The Berrylicious A Delicious And Healthy Berry Smoothie Recipe
Ive made this Berry Smoothie Recipe with coconut water and thats why its very hydrating. I would recommend it before or after workouts.
As you know, all berries are excellent antioxidants and sources of fiber.
A recent study from The American Society for Nutrition shows that berries are also rich in polyphenols.
They have neuroprotective features such as anti-inflammation, antioxidants and reduced risk of cardiovascular disease and cancer, as well as improved vision.
Their studies found that:
Ingredients of this delicious Berry Smoothie Recipe:
Looking for more such drink recipes to get some ideas for your snacking? Do not miss my Energy booster juice and Kaanji and the best ones Passion Fruit Iced Tea.
*If you ever try this recipe dont forget to share your photos with me on,, or tag me on @cookingwithsapana using the hashtag #cookingwithsapana and stay connected* I would love to see your creations from my space!!
Orange Mango Creamsicle Smoothie
Ingredients:
- 1 cup peeled Cara Cara oranges
- 1/2 cup frozen mango
- 1 scoop vanilla protein powder
- ½ cup milk of choice
Calories: 450
Meghan Pendleton, a registered dietitian with a virtual private practice, likes this blend because blueberries are rich sources of polyphenols, compounds known to reduce inflammation and oxidative stress, thus reducing the risk of many chronic diseases like cancer and heart disease.
Additionally, spinach provides plenty of carotenoids that are converted into vitamin A, which supports healthy vision and immune function. Avocado is a great source of B vitamins, which help your body better use the foods you eat for energy and absorb essential nutrients like vitamins A, D, E, and K.
Banana Date Smoothie With Ginger And Cardamom
The Spruce / Nyssa Tanner
Dates add a natural sweetness to smoothies that will provide the flavor you want without spiking your sugar levels. Combined with frozen banana, Greek yogurt, fresh ginger, and a pinch of cardamom, you have a healthy, dessert-worthy drink. If your dates are a little hard, simply soak them in warm water before using.
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Additional Smoothie Making Tips
ADD PROTEIN TO KEEP YOU FULL: When I dont have time to make breakfast, I add my favorite protein powder to this smoothie. I love that I cant taste the protein powder but I know its there because it keeps me full until lunchtime.
USE FROZEN FRUIT: I like to use frozen fruit instead of ice cubes in my smoothies. For this smoothie, you want to use mixed berries, like blueberries, raspberries, blackberries.these berries give you energy! And to make it super easy, I just buy the chopped frozen mixed berries in the frozen section of my grocery store, because Im all about making things quicker and easier!
FILL UP YOUR BLENDER: You always want to layer your ingredients softest to hardest . First, add the orange juice, vanilla extract, and yogurt. Then, add fresh or frozen fruit.
EXTRA SMOOTHIE LEFTOVER? If you have some leftover smoothie, you can put it in the fridge for later. Once youre ready to drink it, I like to add a little extra yogurt to the smoothie to thicken it up again.
Autoimmune Disease Healthy Journey:
Here is where I am going to get a little personal. I was a healthy and active girl when I got hit with an autoimmune disease that rocked my world. I visited the doctor and he performed an insane amount of blood tests to figure out what was going on with my body.
I was dealing with the debilitating effects of several autoimmune diseases rheumatoid arthritis and Hashimotos thyroiditis diseases, among others.
I didnt think I would be dealing with arthritis in my 30s! My weight had even skyrocketed for no apparent reason .
After many blood tests confirmed I was dealing with several autoimmune issues, I was referred to both a rheumatologist and endocrinologist to deal with the effects of my immune system going haywire. The specialists wanted to put me on a host of medications to help with the swelling and inflammation, all with a list of negative side effects. I felt as if I was ALWAYS at the doctor. I didnt want to just put on a band-aid.
I went home and my husband and I just sobbed together on the couch , afraid of what the future might hold. After a good cry, I felt determined to figure out what the ROOT cause of my health issues was. I started studying like crazy. I began driving around to every library in town, picking up stacks of health books, and researching everything I could about my disease. I became a full-on nerd!
Here are some of the healing vitamins, herbs and supplements that have helped me with my autoimmune diseases:
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Are Smoothies Good For Kids
“Smoothies can be a nice option for kids since they’re simple to make and give parents the opportunity to incorporate foods that their child may otherwise not eat,” says Sassos. Even if your kid makes a face at even the idea of spinach, he’ll probably love a “green monster smoothie” , especially if there are a few banana chunks in there to naturally sweeten it up. Another reason smoothies are great for parents is that you can make them ahead of time , or take the along in a spill-proof cup for a healthy between-games Saturday snack.
Do Smoothies For Weight Loss Actually Work
When you replace your standard breakfast with a weight loss smoothie, you can lose weight.
On the Zero Belly Smoothies diet, a 39-year-old emergency-response adviser from Katy, Texas, Fred drank Zero Belly Smoothies as part of his weight-loss program. I noticed results in the first week, he says. It really was amazing. Fred lost 21 pounds and 5 inches off his waist over the next six weeks.
Ohios Martha Chesler, 52, who lost 21 pounds and 7 inches off her waist in less than 40 days, had the same experience. I saw results immediately, she says.
In fact, in our original Zero Belly Test Panel of more than 500 men and women, many lost up to 16 pounds in the first 14 days. Now you can achieve results like these even more quickly with this carefully created, highly effective collection of Zero Belly Smoothies.
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Smoothies That Boost Your Energy
Energy-boosting smoothies are great for providing you with energy , bloating, weight loss, and fighting off a cold. I love both fruit smoothies and vegetable smoothies, so just pick what you like. Green smoothies that are filled with vegetable greens or fruit are an easy way to flush your body of toxins while giving your body lots of healthy nutrients.
Morning Smoothie Recipes For Energy
Got a big day? Start it off right with these nourishing energy smoothie recipes.
Sure, I like a high stack of pancakes drenched in butter and maple syrup as much as the next person.
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But empty carbs and sugar can quickly lead to a crash and burn scenario.
Energy smoothies, on the other hand, are full of whole foods that fuel your body right.
These nutrients are precisely what youll need to nourish your body and energize yourself for the day.
Plus, it doesnt hurt that they taste amazing!
With a trusty blender, you can whip up a tasty energy smoothie in minutes and be ready to tackle the day.
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Dairy Free Milk Options
Switching up smoothie ingredients is as easy as customizing a bowl of oatmeal to your liking. And the benefits of going with a plant-based milk are for good cause.
My favourite milk alternative is unsweetened vanilla almond milk because I personally love the flavour of vanilla.
Here are other gluten-free and vegan milk alternatives you can use:
- Lowers blood sugar levels and cholesterol
- Improves heart health and gut health, for easier digestion
- Filling and acts as a hunger suppressant to avoid snacking
- Good carbs which break down into energy to power through your day
If you struggle with consuming oatmeal on a daily basis, youll want to read 27 Ways to Make Oatmeal Not Boring.
Energy Booster Green Smoothie
These 3 ingredients spinach, apple, and banana smoothie are a perfect breakfast to start the day with. Loaded with tonnes of health benefits, this smoothie is going to keep you satiated throughout until your next meal for the day.
The dark green color in the spinach leaves contains chlorophyll which may help in improving good vision. Spinach leaves are known to be helpful in supporting energy levels.Nitrates in spinach leaves improve blood flow and pressure by relaxing blood vessels, thus may support heart health. Spinach is also a good source of Vitamin K, Calcium, and Magnesium and may help improve bone health as well.
Apples are a rich source of fiber and water and thus keep you filling and satisfied for longer. The presence of pectin fiber in apples ensures good gut health by feeding the good bacteria in the gut.Being highly nutritious, apples are known to be good for heart health and may lower the risk of Diabetes as well.
The worlds most popular fruit banana contains very important nutrients that may help moderate blood sugar levels. Banana has high levels of antioxidants and the fiber in them may help you keep full for longer times. They also aid in digestive health and may support heart health as well.
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Why Is This Called An Energy Smoothie
Its tempting to reach for a cup of coffee first thing in the morning as your energy source. Or grab a second, or third, cup of coffee when that 3 PM afternoon slump hits!
But a cup of coffee can take more than 6 hours to wear off, which means that afternoon cup of coffee could be impacting your sleep patterns .
As a mom of two, Ive been looking for ways to naturally boost, and sustain, my energy levels.
Enter healthy fats and fiber. This green smoothie recipe contains naturally energy boosting ingredients, like:
- Leafy Greens: provides an excellent source of iron which helps fight fatigue .
- Avocado: healthy fats, which help maintain energy levels.
- Coconut Oil or Coconut Butter: coconut contains medium-chain triglycerides which provide a quick energy source for the body .
Peaches And Cream Oatmeal Smoothie
No time for a leisurely meal? Try this grab-and-go, probiotic-rich take on morning oatmeal. Whole-grain oats contain prebiotic fiber that promotes gut health.
This recipe from Preventions Smoothies & Juicesmakes two smoothies: Blend 1/2 cup whole milk, 1/2 cup Greek yogurt, 1/2 cup rolled oats, 1 cup frozen peaches, 1/2 frozen banana, and 1/2 cup ice until smooth.
Nutrition: 283 cal, 13 g pro, 53.5 g carb, 2 g fiber, 48 g sugars, 3.5 g fat
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Milk And Honey Smoothie
Make use of the celery in your produce drawer with this blended juice, which combines it with almond milk, cucumber, and grapes for a sip-worthy snack.
In a blender, combine 1 1/2 cups unsweetened almond milk, 1 medium Kirby cucumber , 1 cup seedless green grapes, 2 medium stalks celery , and 1 Tbsp honey. Blend until the mixture is smooth, serves 2.
Nutrition: 124 cal, 2 g pro, 26 g carb, 2 g fiber, 21 g sugars , 2 g fat
Should You Use Protein Powder In Your Morning Smoothies
A lot of people ask me if I recommend adding protein powder to my breakfast smoothies, and here are my thoughts real whole foods are always my first choice thats always your best option, BUT if you are looking for a convenient way to get more protein into your diet I believe that protein powders can be a great supplement.
Youll see, I am using vanilla whey protein in each of these morning smoothie recipes. I love whey protein, its super-rich and creamy, and Ive never met a plant-based protein that I enjoy as much . If you tolerate dairy, a good high-quality whey protein is my first choice BUT you can of course sub in a plant-based protein as well .
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Our 6 Best Healthy Smoothies
Smoothies are a go-to for many of us looking for something quick and healthy. Whether youre in need of a grab-and-go breakfast or a fuss-free snack, smoothies are a great option that can satisfy even the pickiest of eaters.
With that said, not all smoothies are created equally. Loading up on high-sugar fruit and juices or adding lots of sweeteners can result in a less than healthy offering. Instead, try to balance the different elements in your smoothie when aiming for something that will keep you fuller for longer. Mixing both fruits and vegetables can result in a higher fibre content, while still maintaining a sweet taste. Additionally, including items like nuts, milk and yogurt can boost the protein and healthy fat content, helping you to feel fuller throughout the day.
For advice on the best kitchen equipment for making smoothies, see our reviews of the best smoothie makers and best blenders.
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Mango Ginger Kale Green Smoothie
One blender, five ingredients, and 5 minutes are all you need to whisk up this delicious mango ginger kale green smoothie.
Its smooth, but not overly creamy and its chock full of greens. Thanks to the fruity frozen mango and peaches, this green smoothie is so sweet and refreshing.
Pour yourself a glass and sip on gingery, green bliss!
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More Smoothies You Will Love
- Vitamin C Immunity Smoothie
- Tropical Avocado Smoothie
- Strawberry Banana Smoothie Popsicle
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Spinach Smoothie Recipes For Afternoon Energy
Each of these 3 yummy smoothies start with a base of spinach, the notorious energy booster that Popeye preferred. The green leaves also happen to be rich in zinc, protein, fiber, and loads of vitamins.
Add a bit of plant-based milk, some low-sugar fruit and a few extras and just turn on the blender! It honestly doesnt get any easier than that.
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Tips For The Best Green Smoothie Recipe
Dont use any sweetener: I remember when I was a kid my mum used to add sugar to everything. And fruit smoothies were no exception. But these days, I really try to avoid refined sugar as much as possible. Plus, if you really want to rip the benefits of all the healthy ingredients in this smoothie, you need to avoid adding anything processed. I promise: this smoothie tastes incredibly sweet and delicious as it is but if you have an incredibly sweet tooth, add a bit more bananas, or pitted dates for extra sweetness.
Use ripe fruit: Another tip to get the best taste, is to use ripe fruit. The riper the fruit, the sweeter your green smoothie will be.
If you want a perfectly green smoothie: Use only yellow and green fruit. The best fruits are apples, bananas, mangos, avocados, pears, kiwi, pineapple and any other light-colored fruit you can think of. Using darker fruit like blueberries will make a delicious smoothie, but the color wont be as vibrant and green.
Switch it up for added health benefits: Using different superfoods in your smoothie every day can help you to get different nutrients. I try to mix flax seeds with chia seeds, and sometimes, if I need an extra boost of energy, I might add a spoon of almond butter.
Blend it: No one wants to find a whole spinach leaf in their smoothie. Make sure you blend it for at least 60 seconds! Unless you have an incredibly powerful blender like Vitamix .
Even If Your Morning Routine Is More Like A Hectic Morning Rush These Smoothie Recipes Make For A Quick And Easy Breakfast That Can Help You Jumpstart Your Day
Simply Recipes
If your morning routine is more like a hectic morning rush, you may think you dont have time for a healthy breakfast, but a smoothie is a quick and easy meal that can be made in minutes. Its an excellent way to power your morning and get a boost from nutrient rich fruits and veggies.
Even if youre unsure about adding another item to your morning to-do list, there are many effortless strategies for prepping your smoothies in advance. Over the weekend or on an evening when you have some extra time, you can portion your smoothies in single serving freezer bags. On a busy morning, you can simply pull out a smoothie pack of frozen fruits and mix-ins, empty it into your blender with the liquid of your choice, and blend.
If over time your new morning smoothie routine becomes too, well, routine, you can easily change up your smoothie recipe. With just a few tips, its easy to customize your smoothie and create new combinations. Whether you prefer your breakfast bright and fruity or sweet and nutty, theres a healthy, delicious smoothie recipe that will help you jumpstart your morning.
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How To Make The Perfect Energy
Breakfast jump start, energizing snack, healthier dessert theres no denying that smoothies do it all! Packed with nutrient-dense fruits, vegetables, nuts, and more, smoothies are a quick, easy meal to give you the shot of energy you need to power through your workout, workday, kids soccer tournament, or whatever unexpected hurdles life throws your way.
Smoothies are so simple and adaptable the recipe combinations are virtually limitless. But dont get overwhelmed because we have a few tasty options to help get you going.