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7 Smoothie Ingredients Nutrition Experts Love: Blueberries

Blueberries are a great source of fiber, antioxidants, and manganese.
Why they’re good for you: Wild blueberries have more fiber and antioxidants than their cultivated cousins, and they’re an excellent source of manganese, a mineral that’s important for bone health. Wild blueberries are also rich in anthocyanin, which contributes to their nutritional profile and adds to their dark blue color. And although they are tiny, wild blueberries deliver big in the taste department; they actually have a more intense blueberry flavor than the larger, regular blueberries. (Look for true wild blueberries—which are only grown in Maine and Canada—in your freezer section.)

Nutrition expert: Kit Broihier, R.D.

Recipe: Morning in Maine Wild Blueberry Smoothie

Serves: 1

Ingredients:

  • 1/3 cup skim milk (or unsweetened almond, coconut, or soy milk)
  • 1/3 cup fat free or low fat cottage cheese
  • 1 handful baby spinach leaves
  • 1/2 cup frozen wild blueberries (do not thaw)
  • 1 Tablespoon ground flax seed
  • 1 teaspoon pure maple syrup (or more, to taste)
  • Dash cinnamon

Directions:

Combine all ingredients in a blender and process until smooth.

Note: This smoothie is the blender version of Broihier’s favorite summer breakfast of cottage cheese topped with fruit and a shake of cinnamon. She prefers blueberries and syrup from Maine, but you can use your favorite local wild blueberries and syrup.

Photo by LOVE_LIFE/Getty Images

Written by Allison Levy

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