Pineapple, Arugula, Macadamia Nut

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
45%
Pineapple, Arugula, Macadamia Nut
45 min.
2
258kcal

Suggestions


Discover a vibrant and refreshing side dish that marries the sweet tropical goodness of pineapple with the peppery bite of arugula and the rich, buttery crunch of macadamia nuts. This Pineapple, Arugula, and Macadamia Nut recipe is not just a feast for the eyes but also a powerhouse of nutrients. Perfect for those following a vegetarian or vegan lifestyle, this dish is as nutritious as it is delicious.

Packed with the antioxidants found in fresh mint and the healthy fats from macadamia nuts, this recipe promotes heart health and provides a burst of energy. Plus, with the addition of chia seeds, this dish is designed to help regulate blood sugar levels, making it a smart choice for those mindful of their carbohydrate intake. The use of fresh-pressed apple juice adds a natural sweetness and a hint of zest, amplifying the flavors and making every bite a delightful experience.

Ready in just 45 minutes, this dish is not only gluten-free and dairy-free, but it’s also incredibly versatile, serving beautifully as a side at your next gathering or even as a light meal on its own. Treat yourself and your guests to a dish that encapsulates the essence of fresh, wholesome ingredients and takes your culinary adventures to new heights!

Ingredients

  • cup apple juice 
  • tbsp flaxseeds 
  • tbsp macadamia nuts raw roughly chopped
  • 0.8 cup mint leaves fresh packed
  • 1.5 cups pineapple fresh chilled chopped
  • 0.8 cup arugula packed
  • pinch sea salt 
  • 0.8 cup water filtered

Equipment

  • blender

Directions

  1. Combine the water, apple juice, pineapple, arugula/rocket, mint, macadamia nuts, chia seeds, and salt in a blender. Blend until smooth.
  2. Chia seeds create a physical barrier between carbohydrates and the digestive enzymes that break them down, thus slowing the conversion of carbohydrates into sugar.
  3. From Super-Charged Smoothies: More Than 60 Recipes for Energizing Smoothies by Mary Corpening Barber and Sara Corpening Whiteford. Text copyright © 2010 by Mary Corpening Barber and Sara Corpening Whiteford; photographs copyright © 2010 by Jenifer Altman. Published by Chronicle Books LLC.

Nutrition Facts

Calories258kcal
Protein6.12%
Fat40.02%
Carbs53.86%

Properties

Glycemic Index
86.71
Glycemic Load
14.26
Inflammation Score
-8
Nutrition Score
18.398260894029%

Flavonoids

Cyanidin
0.02mg
Catechin
1.55mg
Epicatechin
5.84mg
Eriodictyol
5.22mg
Hesperetin
1.71mg
Apigenin
0.91mg
Luteolin
2.15mg
Isorhamnetin
0.32mg
Kaempferol
2.62mg
Myricetin
0.02mg
Quercetin
1.49mg

Nutrients percent of daily need

Calories:257.8kcal
12.89%
Fat:12.31g
18.95%
Saturated Fat:1.66g
10.37%
Carbohydrates:37.28g
12.43%
Net Carbohydrates:30.24g
11%
Sugar:24.88g
27.65%
Cholesterol:0mg
0%
Sodium:40.77mg
1.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.24g
8.48%
Manganese:2.12mg
106.14%
Vitamin C:66.94mg
81.14%
Vitamin B1:0.42mg
28.3%
Fiber:7.04g
28.16%
Magnesium:91.16mg
22.79%
Copper:0.42mg
21.2%
Vitamin A:967.84IU
19.36%
Folate:58.59µg
14.65%
Potassium:501.93mg
14.34%
Iron:2.42mg
13.43%
Vitamin B6:0.26mg
13.15%
Phosphorus:117.8mg
11.78%
Calcium:115.69mg
11.57%
Vitamin K:9.47µg
9.02%
Vitamin B2:0.14mg
8.49%
Vitamin B3:1.58mg
7.88%
Zinc:0.97mg
6.46%
Vitamin B5:0.59mg
5.88%
Selenium:3.17µg
4.53%
Vitamin E:0.15mg
1.03%
Source:Epicurious