Heart-Healthy Maple Berry Smoothie

This heart-healthy smoothie contains extraordinary nutrients known for lowering bad cholesterol levels and protecting against cardiovascular disease. And our Heart-Healthy Maple Berry Smoothie tastes great too. This banana-free smoothie gets its delectable texture and taste from frozen berries, oats, coconut milk, and maple syrup.

This is a perfect breakfast smoothie recipe to heighten your energy levels for a refreshing start to your day. Creamy and rich, this high-fiber shake is kid-friendly and would make for a great healthy after-school snack or an energy booster before athletic practice or the big game.

  •  Servings: 1
  •  Ready In: 5 Minutes
Ingredients

  • 1/2 cup blueberries, frozen

  • 1/2 cup blackberries, frozen

  • 3/4 cup coconut milk

  • 1/4 cup oats

  • 1 tablespoon chia seeds

  • 1 tablespoon maple syrup

Instructions

  1. Add the frozen blueberries and blackberries to the blender.

  2. Pour in the coconut milk.

  3. Scoop in the oats.

  4. Sprinkle the chia seeds on top of the oats.

  5. Drizzle the real maple syrup over the top.

  6. Secure the lid and blend until smooth and creamy.

  7. PRO SMOOTHIE TIP: If your blender struggles to break down the oats, add an ice cube or two for more friction. Or you can pulse the oats and the chia seeds in a food processor to give your blender a jumpstart in breaking them down.

Health Benefits

  1. Blueberries and blackberries: are excellent heart-healthy foods. According to a study, published in the journal Oxidative Medicine and Cellular Longevity, the polyphenols in blueberries, cherries, and other berries may protect against coronary heart disease, diabetes, some types of cancers, and asthma. When frozen and added to a heart-healthy smoothie, they add a delightful burst of flavor, along with extraordinary heart benefits.

  2. Coconut milk: is a healthy dairy-free milk alternative that researchers link to a reduction in bad cholesterol levels. In fact, researchers from the Institute of Cardiology in Sri Lanka have found that the natural fats in coconut milk reduce LDL in as little as 8 weeks when consumed 5 days a week. In this heart-healthy smoothie, coconut milk provides a delicious tropical note and a creamy consistency that makes you think you are enjoying a decadent treat.

  3. Chia seeds: are small seeds with an excellent nutrient profile. Just 1 tablespoon of chia seeds provides 2 grams of protein and nearly 6 grams of fiber. Chia seeds are the richest source of omega-3 fatty acids in the plant world. You can grind chia seeds in a spice grinder before adding to the blender if you prefer less texture in your smoothie.

  4. Maple syrup: has a distinctive flavor that melds well with the other ingredients in this high-fiber shake. In addition, 1 tablespoon of real maple syrup provides 33% of your daily manganese requirements. Often overlooked, manganese is an essential mineral that is associated with antioxidant functions, metabolism, bone growth, and protection against osteoporosis, epilepsy, and diabetes.

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Ingredients List

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