Mulberry Smoothie

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Mulberry Smoothie

Description

This Mulberry Smoothie is a creamy, antioxidant-rich drink that highlights the naturally sweet and slightly tart flavor of fresh mulberries. Blended with protein-packed Greek yogurt and smooth almond milk, it creates a balanced, refreshing smoothie perfect for breakfast, a midday energy boost, or post-workout recovery.

Mulberries are rich in vitamin C, iron, fiber, and powerful plant compounds like resveratrol, making this smoothie both delicious and nourishing.

Ingredients (1 Serving)

  • 1 cup fresh mulberries (or frozen)

  • 1/2 cup plain Greek yogurt (or dairy-free yogurt for vegan option)

  • 1/2 cup almond milk (or milk of choice)

  • 1 tablespoon honey or maple syrup (optional)

  • 1/4 teaspoon vanilla extract

  • 1/2 cup ice (optional, for extra chill)

 Instructions

  1. Prepare the Mulberries

    • Rinse fresh mulberries gently under cool water.

    • If using frozen, no need to thaw.

  2. Blend

    • Add mulberries, yogurt, almond milk, sweetener (if using), vanilla extract, and ice to a blender.

    • Blend until smooth and creamy (about 30–45 seconds).

  3. Adjust Consistency

    • Too thick? Add 1–2 tablespoons more milk.

    • Too thin? Add more yogurt or a few ice cubes.

  4. Serve Immediately

    • Pour into a glass.

    • Garnish with fresh mulberries or a drizzle of honey if desired.

 Recipe Notes

  • Frozen mulberries create a thicker, colder smoothie.

  • If mulberries are very sweet, you may not need added sweetener.

  • For extra creaminess, use full-fat Greek yogurt.

  • Strain after blending if you prefer fewer seeds.

 Tips for Best Results

  • Use ripe, dark purple mulberries for maximum sweetness and nutrients.

  • Add 1 tablespoon chia seeds or flaxseeds for extra fiber.

  • For a protein boost, add 1 scoop vanilla protein powder.

  • For a tropical twist, add 1/4 banana or a few mango chunks.

  • Blend in spinach for a hidden nutrient boost (taste remains mild).

 Servings

  • Makes: 1 large smoothie

  • Can easily be doubled or tripled for multiple servings.

Nutritional Information (Approximate Per Serving)

(Based on Greek yogurt and almond milk, with honey)

  • Calories: 220–260 kcal

  • Protein: 14–18 g

  • Carbohydrates: 30–35 g

  • Fiber: 4–6 g

  • Fat: 6–8 g

  • Vitamin C: ~25% DV

  • Calcium: ~15% DV

  • Iron: ~10% DV

Values vary based on ingredient brands and substitutions.

Health Benefits

1. Rich in Antioxidants
Mulberries contain resveratrol and anthocyanins that help combat oxidative stress.

2. Supports Immunity
High vitamin C content helps strengthen the immune system.

3. Gut-Friendly
Fiber supports digestion and gut health.

4. Protein-Packed
Greek yogurt adds protein to keep you full longer.

5. Heart Health
Mulberries may help reduce cholesterol levels and support healthy blood pressure.

 Q & A

Q: Can I make this smoothie vegan?
A: Yes! Use dairy-free yogurt and maple syrup instead of honey.

Q: Can I use dried mulberries?
A: Yes, but soak them in warm water for 10 minutes first to soften. The flavor will be sweeter and less tart.

Q: How do I store leftovers?
A: Store in an airtight jar in the refrigerator for up to 24 hours. Shake or stir before drinking.

Q: Can I turn this into a smoothie bowl?
A: Absolutely! Reduce the milk slightly to make it thicker and top with granola, nuts, and fresh fruit.

Q: Is this smoothie good for weight loss?
A: It can be part of a balanced diet. For fewer calories, skip the sweetener and use low-fat yogurt.

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