoon honey
Instructions
  1. 1. In a blender, combine Post-Workout Kiwi Spelt Milk, kiwi, mixed berries, flaxseed, and honey.
  2. 2. Blend until smooth and creamy.
  3. 3. Serve chilled for a refreshing post-workout drink.

Kiwi Spelt Milk Energy Bites

No-bake energy bites made with kiwi and spelt milk, perfect for a quick snack after workouts.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup nut butter
  • 1/4 cup Post-Workout Kiwi Spelt Milk
  • 1/4 cup honey
  • 1/2 cup chopped dried kiwi
  • 1/4 cup chia seeds
Instructions
  1. 1. In a bowl, mix all ingredients until well combined.
  2. 2. Roll the mixture into small balls and place them on a baking sheet.
  3. 3. Refrigerate for 30 minutes to set, then enjoy as a quick energy boost.

Kiwi Spelt Milk Smoothie with Coconut and Almond

A tropical smoothie featuring kiwi, spelt milk, coconut, and almond for a creamy, delicious post-workout drink.

Ingredients
  • 1 cup Post-Workout Kiwi Spelt Milk
  • 1 ripe kiwi
  • 1/4 cup shredded coconut
  • 1 tablespoon almond butter
  • Ice cubes
Instructions
  1. 1. Blend the Post-Workout Kiwi Spelt Milk, kiwi, shredded coconut, almond butter, and ice cubes until smooth.
  2. 2. Pour into a glass and enjoy for a refreshing and energizing drink.
  3. 3. Optional: Top with extra shredded coconut for garnish.

Frequently Asked Questions (FAQ)

What are the benefits of kiwi in a smoothie?

Kiwi is high in Vitamin C, fiber, and antioxidants, which help in recovery and digestion.

Can I use other types of milk?

Yes, you can substitute spelt milk with almond, oat, or cow's milk based on your preference.

Is this smoothie suitable for vegans?

Yes, if you use plant-based protein powder and spelt milk.

How can I make this smoothie more filling?

Add a banana or a scoop of protein powder to increase the calorie and protein content.

Can I prepare this smoothie in advance?

It's best consumed fresh, but you can prepare the ingredients in advance and blend them when ready.

What is the glycemic index of this smoothie?

The glycemic index is approximately 40, making it a moderate option for blood sugar control.

How many calories are in this smoothie?

There are about 150 calories per serving.

Can I add other fruits?

Absolutely! Berries, bananas, or mango can complement the flavor and nutrition.

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