Fruits and vegetables like broccoli, tomatoes and berries are touted as superfoods, but what makes them superfoods? And what’s the best way to get the most nutrition from them?
The term “superfood” has no official definition but is a marketing term that generally refers to foods that promote health and well-being. Superfoods are rich in vitamins, minerals, antioxidants and polyphenols.
Today’s smoothie bowl recipe contains superfoods like cherries, blueberries and goji berries, as well as spinach and chia seeds, which have amazing health benefits.
Goji berries are also one of the stars of this smoothie bowl. Along with blueberries, goji berries contain fiber, antioxidants, and other disease-fighting nutrients. Plus, there’s growing evidence that they have a positive effect on blood cholesterol and other health factors. Goji berries may not be well known, but they’ve been used for their medicinal properties for over 4,000 years. Widely grown in parts of China, goji berries are now also grown in Northern California and parts of the Northwest.
The next superfood in this smoothie is spinach, which is a great source of iron, and also helps improve blood pressure and maintain eyesight by providing lutein.
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Finally, chia seeds add a crunchy texture to smoothies. The fiber in the seeds makes you feel full, which can aid in weight management. They also help regulate blood sugar levels (important in controlling diabetes), support digestive health, and reduce inflammation. Extracted from a plant in the mint family, chia seeds are grown in the southwestern United States and some Latin American countries.
This recipe serves two and is perfect for sharing or saving for the next day. This sweet and tart superfood smoothie bowl is the perfect way to start or maintain healthy eating habits.
Bethany Thayer is a registered dietitian with Henry Ford Health. For more recipes and health information, visit henryford.com/blog. If you have any questions about today’s recipe, please email us at HenryFordLiveWell@hfhs.org.
Superfood Smoothie Bowl
Maker: 2/ Preparation time: 15 minutes / total time: 15 minutes
1 cup vanilla 0% fat Greek yogurt
1 cup pitted dark cherries (frozen)
1 large banana
2 cups fresh spinach
3 tablespoons chia seeds
1/2 cup blueberries
3 tablespoons unsweetened shredded coconut
3 tablespoons goji berries
¼ cup low-fat granola
2 sprigs of mint
Blend yogurt, cherries, banana, and spinach in a blender until smooth. Divide mixture between 2 bowls. Divide remaining ingredients into each bowl and top with chia seeds, blueberries, coconut, goji berries, low-fat granola, and mint sprigs.
Cook’s note: If you want a thicker smoothie, freeze the bananas ahead of time.
From Henry Ford’s LiveWell.
491 calorie (From 16% fat), 11 grams fat (4 grams Saturated fats), 83 grams carbohydrates20 grams protein202 mg sodium0 mg cholesterol, 306mg calcium12 g fiberFood exchanges: 2 carbs, 1/2 milk, 3 fruits, 2 proteins.
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