If you have been following our posts recently you would have seen our recent post on the Health benefits of spirulina – spirulina smoothie and perhaps even our older post  Smoothies. In this post we share one of Kate Day’s smoothie recipes – her Berrylicious smoothie. Before we share that recipe let’s examine some of the health benefits of berries.

Berry Benefits

To get the optimal health benefits of berries, it is recommended that we eat two to three types of fresh, frozen (or even dehydrated) berries each day.

Berries are loaded with fiber, which helps you feel full (and hopefully eat less!). Popular and accessible berries in New Zealand include Blackberries, Raspberries and Boysenberries. They each each contain 8 grams (g) of fiber in aone cup serving. That is almost a third of the daily recommended amount (25 g).

Berries are top of the charts in antioxidant power, protecting your body against inflammation and free radicals, molecules that can damage cells and organs.

A recent study showed that a one-half to one cup of mixed berries a day improved cognition and motor performance in animals. James Joseph, PhD, director of the Neuroscience Lab at the United States Department of Agriculture Human Nutrition Research Center on Aging at Tufts University, Boston, which conducted the study, notes that we become more susceptible to the damaging effects of free radicals and inflammation as we age. Berries help prevent those effects by turning off the inflammation signals triggered by cytokines and COX-2s, he says, making them an ideal part of your diet.

Mummy to three small boys

Berrylicious smoothie
Prep time
Total time
Recipe type: Breakfast, snack
  • Berrylicious
  • Preparation time: 5 minutes
  • Makes: 1 glass
  • Ingredients and method
  • ⅓ cup frozen berries
  • ½ small frozen banana or fresh banana
  • 2 tbsp plain or strawberry yoghurt
  • 100 ml full fat milk or almond milk
  • Blend all the ingredients together for 1-2 minutes until smooth. Serve in a plastic mug with a smoothie straw.
  1. Blend all the ingredients together for 1-2 minutes until smooth.
  2. Serve in a plastic mug or glass with a smoothie straw.
Nutrition Information
Serving size: 1 glass or mug
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