Blackberry Smoothie Recipes and Nutrition

Blackberries are a versatile fruit that are not only eaten raw but also commonly used in desserts, candies, jams and wines. The United States is the leading cultivar of blackberries worldwide with the State of Oregon being the center of production.

Blackberries are notoriously sweet and a little bit tart and are often compared to raspberries. They are sometimes confused with black raspberries. The two fruits are very similar, but blackberries have a smoother, hairless exterior and retain the stem while black raspberries are hollow after they are picked.

Blackberries add a deliciously distinctive berry flavor to your green smoothie and can be added to most recipes.

Blackberry Nutrition and Health Benefits

Blackberries are among the top ranked antioxidant-rich fruits and also contain high levels of fiber, manganese, copper and vitamin C with only 61 calories and 2 grams of protein per cup. Blackberries are also a good source of vitamins A (as beta-carotene), B5, C, E, K and folate. One cup of blackberries provides 4% RDA (recommended daily value) of calcium and 7% RDA of zinc.

A phytochemical in blackberries, cyandin-3-glucoside, may help fight cancer as it has been shown to possess both chemo preventive and chemotherapeutic activity. The lignans (phytoestrogens) in blackberries may help postmenopausal women survive breast cancer. Studies suggest that those with a higher phytoestrogen intake have a higher breast cancer survival rate than those who have a lower intake.

Blackberry Smoothie Recipes

Blackberry-Orange Smoothie

1 cup blackberries
1 banana, peeled
1 small orange, peeled and deseeded
2 cups fresh spinach (or other leafy green)
8 ounces filtered water

Calories: 249 | Fat: 1.5g (grams) | Protein: 6.3g | Carbs: 60.5g | Calcium: 17% | Iron: 3mg | Vitamin A: 212% | Vitamin C: 156%

Black & Blue Smoothie

1 cup blackberries
1 cup blueberries
1 small apple, cored
1 banana, peeled
2 teaspoons chia seeds (soaked for 10 minutes)
2-4 cups spinach (or other leafy green)
8 ounces filtered water

Calories: 435 | Fat: 7.4g (grams) | Protein: 8.3g | Carbs: 95.4g | Calcium: 26% | Iron: 3.9mg | Vitamin A: 206% | Vitamin C: 76%

Sweet Blackberry-Melon

1 cup blackberries
1 cup watermelon
1 banana, peeled
2-4 cups spinach (or other leafy green)
2-4 ounces filtered water

Calories: 226 | Fat: 1.6g (grams) | Protein: 5.9g | Carbs: 54.4g | Calcium: 12% | Iron: 3.2mg | Vitamin A: 229% | Vitamin C: 77%

Blackberry-Mango Smoothie

1 cup blackberries
1 large mango, peeled and pitted
2 cups fresh baby spinach (or other leafy green)
1 vine tomato (optional)
8 ounces filtered water

Calories: 221 | Fat: 1.6g (grams) | Protein: 5.3g | Carbs: 53.6g | Calcium: 13% | Iron: 3mg | Vitamin A: 268% | Vitamin C: 125%

Black and Red Berry Good Smoothie

1/2 cup blackberries
1/2 cup raspberries
2 bananas, peeled
2 cups fresh baby spinach (or other leafy green)
1 celery stalk (optional)
8 ounces filtered water

Calories: 293 | Fat: 1.8g (grams) | Protein: 6.2g | Carbs: 71.5g | Calcium: 12% | Iron: 3.2mg | Vitamin A: 204% | Vitamin C: 78%

Blackberry-Apple-Veggie Smoothie

1 cup blackberries
2 small apples, cored
2 cups fresh baby spinach (or other leafy green)
1 small carrot and/or 1 stalk celery
8 ounces filtered water

Calories: 258 | Fat: 1.6g (grams) | Protein: 5.2g | Carbs: 63.1g | Calcium: 15% | Iron: 3.1mg | Vitamin A: 488% | Vitamin C: 72%

Note About Using Blackberries In Green Smoothies

Blackberry smoothies should be drunk immediately and not stored, as a blackberry smoothie that has sat for a few hours in the refrigerator may take on a “funky” flavor depending on what other fruits it is blended with.

How To Select Blackberries

Blackberries are extremely perishable and should be purchased in season and consumed right away. Frozen blackberries can be used during the off season. In North America, blackberries are in season throughout the summer and fall, usually being harvested around June and July.

Blackberries rank moderately for potential pesticide load according to research conducted by the Environmental Working Group. You should purchase organic blackberries whenever possible.

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