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Low-Carb Tropical Pink Smoothie

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Dragon fruit aka Pitaya is the main ingredient in this summer smoothie. I love smoothies for many reasons - they are simple, quick to prepare and provide you with all the neccessary balanced nutrients. Unless you are on a "zero-carb" diet, they're great for breakfast or as a pre-workout meal as part of TKD.

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 Dragon Fruit comes from Central and South America and has been also grown in Asia. Its bright colours, beautiful texture and delicate sweet taste make this fruit perfect for preparing desserts or smoothies. They are similar in flavour to melons or kiwi fruit. Dragon fruit is not only fun to eat, but it is also rich in nutrients - it's a good source of:

  • Vitamins: vitamin C (known as antioxidant protecting cells from free radical damage), B vitamins (skin health, carbohydrate metabolism and appetite control)
  • Minerals: calcium, iron, potassium and phosphorus

And how many carbs are there in one dragon fruit (100 g/ 3.5 oz)? One small dragon fruit has just 9 g of net carbs, 1 g of fiber and only 60 calories. If eaten in moderation, it's on the list of fruits that are recommended along with berries and melons.

Hands-on Overall

Serving size 1 smoothie

Allergy information for Low-Carb Tropical Pink Smoothie

✔  Gluten free
✔  Dairy free
✔  Nut free
✔  Nightshade free
✔  Pork free
✔  Avocado free
✔  Fish free
✔  Shellfish free
Pescatarian
Vegetarian
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Nutritional values (per serving, 1 smoothie)

Net carbs12.1 grams
Protein24.6 grams
Fat28.6 grams
Calories402 kcal

Calories from carbs 12%, protein 24%, fat 64%

Total carbs17 gramsFiber4.9 gramsSugars7.4 gramsSaturated fat21.9 gramsSodium75 mg(3% RDA)Magnesium60 mg(15% RDA)Potassium456 mg(23% EMR)

Ingredients (makes 1 smoothie)

  • 1/2 small dragon fruit (50 g/ 1.8 oz)
  • 1 small wedge Galia, Honeydew or Cantaloupe melon (50 g/ 1.8 oz)
  • 1/2 cup coconut milk or heavy whipping cream (120 ml/ 4 fl oz)
  • 1 scoop whey protein powder (vanilla or plain) or egg white powder or hydrolysed powdered gelatin (25 g/ 0.9 oz)
  • 1 tbsp chia seeds (8 g/ 0.3 oz)
  • 3-6 drops liquid Stevia extract or other healthy low-carb sweetener from this list
  • 1/2 cup water (120 ml/ 4 fl oz)
  • Optional: few ice cubes

Instructions

  1. Measure out all the ingredients, place in a blender and pulse until smooth. You can add the ice before or even after blending. Low-Carb Tropical Pink Smoothie
  2. You can use pink or even white dragon fruit. Simply cut it in half and scoop the meat out.
    Low-Carb Tropical Pink Smoothie

Ingredient nutritional breakdown (per serving, 1 smoothie)

Net carbsProteinFatCalories
Dragon fruit (Pitaya), fresh
4.5 g1 g0.8 g30 kcal
Galia melon, fresh
2.6 g0.3 g0.1 g13 kcal
Coconut milk (full-fat, unsweetened)
3.2 g2.3 g24.1 g223 kcal
Whey protein powder (protein isolate, Reflex Natural)
1.4 g19.5 g1.1 g97 kcal
Chia seeds
0.4 g1.6 g2.6 g41 kcal
Stevia extract (SweetLeaf or NuNaturals, natural low-carb sweetener)
0 g0 g0 g0 kcal
Water, still
0 g0 g0 g0 kcal
Ice cubes
0 g0 g0 g0 kcal
Total per serving, 1 smoothie
12.1 g24.6 g28.6 g402 kcal
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Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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