September 26, 2017
Blueberry Blast Smoothie
By Melissa Halas-Liang
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.
- 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
- Place blueberries, orange juice, yogurt, banana and vanilla into blender container.
- 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.
- 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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