This sweet smoothie will delight little ones revving up for some Halloween fun. Blending bananas, blueberries, milk and spinach into a deep-purple drink will creep some extra nutrition into the stomachs of unsuspecting drinkers. Maple syrup and cardamom add the final touches.
Dark and Gloomy Blueberry Smoothie
Frozen over-ripe bananas can be used 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.
Preparation time: 5 to 10 minutes
375 ml (1 1/2 cups) milk
375 ml (1 1/2 cups) loosely packed fresh baby spinach
250 ml (1 cup) frozen blueberries
1 banana, peeled
Pinch ground cardamom or nutmeg
15 ml (1 tbsp) pure maple syrup, or to taste
In a blender, combine milk, spinach, blueberries, banana, cardamom and maple syrup and blend until smooth. Add more maple syrup, if desired. Serve immediately.
Makes 2 to 3 servings (875 ml/3 1/2 cups).
Nutrition information per serving (1/3 of recipe): 144 calories; 3 g fat; 67 mg sodium; 26 g carbohydrates; 2.8 g fibre; 5 g protein.
Source: Dairy Farmers of Canada, www.dairygoodness.ca.