Page 32 - IFSO Cookbook interno VOL4 2026.indd

Musclefuel Blueberry Swirl

Jaya Gupta
Dietitian
Mohak Hitech Super Speciality Hospital
India

Special Instructions:
- For the soft phase, use well-cooked and mashed fruit.
- For the puréed phase, blend until smooth.
- Avoid fruit skins and dried fruits in the early stages if poorly tolerated.
- Add protein powder to the yogurt and milk mixture to increase protein content.

Preparation

1 Serving (100g)
Preparation time:
40 Minutes

Ingredients

● Fresh blueberries – 60 g Nutritional Facts
per serving:
● Stevia – ½ teaspoon (3 g)
● Calories: 166 kcal
● Chia seeds – 1 teaspoon (5 g)
● Protein: 14.8 g
● Unsweetened Greek yogurt – 120 g
● Fat: 4.8 g
● Low-fat milk (or lactose-free milk) – 30 ml
● Total Carbohydrate: 16.7 g
● Walnuts for garnish (optional) – 3 gm
of which sugars: 16.7 g
Substitutes: ● Dietary Fiber: 3.3 g
● Blueberries can be replaced with ● Iron: 0.82 mg
strawberries or raspberries (well-cooked ● Calcium: 195 mg
and mashed).
● Lactose-free milk can be used for better
tolerance.
● Greek yogurt may be replaced with
high-protein curd (strained).

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