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Blueberries For A Happy American Heart Month

For American Heart month, the American Heart Association is encouraging us to show our hearts some love by loading up on blueberries. It doesn’t matter if they are fresh or frozen, they are certified as heart-healthy through the American Heart Association Heart-Check Food Certification Program.

This infographic, courtesy the Blueberry Council, gives valuable information on blueberries and how they contribute to healthy nutrition.

Here’s a delicious and nutritious Blueberry Oat Smoothie Recipe:

Ingredients

  • 1/2 cup old-fashioned rolled oats
  • 2 cups frozen blueberries
  • 1 container (5.3 ounces) non-fat blueberry Greek yogurt
  • 1 banana
  • 1/2 cup coconut water
  • 2 tablespoons honey

Method

  • In blender, process oats for 30 seconds. Add remaining ingredients and purée until blended. Enjoy!
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A Smoothie You And Your Kids Will Love

The weekend is here and you are probably thinking of foods that will be nutritious, easy to prepare and taste good. If you are thinking ‘smoothie’ you are on the right track. This Berries and Spinach recipe adapted from the Academy of Nutrition and Dietetics is one you can whip up quickly with your kids and keep them occupied while teaching them about good nutrition.

Image by silviarita from Pixabay

The Berries and Spinach Smoothie contains

  • strawberries, which are rich in vitamins and minerals, especially Vitamin C, potassium, manganese, and folate.
  • blueberries, also contain Vitamin C, Vitamin K, manganese, and fiber.
  • spinach, rich in Vitamins A, C, and K, manganese, iron, and magnesium.
  • bananas, rich in potassium and fiber.
  • kiwi, also rich in potassium, Vitamin C, fiber, and calcium

To make this smoothie, you need:

2 cups frozen unsweetened strawberries (or you may use fresh strawberries)
½ cup blueberries
1 banana cut in chunks
½ kiwi, sliced
2 cups fresh spinach 
½ cup ice cubes
1 cup almond and coconut milk
½ cup 100-percent apple juice

Directions

First, wash your hands.

  1. Combine strawberries, blueberries, banana, kiwi, spinach, ice cubes, milk and apple juice in blender.
  2. Blend until smooth. Serves 4

Nutrition information

1 cup provides: 100 calories Total Fat: 3g; Saturated Fat: 1g; Cholesterol: 0mg; Sodium: 170mg; Total Carbohydrate: 25g; Dietary Fiber: 4g; Protein: 3g; Calcium: 450mg.

If you don’t already own a blender or are looking for a new one, here are two popular brands to choose from.

To make a more satisfying drink you can add one of the protein powders shown below or you may also add your favorite nut butter.

If you are looking for a gluten-free brand, this might be just up your street.

And for the chocolate lover:

If your taste runs to vanilla and you want low carb, soy free and gluten free, here’s your choice:

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