HANDS-ON: 5 MIN. // TOTAL: 5 MIN. // SERVES 1
Incorporating a protein source in your smoothie will help keep you fueled all morning. To prepare a dairy-free version, make sure to choose a soy yogurt, which has comparable protein to Greek yogurt, or a plant-based yogurt like almond or flax with at least 5g of protein per serving.
1 cup frozen wild blueberries or mixed berries
1/2 cup fresh baby spinach leaves
2 tablespoons fresh orange juice
2 tablespoons water
1 (5.3-ounce) container plain 2% Greek yogurt or plain soy yogurt
1 medium ripe banana, sliced
Place the berries, spinach, orange juice, water, yogurt, and banana in a blender; blend until smooth. Serve immediately.
(SERVING SIZE: ABOUT 13/4 CUPS): CALORIES 297; FAT 4G (SAT 2G, UNSAT 2G); PROTEIN 18G; CARB 54G; FIBER 8G; SUGARS 33G (ADDED SUGARS 0G); SODIUM 75MG; CALC 23% DV; POTASSIUM 20% DV
wild blueberries
Blueberries have long been touted as a “superfood” but there’s a specific type known as wild blueberries that may provide even more health benefits. Research suggests that wild blueberries (as compared to ordinary or conventional ones) not only contain higher levels, but greater diversity, of phytochemicals—something that makes their antioxidant activity rank at the top when compared to other berries and produce.
While consumption of all blueberries is associated with reducing risk of heart disease, cancer, and memory loss, eating wild blueberries may deliver even more in return due to their concentrated nutrients and compounds. Research suggests that wild blueberries may lower blood pressure, improve insulin sensitivity, improve brain activity in children and teens related to memory and concentration, and promote good bacteria to improve gut health.
How do you know if your blueberries are wild? Most are frozen immediately after harvest to preserve nutrients, so they are typically found near other frozen berries and fruit. Simply look for “wild” on packaging, and then use just as you would other frozen fruits for smoothies, or thaw to stir into batter for muffins, pancakes, and breads or to toss in oatmeal or yogurt.