Have I mentioned how much I’m going to miss Summer produce? Don’t get me wrong, I am looking forward to Fall. Afterall, it is my favorite season. But I am definitely going to miss my frequent trips to the farmer’s market exploring ripe, juicy berries and all of colors. Right now, blackberries are in season and I am taking advantage of every last day before they go into hiding for the year. If you don’t frequently eat blackberries, I encourage you to add them to your family’s rotation. Here are a few health benefits of these sweet little gems:
- Phytoestrogens: These naturally occuring plant estrogens may relieve symptoms of PMS including bloating and food cravings. They may even help with heart health, brain and immune functioning.
- High in Fiber: Just one cup of blackberries provides 8 grams of fiber.
- Good source of Manganese: A single cup of blackberries provides 47% of your daily requirement for magnanese, a mineral that aids in bone health, stabalizes blood sugar and prevents free radical cell damage.
Oh, and they taste like candy.
Your straw is waiting.
Blackberry Vanilla Smoothie
Author: Liz DellaCroce | The Lemon Bowl
Nutrition Information
- Serves: 1
- Serving size: 1
- Calories: 231
- Fat: 3.5g
- Saturated fat: .6g
- Carbohydrates: 32.5g
- Sodium: 74mg
- Fiber: 7.9g
- Protein: 17.9g
- Cholesterol: 2mg
Recipe type: Drinks
Prep time:
Total time:
Ingredients
- ½ c blackberries
- ½ banana
- ½ c milk – fat free
- 1 tsp vanilla
- 1 scoop vanilla protein powder (such as BioChem)
- ½ tsp cinnamon
- 1 tbs flax seed meal
- Pinch nutmeg
- Handful of ice or more to taste
Instructions
- Puree all ingredients in a high speed blender until smooth and enjoy.
Notes
Excellent source of Vitamin C and Calcium, good source Iron
{ 4 comments… read them below or add one }
This smoothie looks delicious! A great way to start the morning, especially on these hot summer days!
Thanks so much!! I agree – I am addicted these days!
Yum! I love blackberries!
Me too!! Especially this time of year!