Smoothie Recipes Using Blue Berries Bananas Raspberries Blackberries Cucumbers and Spinach

Starting your day with an anti-inflammatory berry smoothie can help you meet your daily fruit goals.

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Smoothies are a great meal replacement or snack when you're on the go or short on time. But did you know adding a handful of berries to your smoothie recipe can help your body fight inflammation?

"Berries are rich in antioxidants, which are compounds that help fight free radicals and may help slow down the aging process," says Mia Syn, RDN of Nutrition by Mia. "They're also a good source of fiber, which helps with digestion, elimination, satiety and weight management."

Blackberries, blueberries, raspberries and strawberries contain antioxidants that may have anti-inflammatory effects. These antioxidants — called anthocyanins — are linked to lower risks of chronic diseases like Alzheimer's, heart disease and type 2 diabetes, per a March 2014 ​Journal of Agricultural and Food Chemistry​ study.

And because berries are naturally sweet, there's really no reason not to add them to your next batch of smoothies.

1. Mixed Berry and Yogurt Smoothie

For even more protein, swap non-dairy yogurt for the unsweetened Greek variety.

"This recipe is naturally sweetened with just fruit," Syn says. "And including yogurt adds a source of protein, which adds staying power to this smoothie to help fuel your morning or afternoon."

2. Blueberry Smoothie With Spinach and Walnuts

Add a garnish of chopped walnuts to your smoothie for a dose of anti-inflammatory omega-3s.

This smoothie is an antioxidant powerhouse, Syn says. "Instead of sweetening with apple juice, consider adding natural sweetness and filling fiber to this smoothie by including a chopped apple."

3. Blueberry Ginger Peach Smoothie

If you want to make this smoothie with fresh fruit instead of frozen, omit the ice.

If you're looking for a smoothie that will make you fuller for longer, this fruity ginger smoothie fits the bill. "This smoothie is balanced with energizing carbohydrates and fiber from peaches, blueberries and banana, protein from protein powder and fiber and fats from flaxseed meal," Syn says.

4. Strawberry Pomegranate Smoothie

To make this smoothie more satiating, add a scoop of protein powder or swap water for milk.

The combination of strawberries and pomegranate juice makes this smoothie packed with free-radical fighting antioxidants. "Some studies suggest that 100 percent pomegranate juice has more antioxidant potency than red wine and green tea, on average," Syn says.

5. Strawberry Chia Watermelon Smoothie

Enjoy this smoothie in the warmer months when watermelons and strawberries are in season.

This smoothie is refreshing and hydrating, but it does lack protein. Chia seeds and almond milk only add a bit of plant protein, so this smoothie is best enjoyed alongside a balanced meal, Syn suggests.

6. Berry Orange Smoothie

Add immunity-supporting ingredients to your day with this smoothie.

"This recipe packs nearly four servings of fruit to easily meet your recommended servings per day," Syn says. If you'd like to make this sip lower in sugar, replace half the amount of orange juice called for with water or your milk of choice.

7. Acai Banana Berry Smoothie

This smoothie boasts 23 grams of protein.

Acai berries are nutrient-dense and a great option for smoothies if you buy them unsweetened. This recipe calls for vanilla protein powder, which will help you stay fuller for longer.

8. Blueberry Protein Power Smoothie

This smoothie will keep you full until your next meal with 32 grams of protein.

Adding flaxseed and walnuts adds amazing flavor and healthy fats to this smoothie, says Kelsey Lorencz, RDN. "And it gives a boost of fiber."

9. Berry-Morning Breakfast Smoothie

To the reduce total sugar here, swap vanilla yogurt for a plain Greek variety.

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This recipe is made of fruit and yogurt, so adding more fat to this smoothie will make it more satisfying and filling. "Light coconut milk would be a great milk option to increase the tropical flavor and boost the fat content in this smoothie," Lorencz says.

10. Blueberry, Cucumber and Green Tea Smoothie

With only 1 gram of protein, this smoothie is best enjoyed alongside a well-balanced meal.

Green tea and blueberries are an antioxidant power team, Lorencz says. "Save your leftover green tea by freezing it in an ice cube tray for quick access anytime you want to make this smoothie."

11. Red, White and Blue Smoothie

Blueberries and spirulina give this festive smoothie its bright blue hue.

"The protein and fat from the yogurt and coconut milk make this smoothie great for a snack or meal replacement," Lorencz says. It's also a festive way to celebrate holidays like Memorial Day, Labor Day or the Fourth of July.

12. Almond Butter and Blueberry Smash Smoothie

If you don't have almond butter on hand, feel free to use any nut butter in your pantry.

"If you want to skip the raspberry fruit spread, add 1/3 cup of fresh or frozen raspberries with a teaspoon of honey," Lorencz suggests. You'll get fiber, antioxidants and flavor from the fresh berries.

13. Dandelion Green Smoothie

Enjoy this antioxidant-rich smoothie for breakfast, lunch or as a snack.

In addition to berries, this smoothie calls for nutrient-rich dandelion greens. "These greens contain nutrients that can help to cut down on oxidative stress that may lead to chronic diseases — and they provide a great source of vitamins K, C, A and E," Lorencz says.

14. Red Velvet Cake Smoothie

The combination of banana, dates, cocoa powder and beets make this smoothie taste like dessert.

This berry smoothie may taste like cake, but it's much better for your body. "Raw beets provide a great source of antioxidants and they're also rich in nitrates, which reduce inflammation by removing toxins from your bloodstream," Andrea Mathis, RDN, says.

15. Berry Protein Smoothie

Add your favorite protein powder to this smoothie to keep you full for hours.

Enjoying a protein smoothie, like this one, as a meal replacement can be a great option for weight loss or cutting calories. "This smoothie also contains a hefty serving of spinach, which has been shown to have anti-inflammatory effects and prevent oxidative damage," Mathis says.

16. Berries and Oats Green Smoothie

This recipe is like your typical bowl of oatmeal but in a smoothie version.

Carb-rich oats are the star of this filling smoothie. "Oats contain avenanthramides, which is an antioxidant that has anti-inflammatory effects," Mathis says. "Research shows that this compound has been linked to improving function in the blood vessels, which can help to lower blood pressure."

17. Beet and Berry Smoothie

This vibrant smoothie is filled with beets, berries, apples and nut butter.

"Although almond butter is high in calories, it's rich in vitamins and minerals," Mathis says. "Almonds also help to reduce inflammation of blood vessels, which is linked to a reduced risk of chronic heart disease."

18. Hot Pink Chia Berry Smoothie

This recipe is gluten-free and paleo-friendly.

Though chia seeds are tiny, they're filled with nutritional goodness. "These seeds contain omega-3 fatty acids, which have been shown to lower the risk of developing chronic diseases such as heart disease and arthritis," Mathis says.

19. Basic Blueberry Smoothie

Incorporating flaxseeds to this smoothie adds a great amount of omega-3 fatty acids.

Add this blueberry and banana smoothie to your breakfast rotation. "Studies show that a diet rich in blueberries can help to reduce inflammation," Mathis says. "The polyphenols in blueberries help to protect the body against the effects of aging and oxidative stress.

20. Berry Banana Breakfast Smoothie

Enjoy this dairy-free smoothie for a quick breakfast on the go.

While almond milk is suggested in this recipe, swapping it for unsweetened vanilla soy milk adds extra protein and healthy fats, Lorencz says.

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Source: https://www.livestrong.com/article/13772561-berry-smoothie-recipes/

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