Triple Berry Smoothie

Try this super healthy Triple Berry Smoothie, full of antioxidants and vitamins. To really boost the health benefits, add flax and chia seeds. Spinach adds extra fiber and nutrients, but doesn’t change the flavor.

All of us know that fruits and vegetables are good for us, but it’s often difficult to eat as much as we know we should.

That’s where smoothies come in! They are the perfect way to get a lot of fruits and vegetables. They are doubly good because breaking down the fruits and vegetables makes the nutrients more readily available for our bodies to absorb. You can make smoothies out of practically anything, but there are a few things you need to know in order to keep your smoothies healthy.

Tips for Making Healthy Smoothies

• When making your own smoothies, don’t add yogurt unless it’s unsweetened Greek yogurt. The sugar content on your 6-oz. containers of yogurt have anywhere from 20-35 grams of sugar! If you do add unsweetened Greek yogurt, don’t add too much. It can really overpower the flavors of everything else.
• For healthy smoothies, ripe bananas will be your sweetener. If you feel like you need things to be sweeter but still want to keep the sugar content down, you can add some Stevia (I use Purevia or xylitol.)
• Use spinach for extra nutrition. Spinach is flavorless in smoothies but adds a ton of vitamins and minerals. It may not make your smoothie look pretty, but your body will thank you! You can use fresh or frozen spinach.
• Add healthy seeds with Omega-3 fats, like flaxseed and chia seed. If you do this, you may want to run the smoothie cycle on your blender twice.
• Use unsweetened almond milk or water for your liquid. Juice has too much sugar, as does regular milk.

For this Triple Berry Smoothie, I used almond milk, spinach, flax seeds, chia seeds, a banana, and a three-berry blend with blackberries, raspberries, and blueberries.

I always put the banana in the blender first, then the fruit, seeds, and spinach on top. Then I pour in the almond milk and use the smoothie setting on my Blendtec. If you don’t have a “smoothie” setting, I recommend letting your blender run for about 50 seconds. You may need to stop and use a spatula to push things down if they are not being blended properly.

Health Benefits of this Triple Berry Smoothie

Disclaimer: I am not promising the following benefits if you drink this smoothie. This is merely a list of some stand-alone health benefits from the ingredients of the smoothie.

• Fiber from all the seeds – both the chia and flax seeds and the seeds in the berries. The spinach and flesh of the berries also add fiber.
• Spinach has so many health benefits, it’s difficult to list them all. But spinach has been shown to reduce the formation of cholesterol, lower high blood pressure, and help your memory!
• Chia and flax seeds are full of Omega-3 fats, which help raise good cholesterol, thus protecting against heart disease and stroke.
• Berries are chock full of antioxidants which are great anti-cancer agents. They also promote a healthy digestive system and can help keep your memory sharp.

So add this Triple Berry Smoothie to your menu, any time of day! Your body will thank you!

5 from 3 votes

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Triple Berry Smoothie

Prep Time

5 mins

 

Try this super healthy Triple Berry Smoothie, full of antioxidants and vitamins. To really boost the health benefits, add flax and chia seeds.

Course: Breakfast

Cuisine: American

Servings: 2

Calories: 214 kcal

Author: Melissa Howell

Ingredients

• 1 banana
• 2 cups berries (raspberries, blueberries, blackberries, etc), fresh or frozen
• 1 tablespoon flax seed, whole or ground
• 1 tablespoon chia seed
• 1 cup fresh spinach, packed (or 1 cup frozen spinach)
• 2 cups unsweetened almond milk
• Stevia to taste, (optional)

Instructions

1. Add all ingredients to the blender in the order listed. Use the "smoothie" setting, or blend starting on low for about ten seconds, then increase the speed to high for another 40 seconds.

2. Stop the blender and push the food to the bottom if necessary. Continue to blend until everything is smooth.

3. Pour into a glass and garnish with extra berries if desired.

Nutrition Facts

Triple Berry Smoothie

Amount Per Serving (2 g)

Calories 214 Calories from Fat 58

% Daily Value*

Total Fat 6.4g 10%

Saturated Fat 0.5g 3%

Sodium 193mg 8%

Potassium 693mg 20%

Total Carbohydrates 36g 12%

Dietary Fiber 10g 40%

Sugars 17g

Protein 4.5g 9%

Calcium 27%

Iron 18%

* Percent Daily Values are based on a 2000 calorie diet.

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