By: Leanne Ely
It’s time once again for Tricks, Tips and a Recipe. Today you’ll learn a trick, a tip and you’ll get a great recipe to try it out with. Neat, huh?
Today’s focus is on: BLUEBERRIES
One of the most nutritious berries on the block is in season right now! Yes, it’s time to sing the praises of the small but mighty blueberry with a trick, tip and a great recipe to try out!
Blueberries are one of my favorite super foods. There is so much goodness within those deep blue or purply skins that it’s hard to imagine how it all fits in there.
With only 80 calories per one cup serving, blueberries contain a tremendous amount of vitamin C, fiber and manganese. In addition, their deep blue color is an indication of the fact that they are rich in antioxidants as well.
Blueberries can be found frozen or fresh. And did you know that fresh berries have been hand picked while frozen berries have been machine processed? Either way they carry the same fantastic nutritional profile so you really can’t go wrong.
Now for your Trick:
If you can, buy organic blueberries. Blueberries are in spot 14 on the Environmental Working Group’s list of vegetables and fruits with high amounts of pesticides. They have been on the Dirty Dozen list in the past, but they seem to have dropped off. In any case, that isn’t quite good enough for me and I prefer to buy organic. I would advise you to do the same!
Blueberries are great in smoothies (if you want to hide the color green in your spinach smoothies, toss in a handful of blueberries), on salads and sprinkled on half of a cantaloupe or honeydew melon for a beautiful looking breakfast.
And your Recipe:
Blue Super Smoothie (from our 21 Day Knockout)
1/2 cup unsweetened almond milk
1/2 to 3/4 cup water (or more almond milk)
1/4 cup blueberries (frozen or fresh)
1/4 cup peaches (frozen or fresh)
1/2 cup spinach
1 tablespoons chia seeds
1 scoop Perfect Paleo Protein Smoothie Mix
2 teaspoons Saving Dinner Fibermender (optional)
1 tablespoon Just Juiced Greens (optional)
In a blender, place almond milk, water, blueberries, peaches, spinach, chia Saving Dinner Perfect Paleo Protein, Saving Dinner Fibermender and Saving Dinner Just Juiced Greens (optional); blend until smooth and enjoy! It’s ok to add a tad more milk of your choice, if a thinner smoothie is preferred.
PS–If you like smoothies as much as I do, then you are going to love our 10-Day Paleo Blitz! The blitz features 10 days of smoothies and dinner recipes and we start our next Blitz the Tuesday after Memorial Day. More details to come tomorrow, including the opportunity to join the group!