The Red Revitalizer
The secret to a vibrant day? If you crave for something healthy then fuel your body with goodness and nutritious. Boost up your energy and satisfy your inner self. Red revitalizer is daily dose of delicious health. Blend your day with a better day!
Ingredients:
- 3-4 cherries
- 3-4 strawberries
- 1 cup milk
- ½ cup pumpkin seeds
- ½ cup yoghurt
- 2 tablespoons white sugar
Approach:
Add 3-4 cherries, 3-4 strawberries, 1 cup milk, ½ cup pumpkin seeds,½ cup yoghurt, and 2 tablespoons white sugar in a blender. All the ingredients should be blended until they become smooth. Divide into two large glasses and garnish with a strawberry wafer roll (any brand).
Time period:
Preparation time: 5 minutes
Refrigerated Time: 1 hour
Serving time: 2 minutes
Total time: 1 hour 7 minutes
Estimated Calories: Two servings would be approximately 350 calories per serve.
Nutritional Analysis
All the given values of nutrients are approximate.
| 3-4 Cherries | ||
| Nutrients Name | Quantity | DV % |
| Calories | 15 kcal | – |
| Carbohydrates | 4g | – |
| Fiber | 0.5 g | 2 % |
| Sugar | 3 g | – |
| Fats | 0.1 g | – |
| Protein | 0.3 g | 1 % |
| Vitamin C | 2 mg | 3 % |
| Potassium | 45 mg | 3 % |
| Manganese | 0.05 mg | 3 % |
| Other Nutrition: Source of anthocyanins, quercetin and melatonin. | ||
| 3-4 strawberries | ||
| Calories | 16 kcal | – |
| Carbohydrates | 4 g | – |
| Fiber | 1 g | 4 % |
| Sugar | 0.5 g | – |
| Fats | 0.1 g | – |
| Saturated fats | 0 g | 0 % |
| Protein | 0.3 g | 1 % |
| Vitamin C | 29 mg | 32 % |
| Potassium | 69 mg | 1 % |
| Manganese | 0.2 mg | 9 % |
| Other Nutrition: Source of anthocyanins, quercetin and Ellagic acid. | ||
| 1 cup milk | ||
| Calories | 149 kcal | – |
| Carbohydrates | 12 g | 4 % |
| Fats | 8 g | – |
| Saturated fats | 5g | 25 % |
| Protein | 8 g | 16 % |
| Vitamin D | 2.5 mcg | 13 % |
| Potassium | 322 mg | 7 % |
| Calcium | 307 mg | 24 % |
| Phosphorus | 247 mg | 20 % |
| Sugar | 12 g | – |
| Other Nutrition: Source of conjugated linoleic acid, lactose, and casein protein. | ||
| ½ cup pumpkin seeds | ||
| Calories | 368 kcal | – |
| Carbohydrates | 14 g | 5 % |
| Fiber | 5 g | 20 % |
| Sugar | 2 g | – |
| Saturated fats | 5 g | 25 % |
| Protein | 16 g | 32 % |
| Magnesium | 317 mg | 75 % |
| Zinc | 6.6 mg | 60 % |
| Iron | 4.2 mg | 23 % |
| Copper | 0.6 mg | 67 % |
| Other Nutrition: Source of Antioxidants, phytosterols and L-tryptophan. | ||
| ½ cup yoghurt | ||
| Calories | 55 kcal | – |
| Carbohydrates | 8 g | 3 % |
| Fats | 0.4 g | – |
| Saturated fats | 0.3 g | 1 % |
| Protein | 9 g | 18 % |
| Potassium | 141 mg | 3 % |
| Calcium | 138 mg | 11 % |
| Phosphorus | 102 mg | 8 % |
| Sugar | 7 g | – |
| Other Nutrition: Source of probiotics, conjugated linoleic acid and peptides. | ||
| 2 tablespoons white sugar | ||
| Calories | 97 kcal | – |
| Carbohydrates | 25 g | 9 % |
| Fats | 0 g | – |
| Sugar | 25 g | – |
| Protein | 0 g | – |
Health Beneficial Effect:
Cherries: Source of vitamin C, potassium, manganese, fat, fiber and carbohydrates.Enrich in antioxidants and potassium regulates the heart health and help from cell damage. It also reduces inflammation and lowers the risk of chronic disease. Fibers promote the gut health. Their bioactive compounds exhibit the antioxidant, anti-inflammatory effect. It also improves the sleeping pattern and blood sugar level.
Strawberries: Source of vitamin C, potassium, manganese, fiber, fat, protein, and carbohydrates. It improved the heart, brain health and inflammation. Their bioactive compounds exhibit antioxidant effect to protect against chronic disease including diabetes type 2 and cancer.
Milk: Source of vitamin D, calcium, potassium, phosphorus and fats. It improves bone and muscle health. It also promotes the immune system. Their bioactive compounds prevent osteoporosis and promote bone density and muscle contraction.
Pumpkin seeds: Source of zinc, iron, copper, magnesium, protein, fat, and carbohydrates. It promotes the heart, brain, and bone health. It also promotes the sleeping pattern. Their bioactive compounds exhibit the antioxidant, antimicrobial and anti-inflammatory effect. It also lowers the risk of certain cancers, and heart health.
Yoghurt: Source of calcium, phosphorus, potassium, carbohydrates, and fat. It promotes gut and bone health. It also improves the weight management. Their bioactive compounds exhibit health promoting effect.
Dietary Consideration:
- Condensed milk contains high sugar content, so diabetic individuals should be mindful and use sugar-free condensed milk or its alternative.
- Smoothies contain high calories. It should be consumed according to a balanced diet. Individuals who want to lose weight should be mindful.
- Individuals who have lactose intolerance should be mindful and use lactose-free alternatives.
- Individuals who allergic to seeds should avoid taking pumpkin seeds.
- It contains high fat content. An individual with fat malabsorption should consume it in moderate amounts.
Recommendation:
- Due to the high calorie, fat and sugar content, diabetic individuals should be mindful.
- You can also use frozen cherries and strawberries to make thicker smoothie.
- Individual who are intolerant to milk they can also use oat milk substitutes. To be mindful when adding the sugar content.
- To enhance the flavor of smoothie you can also toast the pumpkin seeds.
- Diabetic individual should use unsweetened yoghurt.
- Cherries, strawberries and yoghurt also provide some sweetness. But if you are natural sweetener you can also add some dates or honey.
A healthy mind has a refreshed soul!