Recipes

Berry Smoothie Surprise

(The surprise... You're sneaking some green in a sweet red smoothie.)

Frozen berries are available year-round and are packed with vitamins and antioxidants to strengthen your immune system and improve concentration.  Smoothies are an easy way to get the benefits of berries for your kids … and you!

An increased intake of fruits, vegetables and berries reduces the risk of cancer, type 2 diabetes and cardiovascular disease.

Smoothies can be a snack or a super start to a busy morning!

A little goes a long way with smoothies.  Because of the high sugar content — even though the sugar is all natural — a serving of about 6 oz. (2 dl) is about right. 

Tips for Delicious, Healthy Fruit and Berry Smoothies

Ample smoothie recipes abound, and you can create your favorites.  To land on the healthy side, keep the following in mind when you create a smoothie:

  • Use 2–3 types of berries and fruits of different colors
  • Aim for a total of about 3 ounces (100 grams) of fruit per serving
  • Avoid adding sugar. Take it out of the recipe. Replace the sugar with sweet fruits like bananas, kiwi or mango or some fruit juice (which is best if not from concentrate).
  • Sneak in some green: Avocado, organic cucumber (unpeeled), fresh sweet herbs like mint, basil or lemon balm, a handful of baby spinach leaves or other mild greens tend to get by without protest. Every bit counts!
  • Add a good protein source like plain yogurt. Protein is great for a lot of health reasons — and it satisfies your hunger.
  • Add some freshly ground flaxseed (fresh because goes rancid really quickly) for some extra omega-3 (ALA) fatty acids. These are great for your brain and the overall health of your cells and immune system.
 

Ingredients

portions

Berry Smoothie Surprise

  • 1 cup plain yogurt
  • 2 handfuls baby spinach leaves, thoroughly rinsed
  • 1.5 cups frozen mixed berries (blueberries are great for hiding the green in the spinach)
  • 1 cup apple juice (best if not from concentrate)
  • 1 banana

Method

Berry Smoothie Surprise

  1. Toss all ingredients into a blender and turn it on. A minute later, you have a smoothie.