Packed with Nutrients: Did you know that blueberries have 26% of your daily value (DV) of manganese in a single cup? They’re also loaded with vitamin C, vitamin K, and fiber!
Speaking of vitamin C, blackberries have tons of it — 50% DV in a one cup serving, along with 47% DV manganese, 36% DV vitamin K, 31% DV fiber, and even 12% DV copper. That’s all in a 62-calorie package!
That same amount of raspberries has lots of fiber, packed into only 64 calories. Plus, raspberries contain antioxidants, which are linked to disease prevention.
Purple Cow Smoothie
Serves 2 | Serving Size: 1-1/4 cup
This is an easy breakfast to make when you’re on-the-go!
1 cup skim or fortified soy milk
1 cup calcium-fortified orange juice
1/2 cup frozen blueberries
1/4 cup wheat germ
Place all ingredients in a blender. Blend on high speed until puréed smooth.
Serve immediately or refrigerate until ready to serve, up to 12 hours.
You can make this smoothie ahead of time, too. The night before you plan to eat it, put all the ingredients in the blender jar and store the whole thing in the fridge. The next morning, all you’ll need to do is blend everything together.
Serves 2. Each 1-1/4 cup serving: 233 calories, 2 g fat, 47 g carbohydrate, 5 g fiber, 21 g sugars, 10 g protein.
Do you need help with creating delicious and healthy menu’s your family will love? We can help you! We have a “Recipe Club” that delivers 5 delicious and healthy recipes each week along with a shopping list. Contact us today and get started now!
Cathy Bowers, RD