Health & Nutrition Archives - Page 7 of 33

Local Flavor: The Benefits of Keeping School Lunch Local

For one week each fall, schoolchildren across Maine look forward to some of the tastiest school lunches of the year, and with every bite, they enjoy the satisfaction of knowing they are supporting local farmers, fishermen, growers, and processors. However, many in Maine, including John Rebar, executive director of the University of Maine Cooperative Extension and Nancy McBrady of the Wild Blueberry Commission of Maine, are working to transform a one-week emphasis on local food in public schools into a yearlong practice.

“Maine is a leader nationally in selling food locally,” explains Rebar. “But because foodservice was often based on a heat-and-serve approach – selling into schools has presented a significant challenge for growers over many decades.” Nonetheless, the attitude toward local foods is rapidly changing, and Maine just may be ready for a new era of local institutional food.

Rebar and McBrady are working to stimulate conversations about bringing more locally grown foods – like Wild Blueberries, apples, broccoli, carrots and cabbage – to Maine’s schools.

During last year’s academic year, Maine served a whopping 24.7 million lunches, according to Stephanie Stambach, Child Nutrition Services at the Maine Department of Education and the state’s farm to school coordinator. This year, the majority of Maine’s 620 K-12 public schools will participate in Maine Harvest Lunch Week, which ran from September 19-23.

“Maine Harvest Lunch Week has a dual purpose,” explains Stambach, “to promote fresh, local foods in Maine’s school cafeterias and to teach students where their food comes from,” she notes. “Some will dedicate one day to providing local products; whereas others will spread local items throughout the week.”

Portland Public Schools To Serve Local Foods

At Portland Public Schools, nearly 10,000 elementary lunches will be served over Maine Harvest Lunch Week, according to Dawn Hilton, Portland Public Schools Food Service Director. Each day will focus on a particular Maine ingredient. On one particular day, for example, all of the city’s elementary schools will incorporate Wild Blueberries on their menus, a move that directly supports the state’s Wild Blueberry industry.

“I believe Wild Blueberries have a special place in Maine Harvest Lunch Week because you can’t get more Maine than that,” noted Stambach. “I think a lot of schools want to support our Wild Blueberry growers and this is a perfect way to do that.”

Portland Public Schools sourced its Wild Blueberries from Wyman’s of Maine, one of the state’s largest Wild Blueberry growers and processors, which harvests and processes Wild Blueberries that are grown on its own fields and on fields owned by independent families and growers in Down East, Maine.

“It’s fantastic to know that kids across Maine will be both learning about and enjoying the incredible agricultural bounty of our state,” says McBrady, executive director of the Wild Blueberry Commission of Maine. “By choosing to serve locally-grown, harvested and processed foods, the schools are supporting an entire industry and a unique way of life here in Maine.”

“The Commission supports the Maine Harvest Lunch Week and is also ramping up efforts to increase year-round frozen Wild Blueberry consumption in schools through concerted outreach and promotion” McBrady adds. “It’s easy for Maine schools to incorporate frozen Wild Blueberries into their menus, especially since blueberries are universally loved and can easily be used as an ingredient in breakfast items like smoothies and parfaits, and lunch items like salads and sauces. Wild blueberries are delicious, nutritious, and can be served year-round as part of a healthy diet, especially since they are primarily sold as a frozen product.”

A Program That Was Ahead of its Time

Maine Harvest Lunch Week was a 1980s-era Maine Department of Education invention launched ahead of its time, before the state had experienced a historic local foods and school garden renaissance. The program was axed in the 1990s due to state budget cuts, and resurrected in 2005. Since then, a nationally recognized local food movement and a heroic school garden crusade have augmented the initiative in Maine.

During Harvest Lunch Week, local Maine products will be incorporated into school menus across Maine. These high-quality, nutritious, locally sourced meals will reinforce what’s being taught in the classroom, where students are learning about the science of food from seed to plate, and about the power of local economies.

6 Back to School Recipes Your Kids Will Love

For most of us, Labor Day means the end of white jeans and the start of Pumpkin Lattes. But for parents everywhere, it’s the return to the structured routine of school, sports and homework. So as we head back-to-school, we wanted to give all the moms and dads out there our favorite tips and recipes for keeping breakfast and lunch fun and delicious – even for the pickiest of eaters!

Breakfast

Eating a healthy nutritious breakfast is important for every kid. It provides them the fuel they need to be effective at school. Incorporate foods into your breakfast routine that will help your child do their best in the classroom. For example, research has shown that including Wild Blueberries in your kid’s diet can boost memory and concentration in elementary school aged kids. Even when the mornings get hectic, which we know they do, don’t skip breakfast.

Plan ahead and have delicious breakfast items ready to grab and go. You can whip up a batch of these Wild Blueberry Mini Muffins from Lindsay Livingston of the Lean Green Bean in no time. The almond butter (or nut butter of your choice) and the yogurt helps these muffins stay nice and moist for days at a time and their small size fits perfectly in little hands, eager to eat on the go.

Oatmeal is another healthy breakfast choice, but one often scoffed at by kiddos because of its texture. Keep things fun and fresh with this creative recipe from Sally Kuzemchak of Real Mom Nutrition. Her Gluten-Free Wild Blueberry & White Chocolate Oatmeal Cups are hearty and healthy, and the kids won’t even know they are eating oatmeal. The frozen Wild Blueberry and white chocolate combo is like eating dessert for breakfast. Plus, if you make them in muffin tins they’re easy to grab on the way out the door to catch the bus.

Smoothies are another healthy grab and go option for breakfast. You can pack them full of nutritious ingredients – even veggies – and serve them up in fun travel cups with colored straws. Try this Wild Blueberry and Kefir Breakfast Smoothie from Sally Kuzemchak. She uses frozen Wild Blueberries to help balance the tang of the kefir. And because Wild Blueberries have such a vivid hue, a handful of fresh, iron-rich baby spinach just disappears into the drink.

Lunch Box Ideas

Involve Kids in the Process: Sit down and make a lunch plan for the week so they’ll be excited about what they find in their lunch box everyday. However, getting lunches packed on time, never mind making them inspiring can be a challenge, but we have a few tricks up our sleeves to help you keep things fun. Show off your magic skills with these Wild Blueberry Fruit Leather roll-ups. From frozen Wild Blueberries to chewy, sweet fruit leather, your kids will actually be excited for lunchtime. These are great to make ahead for the entire week, and even more magical if you have some of those small hands helping you along the way to witness the transformation.

Making sure lunches include protein is so important to keep kids energized throughout the day. And while it can be tempting to buy energy bars from the grocery store, many are full of hidden sugars and unpronounceable ingredients. These Wild Blueberry Energy Bars will make sure your kids are full and ready for the rest of the school day – without all the added sugar! Make them with their favorite nut butter and vanilla or chocolate protein powder – they’ll be begging for this bar to be a part of lunchtime or even as an afterschool snack!

Afterschool Snack

Make it Fun: When the kids get home from school, they usually run directly to the kitchen and start poking around for a snack. Of course you want to make sure it’s something healthy, and also won’t spoil their appetite for dinner! These Wild Blueberry Yogurt Pops seem like an unlikely treat but with frozen Wild Blueberries, chia seeds, yogurt and some protein powder, they are a perfect energy boost for the afternoon. If you don’t’ have a popsicle mold handy, you can use ice cube trays and popsicle sticks or toothpicks.

Phew! That should get you to dinnertime. All of these recipes are kid-friendly but that doesn’t mean adults can’t enjoy them as well! You’ll be the envy of the office with those muffins and maybe even spread some nostalgia with the fruit leathers. They will keep you going until dinner is on the table! Need more ideas – we can help with that too! Check out ALL of our Wild Blueberry recipes.

How To Make Your Green Smoothie Taste Great with Wild Blueberries

You can’t escape the green smoothie craze – your favorite celebrity always seems to have one in hand, your Instagram feed is overflowing with them and even your Great Aunt Milly who just bought a NutriBullet is now making them. And you know the saying, “when you can’t beat ‘em, join ‘em.”

But you might have some reluctance to joining the craze and I get it; I was once hesitant to gulp down a bright green substance, too. The fear that it would taste bitter, that I would be sipping chunks of leaves or that I myself would turn green after drinking too many. All totally rational concerns.

The bitter taste is a real struggle though. If you only threw in some leafy greens with liquid into a smoothie, your bitter taste buds would go into overdrive and that would be the end of your green smoothie adventure. The concern about chunky smoothies is legit too – if you have an old blender that’s seen better days and you throw in all your ingredients at once, you might not get the smoothest consistency.

However, I’m here to tell you that you can throw all your green smoothie fears away because I have a few simple strategies to make your green smoothies taste great:

Mask the bitter taste of greens with super sweet fruits. Think frozen mango, pineapple, banana and Wild Blueberries or dates. Citrus fruits like lemon, lime, orange and grapefruit can also help balance out the flavor. Using sweet fruits will mask the bitterness without having to use added sweeteners.
Blend those greens first. Before adding your fruits, nuts, seeds and powders, blend your leafy greens and liquid base until pureed. Then add in all the rest of your ingredients. This will guarantee you a chunk-free smoothie. However, if you’re using a high-speed blender like NutriBullet, you can confidently throw in everything at once, greens and all.
Use the right ratio of veggies to fruit. If you throw 3 cups of kale and ½ cup fruit into your smoothie, chances are you’ll be wincing and pursing your lips after your first sip. Make sure to use enough fruit to counterbalance the bitter greens. A good rule of thumb is 60% fruit to 40% greens so if you’re using 1 cup of leafy greens, add in close to two cups of fruit.

What Greens Make The Best Green Smoothies?

Kale
Swiss chard
Spinach
Arugula
Romaine
Watercress
Beet greens
Collard greens
Bok Choy
Dandelion greens

Looking for a tried-and-true green smoothie to lure you into the world of green smoothie making? Try my Wild Blueberry Pear and Ginger Smoothie.

Looking for other green smoothies using frozen Wild Blueberries? Try the recipes below:

Anthocyanin: Wild Blueberries’ Mighty Antioxidant Star

Wild Blueberries are powerful with high levels of manganese, vitamin K, and fiber. Wild Blueberries also have one of the highest levels of antioxidants including anthocyanin. The word anthocyanin comes from the words anthos (flower) and kuanos (blue) and it gives fruits like Wild Blueberries, blackberries, eggplants, and cabbage the beautiful blue-purple hues that they hold. Besides the attractive aesthetics, anthocyanin is a powerful antioxidant that has proven health benefits.

What are anthocyanins?
Often found in roots, stems, and especially the plant leaves, anthocyanins are found in two forms. When a sugar is attached to the molecule, it is call anthocyanin however without the sugar molecule, it is called anthocyanidin⁵. There are three large classifications of anthocyanins that are grouped by their health benefits and how the antioxidant is metabolized and absorbed. In a study by Dr. Jim Fang at the University of Saskatchewan, he largely classified anthocyanins into one of three categories: pelagonidin, cyaniding/peonidin, or multiple anthocyanins group. In general, anthocyanin has been known to protect the plant from stressors like UV light, cold temperatures, and drought⁶. It is no wonder that antioxidants like anthocyanins are so powerful.

What do antioxidants do?
Antioxidants simply play a game of cops and robbers where the antioxidants are cops and the free radicals are robbers. Every day, the presence of cops (antioxidants) can keep the robbers (radicals) at bay to ensure peace in the city (your body). The more antioxidants you consume, the more protection your body will have from the free radicals that can cause the daily havoc to our bodies. In fact, there are multiple systematic research studies that associate high levels of anthocyanin consumption to lower incidences (new cases) of cardiovascular disease, diabetes mellitus, and cancer. However, more research is needed to determine the recommended daily dose for anthocyanins.

And while consumers are increasingly aware of antioxidants like anthocyanins, the Produce for Better Health Foundation revealed in 2012 that only 3% of fruits and vegetables consumed were purple or blue⁵. Being familiar with some foods that are high in antioxidants can help us get the most nutritional bang with every bite. Antioxidant level in foods is measured by an Oxygen Radical Absorption Capacity (ORAC) test. Elderberries lead the way, followed by Wild Blueberries, high bush blueberries, red cabbage, and purple carrots, which round out the top five anthocyanin-rich foods⁵.

What does research say about anthocyanins?

Cognitive Function. Whether you are age 5 or 95, research has shown that anthocyanins can improve cognitive function like memory and day-to-day mental functions. In a study conducted in the UK, Professor Claire Williams and her research team found children performed cognitive tasks better after consuming a Wild Blueberry drink than when they did not¹. Similar findings have been presented to show the positive effects of anthocyanin consumption on the working memory of older adults³. Researchers suggest that anthocyanins have the potential to decrease inflammation therefore improving blood flow and increasing communication between cells in the brain⁷. Anthocyanin-rich foods categorized in the cyanidin and peonidin groups have a greater effect on decreasing inflammation.

Natural anti-inflammatory. Inflammation is a silent killer. Low-grade inflammation is one of the primary mechanisms that attribute to many chronic diseases like obesity and hypertension. While the inflammatory mechanism is complex and involves various components on the cellular level, research has shown that foods like berries, especially bilberries and Wild Blueberries, have anti-inflammatory effects. Inflammation is often exacerbated by diets that are high in fat. A study in Finland examined the effect of anti-inflammatory foods like bilberries and Wild Blueberries in rats while consuming a high fat diet². The results showed that a high-fat diet combined with whole berries had a lower inflammatory response compared to rats consuming only a high-fat diet. In addition to anti-inflammatory effects, anthocyanin-rich foods have shown to increase insulin sensitivity.

Anti-diabetic. In a study examining the three different groups of anthocyanins the results showed that blueberries are able to induce insulin secretion⁴. Type 2 diabetics often experience insulin insensitivity and a lower level of insulin is secreted with the consumption of glucose compared to non-diabetics. Consuming Wild Blueberries and red cabbage can be a part of the dietary recommendations to prevent and to manage diabetes, if not heart disease.

Happy Heart. In the United States, 90% of women possess at least one risk factor for heart disease. As one of the leading causes of death in women, it is beneficial for us to integrate preventive measures to curb the problem. In the Nurse’s Health Study I and II as well as the Women’s Health Study, researchers found that those who consumed the most anthocyanin-rich foods can reduce their risk for developing hypertension, coronary heart disease, and cardiovascular disease by 8% to 12%³. Examining the research subject’s intake, researchers found that these individuals consume anthocyanins mainly from blueberries and strawberries. The findings suggest that anthocyanins can decrease the stiffness of the arteries and therefore lower blood pressure and reduce the damage to blood vessels and heart, ultimately reducing the risk of heart disease.

There are many benefits to consuming a diet high in antioxidants. Instead of focusing on diets that are only anti-inflammatory, anti-aging, or anti-diabetic, we recommend increasing a diet high in anthocyanins. Not only will it add a beautiful color to your plate and turn your tongue to a pretty purple-blue color, it will provide a range of health benefits to help manage and prevent conditions and diseases like cognitive decline, inflammation, diabetes, and heart disease.

Resources

http://www.telegraph.co.uk/food-and-drink/news/blueberry-juice-boosts-brainpower/
Mykkänen, O. T., Huotari, A., Herzig, K. H., Dunlop, T. W., Mykkänen, H., & Kirjavainen, P. V. (2014). Wild blueberries (Vaccinium myrtillus) alleviate inflammation and hypertension associated with developing obesity in mice fed with a high-fat diet.PloS one, 9(12), e114790.
Norberto, S., Silva, S., Meireles, M., Faria, A., Pintado, M., & Calhau, C. (2013). Blueberry anthocyanins in health promotion: A metabolic overview.Journal of Functional Foods, 5(4), 1518-1528.
Fang, J. (2015). Classification of fruits based on anthocyanin types and relevance to their health effects.Nutrition, 31(11), 1301-1306.
http://www.todaysdietitian.com/newarchives/030314p20.shtml
http://www.todaysdietitian.com/newarchives/0716p18.shtml
Thompson K, Pederick W, Santhakumar AB. Anthocyanins in obesity-associated thrombogenesis: a review of the potential mechanism of action. Food Funct. 2016;7(5):2169-2178.

Dessert for Breakfast: Wild Blueberry Banana Split Smoothie Bowl

Ice cream is by far my favorite dessert. It’s the perfect blend of cold, creamy and delicious. I have often said if I could have one food wish it would be to eat as much ice cream as I wanted (French fries, too, but that’s a whole different story)!

Since I don’t recommend ice cream consumption on a daily basis, I love looking for ice-cream-like substitutes. Blended banana ice cream is one. Have you tried that yet? It’s super easy. You just blend frozen bananas with your high powered blender and voila, you have ice cream. I don’t always have frozen bananas on hand so it helps to plan ahead.

Smoothie bowls are another way to “ice cream” deliciousness. A smoothie bowl is super simple too. You just whip up your favorite smoothie combination (making sure to keep it thick) and eat it with a spoon out of a bowl, rather than slurping it up through a straw. An added benefit of a smoothie bowl is that you can add lots of fun toppings.

This Wild Blueberry Banana Split Smoothie Bowl is my take on the beloved favorite. Believe it or not, the banana split was invented over 100 years ago! Walgreens pharmacy in Chicago is credited with spreading the popularity of the now legendary banana split (as well as the malted milkshake and a few other ice cream treasures). Back in the 1920’s, your local drug stores also had soda fountains, serving ice cream and milkshakes while you waited to pick up your prescriptions. Once they started serving the banana split sundae, it quickly became a hit across all of their Illinois stores, and eventually nationwide, making the banana split a household name.

What I love about my Wild Blueberry Banana Split Smoothie Bowl is that it’s creamy and decadent, just like the real thing. It’s also super cold, thanks to the frozen Wild Blueberries and my keep-the-bananas-in-the-fridge trick. Wild Blueberries are frozen within 24 hours of harvest, when their flavor and antioxidant goodness are at their peak. Wild Blueberries contain less water than regular blueberries so when frozen, they maintain their shape, color, flavor and nutritional value. This makes for a potent dose of antioxidant power with every bite!

To keep this dessert nice and thick, I blend the frozen fresh Wild Blueberries with chocolate hazelnut butter and just a little bit of almond milk. The creamy, chocolatey, nutty flavored base pairs perfectly with the cold bananas and fresh berries. Instead of a chocolate syrup topping I opt for cacao nibs. The nibs provide a healthy hit of chocolate taste (and some crunch) in each bite.

Compared to a real banana split, this smoothie bowl is downright healthy. It’s low in added sugar and big on intense Wild Blueberry flavor!

How to Make a Healthy Smoothie Taste Like Dessert

Dessert for breakfast. It sounds too good to be true, right? But what if I told you that you could have apple pie, strawberry cheesecake or Wild Blueberry cobbler as your first meal of the day? When it comes to smoothies, anything is possible. With the versatility of smoothie making, you can transform your favorite desserts into your go-to morning beverage or afternoon pick-me-up.

Wild Blueberry Coconut Cream Pie Smoothie-3

How do you mimic the indulgent taste of dessert in a smoothie while keeping it healthy? There are a few tricks of the trade to make a healthy smoothie taste just like dessert.

Keep it sweet. Be sure to add enough fruit, like Wild Blueberries, which have an intense blueberry flavor, to keep your smoothie sweet enough for a sweet tooth craving. For extra natural sweetness, add dates, bananas or spices like cinnamon that enhance a sweet taste profile.
Make it rich. We love desserts because of their indulgent taste and texture. The good news is you can add rich flavor to smoothies using healthy ingredients like Greek yogurt, cottage cheese, avocado, frozen banana, soaked cashews, silken tofu, oats or canned coconut milk.
Capture the flavor. Think about the ingredients that give your favorite dessert its unique taste and add them to your smoothie! Not sure how this works?

Let’s create some dessert smoothies together and you’ll get my gist.

Apple Pie Smoothie

Apple Pie, a classic rustic dessert we all know and love. What goes into an apple pie? Apples, lemon juice, cinnamon, nutmeg, flour and butter. How can we translate this to a smoothie using the checklist above?

Keep it sweet. Add apples! The cinnamon will also help to enhance the sweetness of the apples. If you need additional sweetness, add a date or two.
Make it rich. Add Greek yogurt or cottage cheese for a creamy, indulgent texture. Dairy-free? Try adding soaked cashews, silken tofu or oats to do the trick.
Capture the flavor. We know that apple pie gets its distinct taste from those delicious warming spices so be sure to add cinnamon and nutmeg to your smoothie!

Wild Blueberry Coconut Cream Pie Smoothie-1

Wild Blueberry Crisp Smoothie

Let’s try another one. Wild Blueberry Crisp. Who doesn’t love a fresh fruit crisp during the summer months. How do you make Wild Blueberry Crisp? Frozen Wild Blueberries, lemon, flour, oats, cinnamon, nuts, butter and sugar. Let’s translate this to smoothie speak.

Keep it sweet. Frozen fresh Wild Blueberries have a more intense blueberry flavor than regular, cultivated blueberries, imparting a delicious sweet flavor for your smoothie. Not enough for your sweet tooth? Add a little more cinnamon or a couple dates to boost sweetness.
Make it rich. Once again Greek yogurt or cottage cheese is going to give you that creamy, rich mouth feel we crave. Vegan? Try soaked cashews or silken tofu! Since oats are a staple ingredient in fruit crisp, be sure to add them for extra thickness.
Capture the flavor. Don’t forget to add those distinct ingredients like lemon zest and cinnamon and for a nutty flavor, add almonds, walnuts or pecans.

Got the hang of it yet? It’s super easy to transform your favorite desserts into healthy smoothies you can feel good about. Now here’s another one: Wild Blueberry Coconut Cream Pie Smoothie. You get all the elements of a classic dreamy coconut cream pie with a sweet Wild Blueberry twist.

Wild Blueberry Coconut Cream Pie Smoothie-2

Make Your Smoothies Taste Better With This Wild Blueberry Summer Blast

Over time, consumers’ appreciation for farming began to dwindle and the connection between the farm (our original food source) and our tables became more obscure.

Thankfully, over the last decade, the “real foods” movement has resurged, opening the eyes of consumers and encouraging us to ask more questions about where our food comes from and the impact it has on our bodies and health. How does overly processed food-stuff that’s created in a lab compare to wholesome, natural, unaltered foods? What effect does it have when it comes to our health, the taste of our food, and the pleasure of eating? Best-selling author and journalist Michael Pollan says it best: “If it came from a plant, eat it; if it was made in a plant, don’t.”

Some consumers now regard certain food categories as mandatory: non-GMO, organic, grass-fed, gluten-free, no added sugar, natural, sustainable, wild, wild-caught, and more, and we will continue to see new categories emerge and flourish.

On the flip side, processed food manufacturers continue to inundate us with temptation and abundance. Fat, salt, and sugar are the trifecta for food addiction and food manufacturers know the exact ratio to keep us coming back for more. These flavor enhancers have overpowered our natural taste perceptions and triggered our cravings out of control.

The best way to fight this manufactured food addition is to find natural foods that satisfy these cravings, all while boosting our health. The intense flavor and vibrant colors of natural fruits, like lowbush Wild Blueberries, is a perfect solution for those pesky sweet yearnings. Wild Blueberries, for example, serve as nature’s candy, packed in a tiny package and frozen within 24 hours of harvest to retain the most flavor and nutritional value. They’re packed with more taste, less water, more fiber, and double the amount of antioxidants than the ordinary highbush blueberry.

Research shows that in as little as two to three weeks, our taste buds and taste preferences can change. After shunning the three main culprits – fat, salt, and sugar – for a short period of time, we become more sensitive to them and crave them less. This allows us to appreciate the simple essence of natural produce, like the sweetness of Wild Blueberries.

And yet, Americans consume on average 20-30 teaspoons of sugar a day. Overconsumption of sugar-laden foods and beverages, along with refined processed foods, can (and have) lead to obesity, type 2 diabetes, and heart disease.

But sweetness doesn’t have to mean sugar. You can find natural sweetness in a variety of foods, including fruits. Wild Blueberries are a low-glycemic food, registering only 53 on the glycemic index (GI) scale, a measurement of how food impacts blood sugar levels after eating. Compared to regular blueberries, Wild Blueberries contain only 10 grams of sugar per cup vs. 15 grams of sugar per cup. In addition, a smaller berry means you can have more per serving. More Wild Blueberries means more berry skins, and nearly double the amount of fiber, an indigestible component of plant foods that helps maintain healthy blood sugar levels.

So, skip the usual store-bought smoothies, packed with added sugars and bombed with fruit. Try a homemade green smoothie, instead, which can offer a healthy balance of vegetables, fruits, good fats, and protein.

This smoothie recipe is bursting with flavor and packs a nutritional punch, perfect as a refreshing summer treat that’ll keep you healthy, maybe wealthy, and most definitely wise.

Wild Blueberry & Beet Paleo Breakfast Smoothie

Besides the jaw dropping color, this paleo Wild Blueberry beet smoothie packs a healthy dose of vitamin C and antioxidants.

I think for the most part, people assume paleo and smoothies don’t mix. Whether it’s due to the dairy, the sweeteners or even the sometimes-used thickeners, smoothies don’t naturally fit into the paleo world. But I beg to differ, and there is no better way to start off a paleo smoothie than by using a wild fruit. Wild Blueberries are a special crop that has grown for over 10,000 years in one special corner of the world (Maine, Eastern Canada and Quebec). They are unchanged by man, and you can’t get more paleo than that.

Here’s a Wild Blueberry and beet smoothie that’s not only delicious but it’s beautiful too. Have a look at that color, naturally derived from the roasted beets and frozen fresh Wild Blueberries! And if the color alone doesn’t entice you into wanting to make this dairy-, gluten- and grain-free treat, the fact that it’s packed with antioxidants, Vitamin C, fiber and potassium will.

When I make my smoothies I like to choose my base first. Since we’re keeping things dairy free here, coconut milk is a great choice. Not only is it creamy and indulgent tasting, using the light canned variety brings a healthy balance of good-for-you fats to the smoothie and also helps curb some of that earthiness from the beets.

After choosing my smoothie base, I like to decide on my sweetener. Since this smoothie contains both fruit and vegetables, a powerful natural sweetener is in order. Bananas are always a good choice since they have a strong sweet flavor and they work much better than maple syrup or honey when trying to counteract something like a beet. They’re also a great complement to the intense Wild Blueberry flavor. These smaller Wild Blueberries pack an unrivaled intensity of sweet and tangy flavors.

I want this smoothie to be more of a meal (rather than a snack), so the next step is to choose my protein. Since we’re not using dairy, adding protein powder or, in this case, collagen peptides is a great way to give the smoothie some staying power. Collagen peptides (my new favorite way to add protein without altering taste or consistency) are creating quite the buzz in the paleo community lately and rightfully so. Derived from grass-fed, pasture raised cows, collagen is vital to our overall wellness and one of the basic building blocks of healthy skin, hair, nails, bones and joints. Collagen dissolves in cold liquids (unlike gelatin) and with no taste of its own, it makes an excellent addition to things like smoothies, drinks, soups and stews when you want a boost of protein but don’t want to alter the flavor or consistency of the dish.

And to finish off your smoothie, don’t forget the toppings! Arguably the best part of any smoothie is the sprinkling of toppings. Toasted coconut flakes and a few frozen Wild Blueberries help highlight the flavors already in this smoothie but the world is your oyster with this step. For paleo options, think nuts, seeds, fruit or even a drizzle of nut butters. Coconut butter would be fabulous on top of this one!

All of these ingredients combined with tiny, flavorful frozen fresh Wild Blueberries make this Wild Blueberry & beet smoothie one heck of a start to the day!

How to Build a Better Weight Loss Smoothie

Smoothies can be quick, easy and delicious meal replacements for breakfast or lunch if made correctly. Many of my clients who are trying to lose weight or manage their weight will turn to smoothies as meal replacements but end up starving only a couple hours after sipping their last sips. What’s the deal? Are smoothies okay for weight loss? The answer is it depends on what ingredients you add to them. Start making smarter smoothies for weight management by following the meal replacement smoothie checklist below.

Meal Replacement Smoothie Making Checklist:

Include a source of protein. Protein takes longer to digest and therefore has more staying power. Add one of the following sources of protein so that your smoothie will be sure to satiate:
- Greek yogurt
- Cottage cheese
- Kefir
- Protein powder
- Nuts
- Nut butters
- Silken tofu
- Milk
- Soy milk
- Quinoa
- Spirulina
Fill up on Fiber. Fiber, like protein, contributes to staying power. Meaning that your smoothie is going to hold you over until your next meal or snack, preventing you from overeating or grazing. Fill your smoothie with fiber with the following ingredients:
- High-fiber fruits like Wild Blueberries. Did you know that Wild Blueberries contain 25% of your daily value for fiber? That’s 2x the fiber of regular, cultivated blueberries!
- Dark leafy greens like spinach, Swiss chard, arugula, and kale
- Other vegetables like sweet potato, carrots, pumpkin and beets
- Nuts
- Nut butters
- Seeds (hemp, chia, flax, sunflower, pumpkin)
- Oats
- White beans
- Coconut flour
Have a healthy fat. Don’t fear fat when you’re trying to manage your weight! Healthy fats in moderate amounts do wonders for our bodies – they help us to absorb fat-soluble vitamins (A, D, E and K), contribute to satisfaction and satiety, boost energy levels and support weight loss. Add a source of healthy fat to your next meal replacement smoothie.
- Avocado
- Coconut, flaxseed or hemp oil
- Nuts
- Nut butter
- Seeds (hemp, flax, chia, pumpkin, sunflower)
Don’t stress about the numbers. I tell my clients who are trying to lose weight not to stress out about counting calories, grams of sugar, etc. and to focus less on the numbers and more on the entire package. Does the smoothie have protein, fiber and healthy fat? Does it satisfy your hunger? If the answers are yes, then you’re golden and don’t have to worry about how many calories it has. But if you’re looking for a number gauge to keep in mind for smoothie making for weight management, aim for 300-500 calories, 10-25 grams of protein, 5-10 grams of fiber and 10-15 grams of fat.

Not sure where to start? How about with my Wild Blueberry Banana Bread Smoothie? With approximately 300 calories, 10 grams of protein, 7 grams of fiber and 12 grams of healthy fat, it’s sure to satiate and support your weight management goals. Plus, it tastes like a classic breakfast favorite!

NutriBullet RDs Share Their Favorite Smoothie Ingredients

As registered dietitians and health research scientists, we all love working with food and seeing the positive impact it can have on peoples’ health. That’s why the NutriBullet is an amazing tool — it helps transform health by increasing fruit and vegetable intake in the average daily diet. Sometimes, by simply changing the texture of a food, you can appreciate it in a whole new way.

As NutriBullet RDs, we get a lot of opportunity to play around in the kitchen and blend together new combos of fruits and vegetables. Over the years, we’ve come to love certain foods in our NutriBlast smoothies, not only because they taste delicious, but because they offer so many great and nutritious health benefits. Here’s a roundup of some of our very our favorite ingredients:

Sarah Greenfield, RD CSSD – One of my favorite ingredients to use in a NutriBlast are figs! They’re high in fiber and they’re so sweet that just a little goes a long way. They also play a beneficial role in digestion, which I love!

Unfortunately, the Standard American Diet lacks good sources of fiber. It’s recommended women consume 25g of fiber and men consume upward of 38g of fiber on a daily basis.. Fiber helps keep you full so you eat less overall, it helps balance hormones and blood sugar levels, and, most importantly, it helps promote regularity. When you eat more figs, you’re consuming more fiber! When they’re in season, I eat them almost every day!

While fiber is a good for you, make sure to eat figs in moderation. Too many can sometimes lead to excess bloating and upset stomach.

Sarah’s favorite recipe: Healthy Almond Fig Blast

Gigi Kwok-Hinsley DrPH, MS, RD – I like to look for ingredients with a variety of color. Right now, my absolute favorite smoothie ingredient is a beet. Beets contain iron, a variety of B vitamins and are packed full of phytochemicals, which have a wide array of health benefits.

What’s so intriguing about phytochemicals is their ability to protect the body. Researchers have examined the mechanism of phytochemicals within the body and have shown they help boost immune function, inhibit the progression of chronic diseases (e.g. cardiovascular disease, cancer and age-related macular degeneration,) and decrease inflammation. While more research is needed to solidify these findings and understand the right amount needed to attain these health benefits, it’s clear that—no matter which research article you read—phytochemicals are an asset to your daily diet.

Gigi’s favorite recipe: Beet and Wild Blueberry Surprise

Susie Rockway, PhD, C.N.S. – Although I’m not a dietitian, my passion has always been nutrition. My degrees and my work have led me to like-minded people whose goals are to achieve long and vibrant lives though healthy eating. I’ve developed supplements, worked in labs conducting research and have always been fascinated by the impact real, whole food can have on health. That’s why I love using Wild Blueberries when I make my smoothies – the perfect high-antioxidant, low-glycemic fruit with tons of flavor. And like beets, Wild Blueberries are high in phytochemicals.

Wild Blueberries contain 2 times the antioxidant power of regular blueberries and are great for the brain. They can protect the body from inflammation, which is thought to be a main cause of degenerative diseases like Alzheimer’s. I love to mix Wild Blueberries with a generous amount of greens, like spinach and celery, and I use coconut water as my base. These truly are some of the healthiest foods you can eat!

Susie’s favorite recipe: Wild Blueberry Celery Blast

Krista Haynes, RD – I really like almonds, because they contain healthy fats and can help keep you full. Smoothies are the perfect meal replacements, so I love ensuring that I have the right balance of nutrients to fuel me through to my next meal.

Contrary to popular belief, “Fat on the lips does not necessarily mean fat on the hips!” When you eat foods containing dietary fat, you do not signal insulin secretion and, once fat is absorbed, it goes through a metabolic process that turns its components – glycerol and free fatty acids – into energy, hormones, ketone bodies, or triglycerides. Triglyceride is the storage form of fat. When dietary fat is reduced and replaced with carbohydrates, then insulin levels raise and this “storage” hormone most likely will increase. Replace those carbohydrates, especially junk food carbs that don’t energize your body long term, with foods containing healthy fats, like almonds! That’ll help reduce the fat stored by your body and keep you fuller, longer.

Krista’s favorite recipe: Berrylicious