The combination of the antioxidant-rich California prunes, strawberries and blackberries pack a fiber-punch while making this smoothie delightfully sweet and refreshing. The California prunes are a sweet, convenient way to include polyphenols, antioxidants in the diet that can help protect the body against heart, eye, memory, and immune system issues. Plus, research suggests eating 5-6 prunes a day may support healthy bones! The unexpected superstar weight loss ingredient is the protein-packed pea protein, as like all pulses, can aid in weight loss even when calories aren’t restricted; it was also found to be more effective than whey protein at fighting against hunger.
When you sip, you’ll reap rewards…
Here’s why pea protein rocks—and why it’s so great in your smoothie! (Hint: It’s a pulse!)
• It contains both fiber & protein: If you’ve spent any time on our blog, you know that the magical combination for weight loss is a meal that contains both protein and fiber, to keep you satisfied, your energy on an even keel and keep your blood sugar level stable.
o Power to Pulses! Not many foods contain both protein and fiber, and peas, like all pulses (the delicious, protein-packed, sustainable foods you know as dried peas, beans, lentils and chickpeas) contain this weight loss friendly combo!
• Pssst….fun fact: In 2016 Pulses were named International Year of Pulses (IYP) by the United Nations.
• Research show that pulses (like pea protein), aid in weight loss even when calories aren’t restricted. Check out this 2016 study1, that found that it was just 3/4 cup of pulses per day that worked!
California Prune Benefits (we use California prunes because they are super sweet and we grew up loving them. 🙂 )
If you’re allergic to dairy, lactose intolerant or avoid dairy, meet your bone-building bestie! 🙂
- Research suggests that eating 5-6 prunes a day may help support healthy bones! So cool, we know!Why? Prunes have copper which aids in bone structure, boron and a handful of polyphenols that help with the regulation of bone building and bone breakdown. 1
- They’ve got Vitamin K which helps to improve calcium balance and promotes bone mineralization.A 40g serving (about 5 prunes) is an excellent source of Vitamin K, providing 30% of the Daily Value.Research is continuing on the effect of California prunes on bone health and they’re finding good stuff, healthy people… more good news to come!
- Hello Polyphenols! California prunes pack polyphenols in their purple bodies, which acts as antioxidants to protect your body–keeping watch over your heart, eyes, memory and immune system.
- Plus, let’s not forget our antioxidant- rich friends are great for a flat-belly! Feeling a little heavy and constipated? Help relieve your tummy and flush out some of that waste and bloat! A serving of prunes (4-5 prunes) has 3 grams of fiber and 100 calories–and seem to do wonders when you need a little tummy relief!
Power Protein & Berry Antioxidant Slimdown Smoothie
Servings: 1 serving = 16 ounces
Ingredients:
• 1 cup unsweetened vanilla almond milk
• 1/2 frozen banana
• 1/3 cup frozen strawberries
• 1/4 cup frozen blackberries
• 2 California prunes (we use California prunes because they are super sweet and we grew up loving them)
• 1 scoop (27 grams) pea protein (We used Garden of Life’s Organic Raw Protein & Greens)
Directions:
1. Blend ingredients and enjoy!
Nutrition facts per 16 ounce smoothie:
256 Calories, 35 g carbohydrate, 5 g fat, 23 g protein, 0 g saturated fat, 10 g fiber
As you happily sip this Pea Protein Weight Loss smoothie, sip on this (more research supporting pulses, berries & weight loss…and California Prune benefits) below:
- • 1 cup unsweetened vanilla almond milk
- • ½ frozen banana
- • ⅓ cup frozen strawberries
- • ¼ cup frozen blackberries
- • 2 California prunes
- • 1 scoop (27 grams) pea protein (We used Garden of Life’s Organic Raw Protein & Greens)
- Blend ingredients and enjoy!
References:
Prunes:
1. Shahnazari M, et al. Dietary dried plum increases bone mass, suppresses proinflammatory cytokines and promotes attainment or peak bone mass in male mice: J Nutr Biochem. 2016;34:73-82.
Schreurs AS, et al. Dried plum diet protects form bone loss caused by ionizing radiation. Sci. Rep. 2016;6: 21343; doi: 10.1038/srep21343.
Hooshmand S, et al. The effect of two doses of dried plum on bone density and bone biomarkers in osteopenic postmenopausal women: a randomized, controlled trial. Osteoporosis International. 2016;27(7): 2271-2279.
Arjmandi BH, et al. Dried plum consumption and bone mineral density retention in postmenopausal women: a follow-up study. The FASEB Journal. 2016;30:1, Supplement lb268.
Hooshmand S, et al. The effect of dried plum on serum levels of receptor activator of NF-kB ligand, osteoprotegerin and sclerostin in osteopenic postmenopausal women: a randomized controlled trial. British Journal of Nutrition. 2014;112:55-60.
Rendina E, et al. Dried plum’s unique capacity to reverse bone loss and alter bone metabolism in postmenopausal osteoporosis model. PLoS One. 2013;8(3):e60569.
Hooshmand S, et al. Comparative effects of dried plum and dried apple on bone in postmenopausal women. British Journal of Nutrition. 2011;106(6);923-930.
Halloran BP, et al. Dietary dried plum increases bone mass in adult and aged male mice. Journal of Nutrition. 2010;140:1781-1787.
Hooshmand S, et al. Viewpoint: dried plum an emerging functional food that may effectively improve bone health. Ageing Research Reviews. 2009;8:122-7.
2. Seidel DV, et al. Dried plums modify fecal short chain fatty acid concentrations and gene expression in a rat model of colon carcinogenesis. The FASEB Journal. 2016;30(1Supplement):147.3.
Attaluri A, et al. Randomized clinical trial: dried plums (prunes) vs. psyllium for constipation. Alimentary Pharmacology and Therapeutics. 2011;33:822-828.
Seidel D, et al. Dried plums modify colon microbiota composition and spatial distribution, and protect against chemically induced carcinogenesis. The FASEB Journal. 2015;29(1 Supplement):394.7.
Pulses and berries in Weight loss:
o A study published in Nutrition Journal found that pea protein was more effective at staving off hunger than whey protein; improved satiety can potentially lead to weight loss. Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3295702/
1 Kim SJ, de Souza RJ, Choo VL et al. Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials https://www.ncbi.nlm.nih.gov/pubmed/27030531
C3G in berries may help with weight loss– check this out!:
11. Tsuda T., Horio F., Uchida K., Aoki H., Osawa T. Dietary cyanidin 3-O-beta-d-glucoside-rich purple corn color prevents obesity and ameliorates hyperglycemia in mice. J. Nutr. 2003;133:2125–2130. https://www.ncbi.nlm.nih.gov/pubmed/12840166
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4931534/
photo courtesy of pulses.org