Refreshing Mint Berry Smoothie Bowls
By Danielle Shea-Tan, MS, CHHC
Functional Family Nutritionist
A refreshing smoothie that’s filled with nutrient-dense ingredients beneficial to both kids and adults!
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Smoothies are a perfect breakfast or snack for a busy family. But, not all smoothies are created equally. When making smoothies that sustain both you and your little ones, it’s key to include protein and healthy fats alongside the fruit and vegetables. This smoothie features protein-rich hemp seeds and chia seeds as well as pure coconut cream, a source of short-chain fatty acids that your body uses for energy immediately. Danielle’s recipe combines antioxidant-rich wild blueberries, cucumber and fresh mint leaves to transform a simple berry smoothie into a refreshing drink that will naturally add pep to your step. Make this recipe work for your family by adding more or less fruit, additional hemp seeds or coconut cream or even a few dates to increase the sweetness - the sky is the limit!
Refreshing Mint Berry Smoothie Bowls
Yields
3 cups
Cook Time
0 min
Total Time
5 min
Ingredients
- 2 c frozen wild blueberries, 1 cup thawed
- 1 1/4 c cucumber juice (approximately 1 medium sized cucumber plus ¼ cup water)
- 1/2 c frozen mango chunks
- 2 Tbs hemp seeds
- 1 Tbs coconut cream (scoop cream from full fat canned coconut milk)
- 1 Tbs chia seeds
- 2 tsp maple syrup or 2 dates soaked in hot water (optional)
- 1/2 tsp fresh mint leaves, packed
Optional
Optional toppings for baby: cinnamon
Optional toppings for toddlers: cinnamon, sliced bananas, fresh berries
Optional toppings for adults: cinnamon, sliced bananas, fresh berries, granola, minced mint leaves, goji berries
Directions
- In a high speed blender, blend cucumber (cut into large chunks) until juiced and no solid particles remain.
- Add remaining ingredients to blender and blend for 2-3 minutes until all ingredients, especially seeds are pureed.
- Chia seed with thicken ingredients as time passes so enjoy immediately or if you prefer a thicker bowl let chia stand for 5 minutes to absorb water and blend again.
For the ages
For Babies: BLW
Fresh mint combined with wild blueberries is a fun, soothing combination to share with your baby!
Portion Size:
1-2 tablespoons
Ingredients:
berry and mint smoothie
Serving Tip(s):Serve smoothie in a tiny cup for drinking or if your prefer thicker smoothies serve in a mini bowl with a tiny spoon. Sprinkle in cinnamon for a flavorful addition. Let your baby eat as much as he wants.
For Babies: Traditional
This smoothie offers an easy way to share highly nutritious wild blueberries with your little one!
Portion Size:
1 - 2 tablespoons
Ingredients:
berry and mint smoothie
Serving Tip(s):Serve thicker smoothie in a mini bowl and offer her tastes on a spoon. Or, help your baby learn to drink from a cup by offering a thinner smoothie (add more preferred liquid to thin smoothie) in a tiny cup! Sprinkle in cinnamon for a flavorful addition. Let your baby sip as much as he desires.
For Toddlers
Kids love to drink what you’re drinking. This smoothie let’s you both cheers to the good stuff!
Portion Size:
1/4 - 1/2 cup
Ingredients:
berry and mint smoothie, desired toppings
Serving Tip(s):Serve thicker smoothies in a happy bowl with toddler-sized spoon. Add toppings to make it a fun breakfast bowl! For thinner smoothies, serve in a cup or with a straw.
For Grown-Ups
Mint and cucumber juice are naturally energizing and oh so yummy!
Portion Size:
1 cup
Ingredients:
berry and mint smoothie, desired toppings
Serving Tip(s):Change up your smoothie eating habits and try making your smoothie extra thick so you can serve it in a bowl. Add your favorite healthy toppings and make it a full meal!
Happy Eating!
Danielle Shea-Tan, MS, CHHC
Functional Family Nutritionist
Danielle is passionate about helping families ditch processed foods and start making real, wholesome food that is both simple and delicious. She blows our minds with fascinating "nutritional nuggets" about foods and herbs. Danielle also recently wrote a book called "52 Small Changes for the Family," an inspiring guide that helps families make one small change each week to improve their overall happiness and health. You can learn more about Danielle at HealthyMamas.com.
