The O.C.C. – Orange, Celery and Carrot Smoothie
The O.C.C. uses the zest of oranges to bring together the popular flavor combination of carrots and celery. These three fantastic fruits and vegetables are accompanied by almond powder, oats, and low-fat Greek yogurt. All together they work wonderfully to provide a fresh smoothie that delivers a serious amount of vitamins and minerals. With a total of 368 kcal and a balanced macronutrient profile, this smoothie can fit into any diet plan.
Info about The O.C.C Smoothie
How to make it – Even though the O.C.C. uses more ingredients than normal it is a super easy smoothie to make. You will roughly need one medium-sized carrot, two sticks of celery and 1 orange ( feel free to substitute this for a mandarin or 2 clementines). Be sure to give the fruits and veggies a good clean before cutting them into small pieces. Throw them all in your blender of choice and add about 150-200 ml of water (that’s about half to three-quarters of a glass) give them 5 seconds of mixing. Weigh out the other ingredients and add them in. Mix for 15-30 seconds and it is ready to be enjoyed. The reason why I suggest a slightly longer blending time is to make sure all the fibers from the celery and oranges are fully blended. If you are using whole almonds you might need to give it an extra 10 seconds to make sure they are broken up and blended fully. For this reason, I always recommend using almond powder.
Macronutrients – The O.C.C. has a great macronutrient profile. It contains around 15% of your RDI of protein, carbohydrates, and fat, in addition, it has a high amount of fiber, 12 grams (around 34% RDI). It has a low amount of saturated fat, most of which comes from the almonds. The majority of fat in almonds is in the form of monounsaturated fat, 31 grams per 100-gram serving, they contain a smaller amount of polyunsaturated fat 12 grams / 100-gram serving, they have just 3 grams of saturated fat per 100-gram serving.
Micronutrients – The O.C.C. contains 97% of your daily dose of Vitamin A, this is thanks to the carrot. Carrots are incredibly rich in vitamin A but they are not alone, check out these foods rich in vitamin A. The Orange, Celery and Carrot Smoothie is also high in vitamin E. Vitamin E is an antioxidant that stops the production of ROS (Reactive Oxygen Species) when fat undergoes oxidation. Vitamin E could help limit free radical production that in turns helps prevent or delay chronic diseases associated with free radicals. Check out the vitamin E fact sheet from the National Institutes of Health for more information. It has an incredible amount of vitamin C too, 84% of your daily dose. The O.C.C. Smoothie has almost every other vitamin with values ranging from 17% to 84% of your RDI. In addition to having a great range of vitamins it also has a good range of minerals. This smoothie provides you with 15-37% of 6 of the most important minerals.
Extra Nutritional Information – The O.C.C. has a small number of polyphenols and antioxidants. If you are looking for an incredibly high antioxidant and polyphenol smoothie I suggest you check out The Berry Best. This smoothie doesn’t contain any significant amounts of omega 3 but has around 3 grams of omega 6 which come from the almonds and oats. If you are look
Smooth Fuel Nutritional Score
The O.C.C. achieved a very good 77 in the SmoothFuel Nutritional Score. The strongest performing aspect of this smoothie is its macronutrient profile. It scored really well for having a good ratio of fats, protein, and carbohydrates. It also received a boost for having a low amount of saturated fat. However, it scored very poorly for having too much fiber with respect to the total amount of calories. It has a total of 12 grams which represents about a third of your daily needs. Consuming this amount of fiber in one go shouldn’t be a problem, the majority of people do not get enough fiber, just be careful not to consume too much fiber as that can lead to increased gas, constipation, diarrhea, and more. The vitamin and mineral profiles of the O.C.C. are equally strong, the O.C.C. doesn’t lack much in the way of vitamin and minerals and as such received solid scores.