One of my greatest challenges as a dietitian has been getting as much nutritious food into my husband as possible. My actual job is a breeze compared to this! Haha, just kidding. But really, he will admit that he’s not a fruit guy, and has only a select number of veggies he likes.
We wanted to find a way to improve his intake of some super nutritious foods that wasn’t too unpleasant for either of us. I packed as much nutrition as I could in 1 small shake, and from there, this Summer Superfood Smoothie was born. If you are looking for something a bit more substantial, this recipe would make 2 portions, but for the perfect make-ahead snack sized smoothie, go ahead and split it into 4, 1 cup containers. I happened to have a set of 8 fl oz mason jars from the wedding shower days (you know, when they all seemed to happen at once!), and those worked perfectly.
Need breakfast on the go in the morning? Just pop them in the freezer and grab and go for the next day! Just make sure to leave a little bit of space in the jar for them to expand when freezing. You can leave it on the counter for a couple hours, then shake it up and you’ll be ready to go. Otherwise, it would work well to take it out the night before, put it in the fridge, and drink in the morning.
So, each of these summer superfood smoothies ends up having 1/2 cup of mixed berries (the frozen mix I buy contains blueberries, blackberries, raspberries, and strawberries), and 1/4 cup spinach (make sure you pack it in the cup when you are making them). Spinach is a great source of vitamin K and provides some iron and calcium. Berries are a great source of cancer-preventing antioxidants. Deeply colored berries have also been shown to help boost memory! 🍓
Depending on your preference for sweetness, you can adjust the amount of agave syrup. If you skip the agave, you’ll save about 2.5 grams sugar and about 10 calories per 8 fl oz smoothie. I’ve also used a small amount of sugar (2 tsp) to sweeten these smoothies when I was out of the syrup. Also, if you have fresh berries on hand, feel free to use those instead of frozen!
If berries aren’t your thing, check out our Avocado Pineapple Green Smoothie!
- 1 cup nonfat milk
- 1 cup nonfat vanilla yogurt
- 1 cup spinach, packed
- 2 cups frozen mixed berries
- 1/4 cup water (optional)
- 2 tsp agave nectar
- Blend all ingredients until smooth.
- Divide into 4 servings. Freeze for later if desired!
- Nutrition Information (per 8 fl oz smoothie)
- Calories: 120, Protein: 5 g, Fat: .5 g, Carbohydrates: 25 g, Fiber: 3 g, Sugar: 15 g, Sodium: 70 mg, Saturated Fat: 0 g