How To Make a Yummy Nutritionally Packed Berry Smoothie

morning rituals berry smoothie

This berry smoothie is one of my favorite go-to breakfasts. I like it because it is quick, tastes yummy, is very nutritious and most importantly, it sustains me until lunchtime. I am one who does not do well with the standard bowl of cereal or other breakfast entrees. If I eat pancakes or french toast for breakfast, my body responds as if I had just eaten a serving of cake and ice cream. I need something with protein. For some reason, this little gem of a smoothie works for me, and perhaps it will be good for you too.

berry smoothieWould you like to know why this berry smoothie is so healthy?

It is jam-packed with goodness.

  • Berries are loaded with vitamins, minerals, and fiber, plus they’re rich in antioxidants that can protect your cells from free-radical damage.
  • Hemp seeds contain omega-3 fatty acids which are essential fats that help reduce inflammation, which may reduce your risk of heart disease.
  • Coconut oil has a unique combination of fatty acids that have a profound positive effect on health. This includes fat loss, better brain function, and various other amazing benefits.
  • Almond butter is high in protein, fiber, and monounsaturated fats.
  • Chia seeds are a rich source of nutrients and antioxidants.
berry smoothie ingredients

Of course, you can add or delete any of these items, here are the ingredients I usually use.

Berry Smoothie Ingredients:

  • 1 cup water
  • 1 cup non-dairy milk (almond milk, coconut milk, cashew milk, oat milk, or other plant-based milk)
  • 1-2 Tablespoons almond butter or other nut butter
  • 1 Tablespoon coconut oil
  • 1/2 banana
  • 1 Tablespoon chia seeds
  • 1 Tablespoon hempseeds
  • 1 cup frozen blueberries
  • 1 cup frozen berry mix (raspberries, blueberries, and blackberries)

*Optional items you can add:

  • protein powder or collagen powder
  • a handful of spinach or other greens
  • a few walnuts or Brazil nuts
  • pumpkin seeds
  • other frozen fruits

Berry Smoothie Instructions

Put the liquid in the blender first, then add the rest of the items. Blend at high speed until smooth.

I do recommend using a HIGH POWER BLENDER. I have a BLENDTEC and have had it for years. It is a great appliance and I have had really good luck with the company backing up their product.

Another blender I recommend is the Vitamix. You can also get by with a less expensive model and brand, but if you’re going to be blending a lot and blending things like nuts, grains, etc. it’s worth it in the long run to get a good machine. They do last a long time!

berry smoothie ear plugs

I recommend wearing ear protection when using a blender.

I know this seems silly but I am big into protecting my hearing and these blenders really are quite loud.

berry smoothie

How much does this recipe make?

This usually makes enough for two people. If no one else is around to share, put some in a mason jar and place a lid on it or cover it with plastic wrap for later. It will even keep for a few days.

My husband loves it when I have an extra berry smoothie in the fridge for him.

*By the way, I love these plastic lids that fit on mason jars. I have regular and wide mouth lids. As you can tell, I put everything in mason jars. We even use jars as drinking glasses in our home. Nothing fancy here.

Give this yummy berry smoothie a whirl!

WARNING! Keep a napkin handy, no matter how careful you are this smoothie somehow ends up on the rim of your nose and around your mouth. You don’t even know it’s there. We have to check each other or look in the mirror before going out, sure enough there will be a little dab of purple goodness on my nose or lips.

How To Make a Yummy Nutritionally Packed Berry Smoothie

morning rituals berry smoothie
This berry smoothie is one of my favorite go-to breakfasts. I like it because it is quick, tastes yummy, and is chuck full of nutrition!
  • Prep Time5 min
  • Total Time5 min
  • Yield2 servings
  • Serving Size2 cups
  • Meta LabelLabel Value

INGREDIENTS

  • 1 cup water
  • 1 cup non-dairy milk (almond milk, coconut milk, cashew milk, oat milk, or other plant-based milk)
  • 1-2 Tablespoons almond butter
  • 1 Tablespoon coconut oil
  • 1 Tablespoon chia seeds
  • 1 Tablespoon hemp seeds
  • 1 cup frozen blueberries
  • 1 cup frozen berry mix (raspberries, blueberries, and blackberries)

Optional Item Additions

  • a handful of spinach or other greens 
  • a few walnuts or Brazil nuts 
  • pumpkin seeds

INSTUCTIONS

1

Put the liquid in the blender first, then add the rest of the items.

 
2

Blend at high speed until smooth.

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Picture of Jan Howell

Jan Howell

Whether it’s a new recipe, a fun craft, or some handy tips for your garden and home, I hope to empower and inspire you with skills that you can use to create joy, improved health, and to do it in a simple way.

Read More

How to Clean And Freeze Raspberries

Who loves raspberries? I sure do! The berries in our garden are coming on strong right now. There have been so many that we can’t eat them all before it’s time to pick again. I have been sharing them with my neighbors and we have been eating them by the handfuls. It finally dawned on me, “I should be freezing these red gems!” I am going to show you how simple it is to clean and freeze any kind of berry.

Raspberries are always included in my smoothie every morning, but I have been using the frozen berry blend from Costco. I figure I will get at least 2 quarts of frozen berries per week until fall hits. This will save us a bunch of money, and knowing where they came from is even better (organic) and grown with love!

Picking Raspberries

Harvesting berries can be quite a chore, but oh so worth it! You have to put on long sleeves, so they don’t scratch up your arms and they have to be picked every other day. I swear that they multiply while you are picking. You can pick an area and by the time you come back to it, there are more ripe berries. That is why I like to have two people picking at the same time. It gets done faster, you have someone to talk to and you seem to do a more thorough job.

I have found that if you pick the raspberries regularly and don’t let them get all dried and shriveled up, they produce better. It’s like the raspberry bush feels appreciated if you pick them regularly therefore they produce more full, plump, and juicy berries. I know there is probably a more scientific explanation for the benefit of frequent picking, but I like this one.

raspberries

Raspberries are chuck full of goodness! Raspberries are not just yummy; they are also rich in vitamins, antioxidants, and fiber.

One cup of raspberries will provide you with

  • 54% of your recommended daily intake of vitamin C
  • 41% of your recommended daily intake of manganese,
  • 32% of your recommended daily intake of fiber (8 grams)
  • 12% of your recommended daily intake of vitamin K.

Here are some of the benefits :

  • Cancer-Fighting Properties
  • Maintains cardiovascular health
  • Improves fertility
  • Mood and Memory Boosting
  • Healthy Tissues and Blood Vessels
  • Boosts Immunity
  • Maintains Eye Health
  • Good for Diabetics
  • Aids in Weight Loss

Not bad for something so sweet tasting and beautiful.

If you don’t have a raspberry patch in your garden, try to find them somewhere! Hopefully, you have access to a local farmers’ market or grocery store that sells them fresh. If you can’t find them fresh anywhere, stores sell them already frozen.

On that note, let’s talk about freezing your berries. This is not difficult at all. Raspberries seem so fragile to wash, but this method will keep the berries together and it doesn’t’ mash them. This method works great for all berries and blueberries.

How to Clean And Freeze Raspberries
Fill the sink with cold water.
Place berries in a strainer/colander and gently lower the colander into the sink.
Swish the berries around a little and let them sit for 3-5 minutes.
How to Clean And Freeze Raspberries
Run cold water over the berries and pick out any stems or grass.
How to Clean And Freeze Raspberries
Let the berries drain for a few minutes.

I love this strainer. You can adjust the width so it fits on top of the sink edge for hands free draining. Works really nicely for washing veggies as well.

How to Clean And Freeze Raspberries
While the berries are draining, line a cookie sheet with parchment paper.
How to Clean And Freeze Raspberries
Dump the berries onto a clean dish towel. (Preferably one that you won’t mind if it gets stains on it).

Allow them to sit for a few minutes to absorb some of the moisture.

How to Clean And Freeze Raspberries
Carefully dump the berries onto the parchment lined cookie sheet.

Evenly spread around so there is a SINGLE layer of berries.

How to Clean And Freeze Raspberries
Place the pan of berries into the freezer for 1-2 hours or until frozen.
How to Clean And Freeze Raspberries
Take the berries out of the freezer and break apart any clumps.
How to Clean And Freeze Raspberries
Place the frozen berries into a zip bag and label the date.

Work quickly so berries don’t thaw out. If they start to thaw, they will clump together when freezing.

There you have it! Raspberries whenever you want them.

How to Clean And Freeze Raspberries

What do you do with frozen berries?

  • add them to smoothies
  • they make a great snack, especially in the hot summer
  • add to a cup of yogurt, cereal and ice cream!
  • make jam, sauces and berry syrup
  • add to salads
  • make a berry shake
  • of course, a yummy pie! (my husbands favorite way to use raspberries).

So, if you have berries coming out your ears, or just want to preserve them for a later date, this is how easy it is.

Enjoy!

Picture of Jan Howell

Jan Howell

Whether it’s a new recipe, a fun craft, or some handy tips for your garden and home, I hope to empower and inspire you with skills that you can use to create joy, improved health, and to do it in a simple way.

Read More