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
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
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