Halloween is almost here and that also means the cold and flu season is right around the corner! It's time to boost your immune system with this delicious, blueberry and cherry smoothie. Moms and kids approved!
I just had my little nieces over for a pre-Halloween party and we had a blast! We made Halloween wreaths, told scary ghost stories, had delicious Halloween themed foods, scary music and a sleep over. They love, love, love smoothies. So when they woke up Sunday morning, I whipped up this yummy and nutritious blueberry and cherry smoothie. It's the perfect way to wake up! My nieces called it the BOO Berry Smoothie which I totally loved!
Blueberry Cherry Smoothie (BooBerry Smoothie)
- 2 cups frozen organic blueberries (wild variety is best)
- 2 cups frozen organic cherries (no pits)
- 1 small banana
- 2 - 4 tsp of chia seeds
- 1 handful of almonds (can be soaked over night to help with digestion)
- 1 can or 17 oz. of coconut water
- A little raw honey (optional) but not too much because the smoothie is naturally sweet.
Makes about 6 cups
Place all the ingredients into a powerful blender. I use the Vitamix. Blend till smooth and enjoy! If you do not own a powerful blender, you may want to grind the chia seeds in a coffee grinder and then add them to the smoothie. You can put left overs into a popsicle mold and freeze them for a yummy snack.
Recipe from the cookbook Nourishing Meals: Healthy Gluten-Free Recipes for the Whole Family
Why is this smoothie so good for you?
This smoothie is packed with cell protective antioxidants. It's naturally sweet and the protein from the almonds and chia seeds are easy to digest.
Blueberries - Did you know blueberries are considered brain food? Studies show that they help with memory, learning, coordination, and they help your neurons communicate better. The best part is that they are great for anti-aging also. Blueberries are rich in polyphenols, which have both antimicrobial and antioxidant effects. Which means they have a protective effect from urinary tract infections. They are a good source of fiber (soluble and insoluble) vitamin C, manganese, vitamin E and riboflavin.
Studies show that they help protect from diabetes, Alzheimer's, and cancer.
Cherries - Did you know cherries can help you sleep better? Cherries contain a small amount of melatonin, an antioxidant hormone. Melatonin occurs naturally in your body. It's produced by a pea-sized gland in the middle of your brain called the pineal (pih-knee-uhl) gland. Melatonin is known as a natural sleep aid but Melatonin is also good for cell growth which is key for your skin and your growing baby.
Cherries are a great source of vitamin C, 1 cup = 10 mg. Vitamin C keeps your immune system in tip top shape, helps build your baby and helps strengthen your blood vessels. Vitamin C can help you absorb more iron which is important because now that you are pregnant your body will produce 50% more blood in order to get enough oxygen and nutrients to your baby. Vitamin C helps produce collagen which is super important to your growing baby, everything about your baby starts with collagen. Plus collagen is needed for beautiful skin.
Banana - They are good for morning sickness since they are so easy to digest. Bananas are rich in potassium but did you know that they are a good source of folate? 1 banana has 40 mcg. of folate which is super important during the 1st trimester. They are a good source of B6, magnesium and other minerals needed for fluid balance.
Adding bananas to your diet while pregnant can help you keep your blood pressure at a healthy level because of the potassium.
Chia seeds - contain lots of healthy nutrients like amino acids and fiber. 2 tbsp = 4 grams of protein, 11 grams of fiber, and 250 mg of calcium. But where they really shine is in the omega 3- fatty acid department. Chia seeds contain 5,000 mg. of omega-3 per ounce.
Chia seeds make you feel full longer! It also helps keep your blood sugar steady.
Almonds - Are packed full of nutrition. Good source of protein, folate, potassium, magnesium, calcium, iron, zinc and vitamin E.
Studies show that almonds help lower the bad cholesterol (LDL) and help promote heart health. They help improve blood circulation which means more oxygen and nutrients to your baby.
Coconut water - Is a great electrolyte replenisher. Coconut water is high in potassium but it also contains calcium, sodium, and phosphorus. These minerals help maintain blood pressure and fluid balance, regulate your body pH and keep muscles functioning properly. If you have diarrhea, vomiting or extreme sweating make sure you replenish your body with lots of electrolytes with coconut water. But make sure you drink water too. Some experts think that coconut water replenishes the body just as well as sports drinks but without the extra sugar and food coloring.
QUESTION: Do you have a favorite smoothie you love to drink? I am a huge fan of smoothies and would be so happy if you would share your favorite smoothie recipe in the comment section below.
If you find this information useful please feel free to share it with your friends and loved ones.
- USDA National Nutrient Database: Nuts, Coconut Water (Liquid From Coconuts)
- The Journal of Perinatal Education: Nutrition Column: An Update on Water Needs During Pregnancy and Beyond
Murray, M. & Pizzorno J. (1998). Encyclopedia of Natural Medicine. (2nd ed.). New York, NY: Three Rivers Press.
Balch, P. & Balch, J. (2010) Prescription for Nutritional Healing. (5th ed). New York, NY: Penguin Putnam Inc.
Bowden, Ph.D., C.N.S. and Tannis, M.S., R.H.N. (2009) The 100 Healthiest Foods to Eat During Pregnancy. Beverly, MA: Fair Winds Press