WHAT YOU NEED WHAT YOU NEED TO DO
Serves: 1 1/2 cup (125ml) coconut
Prep: 5 mins of water and serve.
Cook: 0 mins • 1/2 cup (125ml) almond
milk, unsweetened
One scoop vanilla whey
protein
1/2 cup (50g) frozen
Nutrition per blueberries
serving: 1 tsp ground cinnamon
191 Cal 1 tsp chia seeds
4g Fats
14g Carbs
26g Protein
MAIN INGREDIENT NUTRITIONAL TIPS
BLUEBERRIES
ABOUT
Blueberries grow on shrubs and have a sweet taste when
mature. They are rich in anthocyanin antioxidants and are
thought to have anti-cancer properties.
GLYCEMIC INDEX
Low, 20-55
BEST SEASON
May-October
PESTICIDE RISK
High (domestic are worse than imported) – buy organic
HOW TO SELECT
Buy organic blueberries to avoid pesticide residue.
Blueberries should be firm and uniformly colored. They
should move freely in the box and show no signs of
moisture, which can cause decay. If buying frozen berries,
they should not have any clumps in the bag, suggesting that
they were thawed and refrozen.
HOW TO STORE
Before storing, remove any berries that have gone bad.
Store berries in the refrigerator where they should keep for a
few days.
HOW TO FREEZE
You can wash blueberries and freeze them in a plastic bag
for later use. Freezing has not been shown to damage the
antioxidant content.
PREPARATION
If fresh, wash right before use.
