With the advent of Summer come berries! Lots of them! Wonderful, juicy, sweet and tangy bursting with flavour berries! This recipe is all about the healthful benefits of berries! In fact, this fruit phytonutrient has been researched to have many beneficial effects on health, including the brain!
Why are berries so popular?
Aside from the taste, it is actually the colour. Colour is nature's way of identifying and attracting us to healthy food. The more vibrant and colourful, the more likely we are to eat it! Fortunate for us, these colours are also indicative of a plethora of health giving properties.
Berries along with many other foods have micronutrients which are termed polyphenols that are found to be in higher quantities in plant foods. A subclass of polyphenols are known as 'anthocyanins', identified by plant pigment. In this recipe you will find anthocyanins in the strawberries, raspberries (red), blackberries (black) and blueberries (blue) .
Studies have provided strong evidence that berries and their antioxidants help not only with cognition (functions like memory) but also benefit aging neurons and cell signalling in aging brains. Blueberries, the King of Antioxidant food, in particular, has been studied for their anthocyanins. Other researched benefits include, 'antioxidant, anti-inflammatory, anti-microbial, anti-proliferative, pro-apoptotic activity and hormonal regulation' properties (1). These fruit phytonutrients have also shown in studies to blunt insulin spikes. This blunting is attributed to the fibre that is in berries (3,4). See some of the research below to get more on the wonderful health benefits of polyphenols!
Staying in line with my theme of building meals to build better bodies, this recipe is no exception. I create with versatility in mind, to suit my mood or palette. I hope this recipe inspires the same in you.This recipe was created with a healthy balance of fibre, healthy
fat and protein. Not only does it boast these macronutrients, but every sip comes with Omega 3 and 6, folate, vitamin C, K1, E, magnesium, maganese and copper (which will help absorb zinc (6)). The addition of turmeric (with pepper, to enhance absorption), ginger and lime kicks up the anti-inflammatory and anti-viral benefits!
Complement your breakfast, snack or lunch with this smoothie or smoothie bowl.
Berry Brain Smoothie
Preparation Time: 10 minutes
Servings: 2
Ingredients
2 cups mixed berries (blackberries, raspberry, strawberry, blueberry, fresh or frozen)
1/4 cup raw cashews
2 tbsp hemp seeds
Handful of baby greens (kale, spinach, and/or broccoli micro greens)
1 inch turmeric, peeled
1 inch ginger, peeled
1/8 tsp black pepper
1/4 of a lime, peeled
1tbsp flax oil, optional
1 cup Spring or Coconut Water, (1/2 cup to make Smoothie Bowl)
Ice, optional
Preparation:
Add ingredients in order listed. Blend on High till smooth!
Meal Tip/Prep:
for smoothie bowl, reduce water by 1/2 cup and transfer smoothie into a bowl, top with your choice of nuts, seeds, granola, coconut or additional fruit.
this can be prepared in advance and stored in container overnight; make sure to fill jar to top to prevent excess oxidation.
this smoothie can be pre-prepped by rinsing and peeling ingredients like the fruit, lime, turmeric and ginger, place in a bag and freeze.
Video:
References:
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Love them smoothie's....