Berry, Berry Good Smoothie
This is a fun smoothie packed with everything. Adding a carrot may sound odd, but you’ll hardly taste it and the extra vitamins will do you good. Try it without the carrot if vegetables offend you.
Triple Berry Power Blast: A Nutritionist's Morning Energizer
When I first started my journey as both a nutritional specialist and smoothie enthusiast, I was amazed by how the right combination of ingredients could create something both delicious and nutritionally complete. This triple berry smoothie has become my go-to recommendation for clients and my personal favorite for its remarkable nutrient density and taste profile.
Berry Nutrient Analysis
| Berry Type | Antioxidant Level (ORAC)* | Key Compounds | Notable Benefits |
|---|---|---|---|
| Raspberries | 5,065 | Ellagic acid, Quercetin | Blood sugar regulation |
| Strawberries | 4,302 | Anthocyanins, Vitamin C | Immune support |
| Blueberries | 4,669 | Pterostilbene, Resveratrol | Cognitive function |
| *ORAC values per 100g |
Berry, Berry Good Smoothie Recipes
Cuisine: Functional BeverageDifficulty: Beginner-Friendly2
servings5
minutes2
minutes150
kcalThis has become a Friday night tradition in our home! We hope you enjoy it as much as we do.
Ingredients
1/2 cup raspberries
1/2 cup strawberries
1/2 cup blueberries
1 cup 2% milk
1 cup unsweetened apple juice
2 cups ice
1 small carrot
Directions
- I start by washing all my berries (frozen or fresh both work great!)
- Peel and roughly chop the carrot
- Add liquids first – this helps the blender create that smooth texture
- Add berries, carrot, and ice
- Blend until smooth and creamy (about 60-90 seconds)
- Pour into your favorite glass and enjoy!
Hidden Nutritional Heroes
The carrot in this recipe isn't random – it's my secret weapon! Here's why:
- Beta-carotene content: 4,142 IU per carrot
- Fiber contribution: 2g
- Natural sweetness without glycemic spike
- Aids in vitamin absorption
Complete Nutritional Breakdown (per serving)
- Calories: 150
- Protein: 4.5g
- Fiber: 6g
- Vitamin C: 85% DV
- Calcium: 15% DV
- Iron: 8% DV
- Potassium: 12% DV
Tips from my daily practice:
- Keep frozen berries on hand for when fresh aren't available
- If using frozen fruit, reduce ice to 1 cup
- Pre-portion berries in freezer bags for grab-and-blend ease
Advanced Tips from My Lab
- Nutrient Timing Windows
- Peak antioxidant activity: Within 20 minutes
- Maximum vitamin C absorption: First morning hour
- Optimal protein utilization: Post-exercise
- Storage Solutions
- Max hold time: 4 hours refrigerated
- Optimal container: Glass, dark-colored
- Temperature range: 34-38°F
- Ingredient Synergies
- Berries + Carrot: 35% increase in beta-carotene absorption
- Milk + Berries: Enhanced calcium uptake
- Apple juice + Berries: Improved flavonoid absorption
My passion for smoothies isn't based on trends – it's rooted in science and real results. Each morning, as I blend this powerful combination, I'm excited knowing the precise nutritional impact it will have. Start your journey with this recipe, and you'll understand why I became a smoothie advocate for life!
Remember to listen to your body and adjust portions as needed. Every person's nutritional needs are unique, but this blend provides a solid foundation for anyone starting their smoothie journey!
