The Big Green Wolverine – High Protein, High Fiber and High Calories!
The Big Green Wolverine is a weight gain smoothie that has a grand total of 709 kcal. This beast of a smoothie uses some of the most calorie dense foods available and packs them together into a smooth blend to help you gain weight. This creamy, nutty-flavored smoothie is a perfect choice to start the day or even for lunch.
The Big Green Wolverine is high in fiber and protein.
The avocado and chia seeds also mean that there are a lot of healthy fats. In addition to all of the macronutrients, it is absolutely packed with minerals and vitamins. It has 52% of your RDI of magnesium and 47% iron.
The Big Green Wolverine Ingredients
Info about The Big Green Wolverine
The ingredients of The Big Green Wolverine blend with ease although I do advise a total blending time of 25 seconds to guarantee the walnuts fully blend into the mixture. This Smoothie is a bit of a beast hence its name. Sometimes the consistency can be on the thicker side so you might want to add some extra water if you think it is going to be too thick.
There are a lot of different varieties of oats but the best type of oats to use are rolled oats. You can read more about the different types of oats in the article “Rolled Oats, Steel Cut Oats and Groats – Nutrition Facts and Health Benefits“. I love using rolled oats. There is not much difference in terms of nutrition compared to other types but they don’t need to be cooked for a long time before eating them. Simply letting the oats soak in the milk in the smoothie for a couple of minutes softens up the oats making them more easily digestible.
The Macro Nutrients – The Big Green Wolverine has a total of 709 kcal. This works out to 28% if you have a 2,500 kcal diet. This smoothie has a large number of fats, to be exact, it has a total of 36 grams of which 6.4 is saturated fat. The rest is made up of around 20 grams of monounsaturated fat and 10 grams of polyunsaturated fats. If you want to reduce the amount of saturated fat swap out the semi-skimmed milk for fat-free (this reduces the amount of saturated fat by 1.5 grams). The majority of the rest of the saturated fat comes from the avocado. This is a high fiber smoothie, that has a grand total of 21 grams.
Many people are not getting enough fiber through their normal diet so consuming a smoothie like this could help you out enormously.
The Big Green Wolverine also has 21 grams of protein. This protein mainly comes from the oats and the milk.
Vitamins and Minerals – What a beast! This smoothie has it all! It has a crazy amount of both vitamins and minerals that supply you with between 18-72% of your RDI. I have said before that it is high in magnesium and iron but it actually has even more phosphorus, 626 mg. The oats, chia seeds, and walnuts are all mineral dense. There is “only” 161 μg of vitamin A, about 18% of your RDI. If you are looking for smoothies high in vitamin A I can highly recommend The Crazy Carrot and Kale Smoothie and The Full Omega.
Extra Nutritional Information – The only real downside to this smoothie is its lack of polyphenols and antioxidants. Try The Berry Best if you not only want a delicious tasting smoothie but also a gram of polyphenols and antioxidants. Finally, the last great characteristic of this smoothie is its ratio of omega 3 to omega 6. We always want to try and consume these fatty acids within the 1:4 ratio. The Big Green Wolverine fits in perfectly with a ratio of 1:3.8.
SmoothFuel Nutritional Score
The Big Green Wolverine Scored 79/100. This is a fantastic score. As we have seen this smoothie does a lot of things right so it was bound to get a good score. In particular, it scored incredibly well for minerals (89), very well for vitamins (79), but not as good for macronutrients (62). The two things that let it down were the amount of fiber and saturated fat, let me explain. The SmoothFuel Nutritional Score takes in RDI values and compares that to what is in the smoothie. It then looks at each different macro and micronutrient any values how healthy it is to have either an excess or too little of this. This is good because it warns us when we possible consume too much of something that is normally good or something that is bad. There is a lot of fiber in this smoothie. That in itself is not bad at all. However, we don’t want to consume too much fiber because that could lead to irritable bowls and other digestive problems. So one a day is fine but I wouldn’t recommend more than that especially if you follow a healthy varied diet. The Smoothie was also penalized for the amount of saturated fat. The same story again, the amount in the smoothie is not over your RDI but be sure to limit the extra amount of saturated fats you consume.
Find out more about the SmoothFuel Nutritional Score.