The Bitter Sweet Smoothie – Arugula and Strawberries

The Bitter Sweet Smoothie contains some unique and contrasting flavor combinations to make a nutritious green smoothie that has just 276 kcal. The Bitter Sweet Smoothie takes the peppery and bitter taste of arugula and combines it with the sweet flavors of honeydew melon and strawberries. In addition, The Bitter Sweet Smoothie contains a small amount of walnut which adds to the subtle nutty flavors of the arugula. But wait, this smoothie is not all about flavor combinations it has plenty of vitamins and minerals all whilst being relatively low in calories. It scored a 71 on the SmoothFuel Nutritional Score.

The Bitter Sweet Smoothie

Sweet strawberries and melon combine with bitter arugula in a taste sensation!

The Ingredients


Info about The Bitter Sweet Smoothie

How to make it – The Bitter Sweet Smoothie can be made quite quickly, it is a great smoothie to have if you are in a rush but just want a quick burst of goodness. The ingredients do not need much preparation. Remember to give the arugula a good rinse through with water, wash the strawberries and remove the leaves then simply cut the melon into small cubes and throw everything into the blender. I find walnuts break up quite easily and normally are not too much of a problem to blend.

Honeydew melon and strawberries contain a very high amount of water.

  • Honeydew melon is 89% water and strawberries are almost 91%.

For this reason, I have not included a liquid ingredient in this recipe however you might find that adding a small amount of water or your favorite milk variety, perhaps just 50 ml or so will help with blending at the beginning.

Macronutrients – The Bitter Sweet Smoothie has been designed to be packed full of flavors whilst being relatively low in calories. It has a balanced macronutrient profile with a low amount of saturated fat. The vast majority of the saturated fat in this smoothie comes from the walnuts. If you are interested in reading more about saturated fat I wrote a small nutrition article called “Saturated Fat: A Closer Look at a Demonized Macro Nutrient” that looked at some of the misconceptions. The good news about walnuts is that they contain a lot of polyunsaturated and monounsaturated fats that have been seen to be beneficial.

Micronutrients – The Bitter Sweet Smoothie is high in vitamin C, vitamin K, vitamin B12 as well as folate. It contains good amounts of most other major vitamins.

  • The Bitter Sweet smoothie contains more than 20% of your RDI for magnesium, calcium, iron, and phosphorus.

To top it all off this smoothie has a decent amount of antioxidants and polyphenols and a good ratio of omega 3 to omega 6. Most modern diets contain too much omega 6 and too little omega 3. It is not uncommon to see a diet with a ratio of 1 gram of omega 3 to 16 or more grams of omega 6. It is advised to reduce this gap as much as possible. Try to aim for a ratio of 1 gram of omega 3 to 4 grams of omega 6.

SmoothFuel Nutritional Score

The Bitter Sweet Smoothie scored a total of 72/100. It scored incredibly well for its macronutrient composition, 92/100. The reason why it scored so highly is that it is so well balanced. It has very similar percentages of each macronutrient. It’s common to see a smoothie with a least one macronutrient out of balance, normally too much fiber, but the Bitter Sweet is an exception. With such a good macronutrient score and a final score of 72 you must be thinking, what let this smoothie down? Vitamins and minerals. It is by no means bad, the Bitter Sweet smoothie has great quantities of vitamin C and vitamin K but most other vitamins and minerals it has between 10-30% like I said not bad by any means but the SmoothFuel Nutritional Score has high standards. It received a boost by way of having a good omega 3 to omega 6 ratio and a good number of antioxidants and polyphenols.

Nutrients and RDI Values