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Blueberry Smoothie



    Katrina, my teenage granddaughter, loves to drink smoothies and helped me come up with this recipe. For the best flavour, use ripe bananas with sugar (brown) spots. The fresh berries and orange juice deliver vitamin C and other valuable antioxidants, and bananas give your children potassium. Makes four cups.

    1/2 cup (125 ml) milk
    2 ripe bananas
    1/2 cup (125 ml) orange juice, freshly squeezed
    1/2 tsp (2 ml) pure vanilla extract
    3/4 cup (185 ml) natural yogurt or kefir
    2 Tbsp (30 ml) honey
    2 cups (500 ml) fresh blueberries (or frozen if not in season)

    In a blender, blend milk and bananas until smooth. Add remaining ingredients, leaving the blueberries to the end.

    Blend on low just long enough to mix ingredients well. Drink immediately or refrigerate until ready to serve.

    Variation: Substitute blueberries with raspberries or strawberries for a different flavour.

    If you omit the orange juice and place the smoothie in the freezer for several hours, you will get frozen yogurt.

    Source: alive #239, September 2002


    Blueberry Smoothie



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    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.