"Cherry juice has been shown to relieve post-exercise pain in athletes, while pomegranate juice can help accelerate muscle recovery."ĥ25 calories, 58 grams protein, 12 g fat, 46 g carbs, 8.5 g fiber (accounts for using water as the fluid instead of milk or yogurt) "The ingredients in this cherry-vanilla smoothie can help you feel your best after a tough workout," says Largeman-Roth. Try one of these 30 protein-rich smoothie recipes for a tasty, nutrient-packed drinkable snack.įor each recipe, place the ingredients in the order listed and blend until smooth. "A store needs to make sure their customers come back again, so they’re more focused on the flavor of their smoothies, instead of avoiding added sugars, or keeping them super balanced," Largeman-Roth says.
They can be incredibly high in added sugar. Serendipitously, these all work well in a smoothie, both in terms of taste and texture.įifth, try to avoid adding extra sugar, but if you think you need a little extra sweetness, it's totally okay to mix in a ½ teaspoon of honey or pure maple syrup.Īnd speaking of sugar: Try to avoid store-bought smoothies, from the grocery store and a shop. Healthy fats-think unsaturated-are found in avocados, nuts and seeds, and nut butter, for example. If plant-based is your only option, stick with soy-milk, which is roughly equivalent to dairy milk in terms of protein.įourth, always add a healthy fat, and is crucial for heart health. Plant-based milks often don't contain enough protein to matter and the flavored ones can come with added sugars. One cup of dairy milk contains eight grams of complete protein. Third, use dairy milk, if your GI system will allow. Spinach or kale offer lots of fiber, but they're mild in flavor and blend really well. While juices, like orange juice, do contain nutrients like vitamin C and, in many cases, are fortified with vitamin D and calcium, they also tend to be more concentrated when it comes to sugar and lack that fiber, which is oh-so-important to feeling full. One, always use whole fruits and vegetables as part of your base. (Trust us.)īut before you start loading up your blender, there are a few things to keep in mind when it comes to building the best high-protein, high-fiber smoothie. It's waaaay easier to drink a smoothie containing 45 grams of protein than chew through the equivalent of that much pork tenderloin. (So if you want to weigh 185, that's 185 grams of protein daily- which is a lot.) Shakes can help out with that. "Most Americans aren’t getting enough produce or fiber in their diet, so smoothies can be a fun and delicious way to make up for that," says nutrition expert Frances Largeman-Roth, R.D.N., author of Smoothies & Juices: Prevention Healing Kitchen.Īnd then in terms of protein, if you're looking to build or maintain muscle, you likely need to consume about 1 gram of protein for every target pound of body weight. Smoothies, shakes, liquid joy in a cup-whatever you call them, these blender-ized drinks of are also a stomach-patting way to consume two keys nutrient you're probably not consuming enough of: fiber and protein. Raw cashew nuts.SMOOTHIES MAY JUST be one of the best ways to fill up on good-for-you nutrients and dismantle the myth that eating more fruits and vegetables has to be bland or boring.
Iowa State University Extension and Outreach. The rich, buttery taste of cashews make them irresistible! Add cashews to stir-fries and curries, crush cashews and use as a breading for chicken or fish, grind it into nut butter or mix into a trail mix.
When buying cashews, look for those that say, “lightly salted” or labeled “raw”, which means they are still heated enough to be safe they just don’t have any added salts or flavorings. A one-ounce portion (about 18 whole cashews) has 157 calories, 5 grams protein and 12 grams fat, but most of the fat is the heart-healthy unsaturated fat. Like all nuts, cashews are quite nutritious. This hazardous and extremely labor-intensive process gives me a whole new appreciation for cashews it’s no wonder this is an expensive nut! Mechanical shelling doesn’t always do a good job as it can easily break the nut, so most workers do it by hand, shelling one nut at a time. Once the cashew is properly roasted, however, the toxin is destroyed.
1 OZ CASHEW NUTRITION FACTS SKIN
Inside is a reddish-brown liquid made of various phenols that can cause skin irritation, blisters and burns. But what’s even more fascinating is the dangerous process of extracting the cashew from the shell. Once harvested, the shells are heated and dried. Did you know that cashews are grown on a tree? Ok, maybe you did, but did you know that the tree produces fruit, known as a cashew apple, and below the apple hangs a drupe, which is a hard shell that surrounds the cashew? I didn’t! But as a lifelong learner, I was fascinated when looking at pictures and videos of this peculiar nut (or should I say fruit…or drupe?) Call me a nut, but I’m always interested in how my food is grown.
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