Tag Archives: Blueberry

My Top 10 Favorite Smoothies

02 Friday Sep 2011

Posted by in Diet, Recipes, Top 10 Lists

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Sometimes when I roll out of bed in the morning, it’s just nice to have a break from eating my normal oatmeal or egg whites for breakfast. When I’m in the mood and have the ingredients on hand, I like to whip up a chilly fruit smoothie for breakfast – especially during warm weather days.

So I thought I would share some of my top favorite smoothies for all to enjoy. All are sugar free and contain nutritious fruit. One suggestion with the smoothies is that it’s usually tastier to add frozen fruit versus fresh. I’ve also noted how many servings each recipes makes. Just double or triple the ingredients it if you are whipping up smoothies for family and friends.

Blueberry Smoothie: Cut 1 frozen banana (thawed for 10 to 15 minutes) into small pieces and place into the bowl of a blender. Add 1/2 cup vanilla soy milk, 1 cup vanilla fat-free yogurt, 1 1/2 teaspoons flax seed meal, and 1 1/2 teaspoons honey. Blend on lowest speed until smooth, about 5 seconds. Gradually add the 2/3 cup frozen blueberries while continuing to blend on low. Slowly increase the speed. Blend until smooth. Serves two. 207 calories per serving.

Blueberry, Banana and Peanut Butter Smoothie: Put ground 1 tablespoon flax seed meal or wheat germ into blender to grind and further breakdown. Add 1 banana, 1/2 cup blueberries, 1 tablespoon peanut butter, 1 tablespoon peanut butter, yogurt, and 1 cup milk into the blender. Cover and blend until smooth. Serves two. 251 calories per serving.

Mango Peach Smoothie: Place 1 sliced peach, 1 peeled and diced mango, 1/2 cup vanilla soy milk, and 1/2 cup orange juice into a blender. Cover and blend until smooth. Serves two. 107 calories per serving.

Nectarine Smoothie: Place 2 large nectarines (pitted and quartered), 1 frozen banana (cut into pieces), 1 large orange (peeled and quartered), 1 cup vanilla yogurt, 1 cup orange juice, and 1 tablespoon honey into a blender. Cover and blend until smooth. Serves four. 184 calories per serving.

Peanut Butter and Banana Smoothie: In a blender, combine 1 banana, 1/8 cup peanut butter and 1/2 cup soy milk. Cover and blend until smooth. Pour into glasses and drizzle with 2 tablespoons honey for garnish. Serves one. 422 calories per serving.

Pineapple and Banana Smoothie: Place 4 ice cubes, 1/4 fresh pineapple (peeled, cored and cubed), 1 large banana (cut into chunks), and 1 cup pineapple or apple juice into the bowl of a blender. Cover and blend until smooth. Serves one. 281 calories per serving.

Raspberry Blackberry Smoothie: Place 1 small banana, 1/2 cup blackberries, 1 cup fresh raspberries, 1 (6 ounce) container vanilla yogurt, 1 tablespoon honey, and 4 ice cubes into a blender. Cover and blend until smooth. Serves twp. 195 calories per serving.

Strawberry Smoothie: Place 7 large strawberries in a plastic container and freeze for about an hour. In a blender, combine frozen strawberries, 1 (8 ounce) container lemon yogurt and 1/3 cup orange juice. Cover and blend until smooth. Serves one. 281 calories per serving.

Strawberry Banana Smoothie: In a blender, combine2 small bananas (broken into chunks), 1 cup strawberries, 1 (8 ounce) container vanilla low-fat yogurt and 3/4 cup milk. Cover and blend until smooth. Serves two. 258 calories per serving.

Strawberry Watermelon Smoothie: Place 1 1/2 cups frozen strawberries, 1 1/2 cups frozen diced watermelon, 1/4 cup cream, 1/4 cup plain yogurt, 2 tablespoons orange juice, and 1/4 teaspoon vanilla extract in a blend. Cover and blend until smooth. Serves one. 494 calories per serving.

Mangia!

Be Fit. Be Strong. Be Well.
Adriana

Blueberries for Breakfast for a Superfood Start

18 Monday Apr 2011

Posted by in Diet, Health and Wellness, Metabolism, Recipes

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It’s always been recommended to eat breakfast within 30-60 minutes after waking up in the morning. This kick starts your metabolism for the day which is key when maintaining or attempting to lose weight. It is also advised that in order to achieve the full health benefits of the superfood blueberries, to consume 1 to 2 cups of this fruit daily.

Blueberries have been added to the distinguished superfood group due to their high amounts of antioxidants, anthocyanins, vitamin C, manganese and dietary fiber. They are accredited to lowering the risk of heart disease and lowering the chances of getting cancer. And on top of all this goodness for your wellness, they happen to be great tasting, too!

So what better time than the morning to super start your day by including blueberries in your breakfast. Now that spring has arrived, it’s easy to find fresh blueberries by the pound package in your supermarket’s produce aisle. Toss them in your oatmeal or favorite pancake batter, or simply eat them alone or paired with another fruit. Any way you add them in your healthy meal, it has to be great for you. Below I have included some of my favorite blueberry recipes.

Heart-Healthy Blueberry Smoothie: Place the following ingredients in a blender – 1 scoop vanilla whey protein, 1/2 c. fresh orange juice, 1 c. fresh or frozen blueberries and 1 scoop of ice. Blend until smooth. 1 serving.

Blueberry Orange Parfaits: Combine 1 1/2 tbsp. Demerara or turbinado sugar, 1/2 tsp. grated orange rind and 2 (7 oz.) containers reduced-fat plain Greek-style yogurt in a small bowl. Stir until blended. Spoon 1/4 c. blueberries into 4 tall glasses. Spoon about 2 1/2 tbsp. of the yogurt mixture over blueberries in each glass. Add 1/4 c. orange to each serving. Repeat layers with remaining blueberries, yogurt mixture, and orange. Sprinkle 1 tbsp. wheat germ over each serving; serve immediately. 4 servings.

Fast Track Blueberry Muffins: Preheat oven to 350 degrees. Mix 1 1/2 c. whole wheat flour, 3/4 c. flax seed meal, 1 c. brown sugar, 1 tsp. baking powder, 2 tsp. baking soda, 1/4 tsp. salt, 2 tsp. cinnamon, 2 tsp. pumpkin pie spice, 1/4 tsp. ground cloves, 1 tsp. ground ginger and 2 apples (shredded) together. Set aside. Combine 3/4 c. nonfat milk, 1 large egg, 2 egg whites and 1 tsp. vanilla extract and beat for 30 seconds. Pour liquid ingredients into the dry. Stir and fold in 1/2 c. blueberries. Spray muffin tin with Pam or use paper liners. Fill each muffin tin cup 3/4 full. Back for 15 to 20 minutes. 15 servings.

Whole Wheat Blueberry Scones: Preheat the oven to 375 degrees. Line a baking sheet with parchment or wax paper. Combine the 3 tbsp. butter (cut into small pieces), 1-1/2 c. all purpose unbleached flour, 2/3 c. whole wheat flour, 1/4 c. granulated evaporated cane sugar, 2-1/4 tsp. baking powder, 1/4 tsp. baking soda and 1/4 tsp. sea salt in a large bowl. With a pastry blender, cut into the butter until the mixture is crumbly. Add 1/4 c. blueberries and 2 tsp. grated orange rind. Stir with a fork. Add 1 large egg (lightly beaten) and 1/2 c. fat-free buttermilk. Stir with a fork until the dry ingredients are just moistened. Gather the mixture into a ball, place on the baking sheet, and pat into a 7-inch circle. Cut into 10 one-inch wedges with a knife dipped in flour. Do not separate the wedges. Bake until golden brown and when a toothpick inserted into the center comes out clean – about 20 minutes. Transfer to a rack. Sift 1 tsp. confectioners’ sugar over the top. Cut with a serrated knife while still warm and serve. 7 servings.

Blueberry Buckle: Preheat oven to 350 degrees. Combine 2/3 c. uncooked steel-cut oats, 1/2 c. blueberries, 1 tbsp. slivered almonds, 1/2 tsp. cinnamon, 1/2 c. water and 1 tsp. honey (optional) in a glass baking dish. Mix well. Bake for 20 minutes in an oven or microwave on high for 1-1/2 minutes. 1 serving.

Try one of these recipes above or add blueberries to your own favorite morning recipe for a super start of your super day.

Be Fit. Be Strong. Be Well.
Adriana