A berry smoothie that’s refreshing, tasty, and naturally sweet. Here’s how to make it in 5 minutes with 4 ingredients in a blender at home.
Recipe Highlights
- A berry smoothie is a pureed fruit drink made with just 4 ingredients in a blender.
- Mixed berries are rich in antioxidants, vitamins, and fiber. They give this drink its dark purple color.
- The spinach adds even more nutrients and flavor. Its earthy flavor balances the sweetness of the apple juice and berries.
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5 Berry Smoothie Benefits
1. Provides Antioxidants
Antioxidants are compounds that keep your cells healthy. Berries are some of the best sources of antioxidants, including anthocyanins and vitamins A, C, and E. Spinach is also high in flavonoids, a type of antioxidant.
2. Supports Healthy Digestion
Berries and chia seeds are rich in fiber, which is needed for good digestion. The nutrient works by encouraging healthy bowel movements.
3. Manages Blood Cholesterol
The fiber in this smoothie can also help reduce high cholesterol levels. This is important because high cholesterol can lead to heart disease.
4. Reduces Inflammation
Chia seeds are packed with good fats called omega-3 fatty acids. These fats are anti-inflammatory, meaning they can lower inflammation and reduce the risk of disease.
5. Protects the Brain
Drinking berry smoothies is a great way to protect your brain. That’s because berry anthocyanins fight oxidative stress and inflammation, which can reduce the risk of brain disorders.
RELATED: 12 Benefits of Eating Blueberries
Ingredient Notes
- Apple juice: The liquid base of this smoothie is apple juice. For the healthiest choice, use apple juice without added sweeteners.
- Chia seeds: Chia seeds add vitamins, fiber, and plant-based protein to the smoothie. They also have a thickening effect, making the drink even more satisfying.
- Spinach: Spinach balances the sweetness of apple juice and berries. Spinach is an excellent source of vitamins and antioxidants.
- Frozen mixed berries: Most store-bought mixed berries contain strawberries, blueberries, and raspberries. If freezing your own berries, you can use more or less of certain ones if you’d like.
For full ingredients and detailed instructions, please see the recipe card at the bottom of the post.
Variations
Seeds: Instead of chia seeds, try using hemp seeds or flax seed instead. These add-ins also contain protein, fiber, and healthy fats.
Butters: To give your smoothie a rich texture, add 1-2 tablespoons nut or seed butter. Tasty options include cashew, almond, or sunflower butter.
Protein powder: For a more filling smoothie, add ½ to 1 scoop of protein powder or collagen powder. Avoid adding too much, which can make the drink too thick and chalky. You can use whey or vegan protein powder, depending on your preference.
Step-by-Step Instructions
Step 1: Pour apple juice into the blender. Add chia seeds.
Always add liquid ingredients first.
Step 2: Add spinach and frozen berries.
Step 3: Blend until smooth. Start on low speed, then increase to high.
Step 4: Pour into a cup. Serve immediately.
Photo Credit: amazon.com
Blender Tips
Add ingredients in the right order.
For an efficient blend, always add ingredients in the correct order. The first one should be liquids. Next, follow with any seeds and powders, then add fresh fruits and vegetables. Heavier ingredients, such as frozen fruit or ice, should be last.
Push ingredients with a tamper.
Use a blender tamper while the lid is in place. This will help the ingredients blend together properly.
Increase the speed slowly.
To protect the motor of your blender, start at low speed before moving to high.
RELATED: Strawberry Smoothie
Expert Tips
- You can use other types of juice, such as white grape juice instead of apple juice.
- Add a bit of apple juice and blend for 10 seconds if the smoothie is too thick.
- Try using kale if you don’t like spinach. You can also omit leafy greens, though the smoothie will contain less nutrients.
- If you’re freezing your own berries, be sure to toss any that are mushy or slimy. Consider slicing the strawberries into halves or quarters first. This will make it easier for the blender to chop up.
- Smoothies taste best when enjoyed within 24 hours. If you need to save leftovers, keep it in an airtight glass jar for 1-2 days.
Questions You May Have
Berry smoothies are packed with essential nutrients, so they’re very nutritious. Use apple juice with minimal sweetener to keep it healthy.
You can, but only use a few ice cubes. Adding too much will make the drink watery.
For a less sweet version, feel free to use milk instead of apple juice. Tasty options include unsweetened almond milk, oat milk, and hemp milk.
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- Strawberry Banana Smoothie
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- Purple Sweet Potato Smoothie
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Berry Smoothie
INGREDIENTS
- 1 cup apple juice
- 2 tablespoons chia seeds
- 1 cup spinach (about 1 handful)
- 1 ½ cups frozen mixed berries
INSTRUCTIONS
- Put apple juice, chia seeds, spinach, and frozen mixed berries into a blender. Secure lid.Place ingredients into the blender in the order listed.
- Blend until smooth. Start the blender on LOW speed for 10 seconds. Increase speed to HIGH for a full minute.
- Pour smoothie into a cup. Serve immediately.
EQUIPMENT
NOTES
- You can use other types of juice, such as white grape juice instead of apple juice.
- Add a bit of apple juice and blend for 10 seconds if the smoothie is too thick.
- Try using kale if you don’t like spinach. You can also omit leafy greens, though the smoothie will contain less nutrients.
- If you’re freezing your own berries, be sure to toss any that are mushy or slimy.
- Consider slicing the strawberries into halves or quarters first. This will make it easier for the blender to chop up.
- Smoothies taste best when enjoyed within 24 hours. If you need to save leftovers, keep it in an airtight glass jar for 1-2 days.