Healthier Plate

By Renell Cronk, RDN, LDN

 

July is National Blueberry Month and what better way to celebrate than with a delicious and nutritious blueberry smoothie to keep you cool on a hot summer day? First, let’s take a quick look at some of the health benefits of blueberries.

 

• Full of free radical-cleansing antioxidants, helping to fight the free radicals that cause illness.
• Low in sugar compared to many fruits, such as bananas.
• Nutrient dense and contains essential nutrients like fiber, vitamins A and C, copper and zinc.
• Support cognitive function and memory.
• Help fight inflammation in the body.

 

Be sure to choose organic blueberries when possible to reduce exposure to pesticides and look for firm blueberries with a consistent color.

 

Blueberry Kale Protein Smoothie

Ingredients:

1/2 cup blueberries

1/2 cup kale

1 scoop Now egg white vanilla protein powder

1 cup Califia Vanilla almond milk

1/4 cup Green Valley plain whole milk Kefir – lactose free

 

Directions:

Combine all ingredients into a blender and blend until smooth.

 

Why add protein to your smoothie? Most smoothies are high in carbohydrates with added sugar and little protein. Getting enough protein is key in helping to build and repair muscles, tissues, bones and hormones. It also helps to promote healthy skin, hair and nails. Protein is digested more slowly than carbohydrates and sugar which not only helps to fill us up but keeps us full for hours after consuming.

 

For more on the benefits of blueberries and to watch how to make this smoothie, check out this video.

 

About the Author

Renell Cronk is a Registered Dietitian with PsyMed, Inc. She helps educate and prepare Nicholson Clinic patients before and after surgery with meal planning, recipe ideas, nutrition education and more. Nothing gives Renell a greater feeling of accomplishment and joy than helping individuals achieve their health, lifestyle and nutrition goals.