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Recipe: Blueberry Blast Smoothie

Karen Miller
Recipe: Blueberry Blast Smoothie
PHOTO: American Institute for Cancer Research

Blueberries have quite a stellar reputation. They are one of the few fruits indigenous to North America. They are also very popular. Last year they were the eighth most purchased fruit in the country.

It’s no wonder. Blueberries have an enticing blue/purple color and are very flavorful. But even more than that — they are packed with nutrients. Blueberries are an excellent source of vitamins C and K as well as fiber. They are powerful antioxidants that help prevent cell damage that can result in cancer.

This recipe from the American Institute for Cancer Research combines blueberries with bananas, orange juice and yogurt for a tasty and healthy smoothie.

Reprinted with permission from the American Institute for Cancer Research.

Ingredients

  • 2 cups frozen unsweetened blueberries (do not thaw)
  • ½ cup orange juice (calcium-fortified preferred)
  • ¾ cup low-fat or nonfat vanilla yogurt
  • ½ medium frozen banana
  • ½ tsp. pure vanilla extract

 

Directions

Prep Time: 10 minutes • Makes 2 servings

  1. Place blueberries, orange juice, yogurt, banana and vanilla into blender container.
  2. Cover securely and blend for 30 to 35 seconds or until thick and smooth. For thinner smoothies, add more juice; for thicker smoothies, add more frozen fruit.
  3. Pour into 2 glasses and serve immediately.

*Note: Don’t have frozen blueberries? Try frozen pineapple, cherries or mango.

 

NUTRITIONAL ANALYSIS (per serving):

Calories: 214
Total fat: 2.5 g (1 g saturated fat)
Carbohydrate: 44 g
Protein: 6 g
Fiber: 5 g
Sodium: 63 mg

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