Blueberry Cashew Shake
Blueberry Cashew Shake - Popular superfood: blueberries strengthen our defenses Photo: Beeke Hedder
Healthy, because
Even smarter
Nutritional values
Want to strengthen your defenses and do something good for your figure at the same time? Then reach for ever-popular blueberries. These inhibit the growth of bacteria and viruses and also have only a small amount of calories. The protein contained in the blueberry cashew shake ensures long-lasting satiety and also stimulates our metabolism.
Another plus point is the cashews. The amino acid tryptophan contained in them is converted in the brain into the "happiness hormone" serotonin and can thus counteract minor mood lows. We are happy to reach for this good-mood drink!
Blueberries are particularly sensitive to pressure and mold quickly. Therefore, always transport fresh berries carefully and process them quickly. Alternatively, you are welcome to use unsweetened, frozen blueberries or other soft fruit. After a while, the blueberry cashew shake becomes thicker, as the ingredients contained swell. If this is the case, just like to mix again with oat drink or spoon as a smoothie bowl.
(Percentage of daily recommendation)
| Calorie | 326 cal. | (16 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.5 g | (28 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 1.1 μg | (6 %) | ||
| Vitamin E | 5.8 mg | (48 %) | ||
| Vitamin K | 24.8 μg | (41 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 3.2 mg | (27 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 47 μg | (16 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 8.9 μg | (20 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 17 mg | (18 %) | ||
| Potassium | 335 mg | (8 %) | ||
| Calcium | 232 mg | (23 %) | ||
| Magnesium | 98 mg | (33 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 3.2 g | |||
| Uric acid | 44 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 6 ½ ozs Blueberries
- 1 ¾ ozs tender Oats
- 3 Tbsps Cashews (1.5 oz)
- 1 tsp cashew butter
- 1 tsp cinnamon
- 11 ozs Oat Milk
Kitchen utensils
Preparation steps
Wash blueberries, drain and set aside 6 berries. Put the remaining berries together with oat flakes, cashews and cashew butter, cinnamon and oat drink in a stand mixer or blend with a hand blender until creamy.
Carefully pour blueberry cashew shake into 2 glasses, garnish with blueberries set aside and serve.
