Dark and Gloomy Blueberry Smoothie

This smoothie is not only rich in flavour, it’s rich in goodness! This gloomy colour smoothie, perfect for a spooky Halloween breakfast, is packed with blueberries, bananas, milk and a handful of spinach. Halloween, after all, is all about disguises!

Preparation time: 5 to 10 minutes

Yield: 3-1/2 cups (875 mL), 2 to 3 servings

Ingredients 

1-1/2 cups (375 mL) milk

1-1/2 cups (375 mL) loosely packed fresh baby spinach

1 cup (250 mL) frozen blueberries

1 banana, peeled

Pinch ground cardamom or nutmeg

1 tbsp (15 mL) pure maple syrup, or to taste

Directions

In a blender, combine milk, spinach, blueberries, banana, cardamom and maple syrup and blend until smooth. Add more maple syrup, if desired. Serve immediately.

Cooking Tips: Feel free to use frozen over-ripe bananas for this recipe. They lend the perfect sweetness and iciness to a smoothie.

Maple syrup can be replaced with other sweeteners, such as honey or agave syrup.

Nutritional Information

Per serving (1/3 of recipe)

Energy: 144 Calories

Protein: 5 g

Carbohydrates: 26 g

Fat: 3 g

Fibre:  2.8 g

Sodium: 67 mg

Here are the key nutrients provided by a serving:

Nutrient (% DV)

Calcium: 16% / 173 mg

Vitamin B12: 30%

Vitamin D: 26%

Folate: 25%

Vitamin A: 21%

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Recipe and image courtesy of Dairy Farmers of Canada.