Sticking to New Year’s resolutions may be easier with these smoothie recipes from the Wild Blueberry Association of North America. To inspire a vibrant and healthy new year, welcome wild blueberries into a daily diet and reap the rewards all year long.
These nutritious berries provide lasting health benefits for all ages, from increasing brain function and memory, to preventing neurodegenerative diseases including Parkinson’s, and boosting mood and cognitive skills in young children and adults. Look no further than the small but mighty super-berry to reach new health heights in 2020.
Skip the morning coffee
Start the morning right with an anthocyanin-rich, wake-up wild blueberry smoothie. It’s vegan, dairy-free, gluten-free, nut-free, cholesterol-free and low sodium, with no added sugar. Skip the daily coffee and instead boost energy levels with the power of instant coffee, combined with the nutrients abundant in wild blueberries.
Wake-up Wild Blueberry Smoothie (from Kate Allen, Mrs. Nutritionista)
Makes 1 serving
3/4 cup (190 ml) frozen wild blueberries
3/8 cup (85 grams) silken tofu
1/2 medium frozen banana
6 tbsp (90 ml) unsweetened almond milk
1 tbsp (15 ml) ground chia seeds
2 tsp (10 ml) instant coffee
1/4 cup (60 ml) gluten-free or regular oats
Directions:
- Place all ingredients except the oats in a blender and process until smooth.
- Pour into a glass and garnish with the oats.Option: Alternate the smoothie mixture and oats to make layers.
Treat your tummy
Aid digestion and boost immunity with a wild blueberry ginger kombucha smoothie. A natural smoothie that is gluten-free, vegan, refreshing and delicious.
Wild Blueberry Ginger Kombucha Smoothie (from Dixya Bhattarai, Food, Pleasure & Health)
Makes 1 serving
1 cup (250 ml) frozen wild blueberries
1 banana
1/2 cup (125 ml) kombucha (any flavour)
1 small knob of ginger, grated
Directions:
- Place all ingredients in a blender and process until smooth.
- Serve immediately.
Go wild with exercise
Combining wild blueberries with exercise has proven to offer health benefits: the ability to burn fat longer after exercise, and improved absorption of inflammation-reducing antioxidant compounds, called polyphenols. Increasing the body’s ability to absorb polyphenols means the body can better fight inflammation and oxidative stress. Try a wild blueberry meal replacement smoothie as part of a post-workout routine to reap maximum benefits.
Wild Blueberry Meal Replacement Smoothie (from Erin Hendrickson, Best Bite Ever)
Makes one 1 serving
1/2 cup (125 ml) frozen wild blueberries
1/2 cup (125 ml) fresh strawberries, sliced
3/8 cup (85 grams) silken tofu
2/3 cup (165 ml) unsweetened almond milk (or milk of choice)
2 tbsp (30 ml) pure maple syrup
1-2 tsp (5-10 ml) flax seeds, ground
1 tbsp (15 ml) chopped pecans and/or almonds
Directions:
1. In a small bowl, mix together flax seeds and chopped pecans and/or almonds. Reserve a teaspoon for garnish.
2. Blend tofu and maple syrup. Reserve a dollop for garnish.
3. Blend the almond flax seed mixture (saving some for garnish), the tofu mix (saving some for garnish) with the remaining ingredients until smooth.
4. Pour into smoothie glass and top with garnishes. Serve immediately.
Indulge in guilt-free dessert
Enjoy a delicious and nutritious wild blueberry basil cheesecake smoothie for a guilt-free dessert option. Tastes like dessert, yet it’s packed with anthocyanins, protein and fibre.
Wild Blueberry Basil Cheesecake Smoothie (from Kara Lydon, The Foodie Dietitian)
Makes 1 serving
1 cup (250 ml) frozen wild blueberries
3 large basil leaves
1/2 cup (125 ml) coconut milk
1/2 cup (125 ml) plain low-fat Greek yogurt 1/4 cup (63 ml) cottage cheese
2 tsp (10 ml) vanilla extract
2 tbsp (30 ml) graham cracker crumbs 2 tsp (10 ml) flax seeds
2 tsp (10 ml) vanilla protein powder 1⁄2 tsp (2.5 ml) lemon zest
Optional toppings: graham cracker crumbs or basil leaves.
Directions:
- Place all ingredients in a blender and process until smooth and creamy.
- Pour into glass; garnish if desired.
- Serve immediately.
