September 26, 2017

Blueberry Blast Smoothie

Smoothies have many benefits beyond good taste; they can help you eat more fruits and vegetables, the foundation of a cancer-protective diet. Frozen blueberries are the secret to the milkshake-like consistency of this smoothie. Rich in fiber, anthocyanins and ellagic acid, these little fruits are being studied for their ability to inhibit the formation of carcinogens.

Blueberry Smoothie

Ingredients:

  • 2 cups frozen unsweetened blueberries (do not thaw)
  • 1/2 cup orange juice (calcium-fortified preferred)
  • 3/4 cup low-fat or nonfat vanilla yogurt
  • 1/2 medium frozen banana
  • 1/2 tsp. pure vanilla extract

Makes 2 servings.

Per Serving: 214 calories, 2.5 g total fat (1 g saturated fat), 44 g carbohydrate, 6 g protein, 5 g fiber, 63 mg sodium.

Prep Time: 10 minutes


Directions

  1. Place blueberries, orange juice, yogurt, banana and vanilla into blender container.
  2. Cover securely and blend for 30 to 35 seconds or until thick and smooth. For thinner smoothies, add more juice; for thicker smoothies, add more frozen fruit.
  3. Pout into 2 glasses and serve immediately.

*Note: Don’t have frozen blueberries? Try frozen pineapple, cherries or mango.

About the Author: Melissa Halas-Liang is a registered dietitian nutritionist and certified diabetes educator with a masters in nutrition education. She is founder of SuperKids Nutrition Inc., where she is “saving the world, one healthy food at a time.” Visit her site: www.superkidsnutrition.com/.

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