alive logo

Blueberry Almond Smoothie Cups


    Serves 6


    For a healthy, refreshing, sweet drink on Christmas day, these smoothie cups are your answer. They can be prepared in advance, so when someone wants a creamy smoothie, just drop a couple of the frozen cups into a blender with some additional liquid and you’re good to go. For the easiest extraction of the smoothie cups, it’s best to use bendable silicone muffin cups.

    2 cups (500 ml) unflavoured almond milk (plus extra, for just before using)
    2 cups (500 ml) blueberries
    Juice of 1/2 lemon
    1 cup (250 ml) reduced fat (light) ricotta cheese
    1 1/2 Tbsp (30 ml) pure maple syrup or honey
    1 tsp (5 ml) vanilla extract
    1/2 tsp (2 ml) cinnamon
    1/3 cup (80 ml) raw almonds

    1. Place all ingredients into blender container in order listed and blend until smooth, about 1 minute.

    2. Divide mixture among 12 medium-sized muffin cups and freeze until solid, about 4 hours.

    3. Unmould smoothie cups, place in airtight container and return to freezer until ready to use. If you have trouble unmoulding frozen cups, try placing bottom of muffin tin in warm water for several seconds, being careful not to thaw contents.

    4. When ready to make smoothie, place 1 cup almond milk or other liquid of choice and 2 blueberry smoothie cups into blender container; blend until smooth. For most blenders, it’s best to slice smoothie cups into quarters first before placing in blender container.

    Each serving (based on 2 smoothie cups, not including added liquid) contains: 565 kilojoules; 5 g protein; 7 g total fat (1 g sat. fat, 0 g trans fat); 16 g total carbohydrates (11 g sugars, 2 g fibre); 136 mg salt

    Extra credit

    Blueberries are a fantastic source of disease-fighting antioxidants, while ricotta cheese provides plenty of satiating protein and the almonds are brimming with healthy fats.

    source: "The Big Chill", alive Australia #14, Summer 2013


    Blueberry Almond Smoothie Cups



    SEE MORE »
    Going Pro

    Going Pro

    You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.