Peach, Apple, Mango, Banana, Ginger, Turmeric, Honey, And Coconut Milk
Peach Apple Mango
Nutrition Facts
Calories: 400-450
Total Fat: 20-25g
Saturated Fat: 15-18g
Cholesterol: 0mg
Sodium: 50-100mg
Total Carbohydrates: 60-70g
Dietary Fiber: 8-10g
Sugars: 50-60g
Protein: 3-5g
Breakdown by ingredient
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- Peach (1 cup sliced): 68 calories, 1g protein, 0g fat
- Apple (1 cup sliced): 95 calories, 0g protein, 0g fat
- Mango (1 cup sliced): 100 calories, 1g protein, 0g fat
- Banana (1 medium): 100 calories, 2g protein, 0g fat
- Turmeric (1 tsp): negligible calories, protein, and fat
- Honey (1 tbsp): 64 calories, 0g protein, 0g fat
- Coconut milk (1 cup): 550 calories, 5g protein, 57g fat
Macronutrient distribution
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- Carbohydrates: 55-60%
- Protein: 5-10%
- Fat: 35-40%
Vitamins and Minerals
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- Vitamin A: 10% DV
- Vitamin C: 100% DV
- Potassium: 20% DV
- Fiber: 10% DV
- Vitamin E: 10% DV
- Iron: 10% DV
Health benefits
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- Antioxidant-rich fruits support heart health
- Anti-inflammatory properties of turmeric support joint health
- Vitamin C from mango supports immune function
- Potassium from banana supports healthy blood pressure
- Healthy fats from coconut milk support brain function
Variations:
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- Use almond milk instead of coconut milk: -300 calories, -30g fat
- Add protein powder: +100 calories, +20g protein
- Substitute honey with maple syrup: +10 calories, -1g sugar
- Add spinach or kale: +10 calories, +2g protein