Jolt your taste buds and your cells with this novel protein-rich superfood smoothie.
By Amanda Burrill, MS
Tangerines, cantaloupe, Greek yogurt and chia are good for you but relatively common. Let’s mix up that combo with something nutritionally gangsta: Physalis peruviana.
Better known as goldenberries, and also known as gooseberries or Incanberries, these are technically not a berry but come from the tomato family. Indigenous to South Africa, they have been cultivated in England and South Africa for over 200 years. You may have seen these little marble-sized delights while still in their lantern-like covering called a calyx. (see picture, if we want to use/find one)
Just husked, the berries are smooth, taut, and yellow or orange in color. Fresh or dried, they are sweet but very tart, which makes them great as an unexpected trail-mix addition, atop salads, or in jams and sauces. For this smoothie, which has a nice tame back flavor much like a Creamsicle, a nice “goosing” gives a jolt you won’t soon forget.
Think of goldenberries like nature’s Sour Patch Kids, the best of sweet and sour, but with none of that processed sugar!
½ cup cantaloupe
2 tablespoons goldenberries
1 scoop vanilla protein powder
½ cup Greek yogurt
½ cup almond or favorite milk
1 teaspoon chia seeds
5 pieces of ice
Total: 343 calories, 43 g carbs, 24 g protein, g fiber, 5 g fat
Combine all ingredients in a blender, beginning with the liquid to avoid sticky protein-powder clumps. Blend until smooth.
Also known as mandarin oranges, these are loaded with flavonoids, bringing anticancer properties to the table. Studies indicate flavonoids prevent the growth of cancerous cells and slow or even stop the proliferation of tumors. That’s because flavonoids help neutralize unstable, disease-causing molecules, aka free radicals. Also this citrus is tasty with a major blast of vitamin C.
This month’s star superfood is low calorie and contains vitamins A, C, E, and K, not to mention the B-complex vitamins essential to metabolism. The “healing property” lore of goldenberries comes from the presence of withanolides: unique organic compounds similar to those found in ginseng, with antioxidant and anti-inflammatory agents. That translates to little things like prevention of cell death, increased endocrine function, and anticancer benefits. No biggie.
Greek yogurt is a great low taste–profile thickener for a variety of recipes, and the rich protein and calcium content make it an excellent smoothie addition. Still, many shy away from Greek yogurt because it’s “dairy.” Lactose intolerance is a sensitivity to the milk sugar called lactose; however, Greek yogurt is a very low lactose food.
We use these in our smoothies all the time, so let’s expand on a specific mineral chia seeds bring to the table: manganese. This trace mineral is found in the bones, liver, kidneys, and pancreas, and is involved in the formation of bones, connective tissues, sex hormones, and fat and carb metabolism. That is all pretty important stuff, especially the sex hormones. (Yeah, I guess bones are kind of important.) You can sneak chia in anywhere: salad dressings, protein brownies, oatmeal.