Berry Cherry Green Smoothie

Ali Segersten Apr 10, 2012

Okay, this smoothie doesn't look too green now does it? Berries and greens blended up equal brown. Although the color may not look too appetizing, the flavor is amazing! My 4-year old twin boys drink it with a straw. They now race to see who is done first. We hear "done" and then "done" and then "no, I was done first" and then "I'm not playing first game." Just so you all know, drinking your smoothie as fast as you can is not optimal for digestion. It is best to let each sip sit in your mouth for at least 30 seconds to allow for enzymes such as amylase to begin to break down the fruit sugars.

I've been asked many times to offer green smoothie recipes that don't contain too much fruit sugar. Normally I use two tart apples and two pears in each smoothie, but by using berries and citrus instead you can lower the glycemic index and keep the overall FODMAP content much lower. FODMAPs are short-chain carbohydrates found in fruits such as apples and pears (and many other foods) that can contribute to gas, bloating, and other GI issues for those who are sensitive, or who have imbalanced gut microflora. To lower the FODMAP content even more, replace the cherries with frozen strawberries.

The combination of the berries, cherries, and greens create a superfood smoothie! No need to buy expensive, exotic fruits such as the acai berry! Did you know that blueberry consumption can lead to an increase in beneficial bifidobacteria in the gut? They are also effective at eradicating harmful, pathogenic bacteria in the gut. Another reason to make blueberries a regular part of your diet!

Use a glass or stainless steel straw for children. Straws seem to make green smoothies much more fun to drink!

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About the Author

Alissa Segersten, MS, CN

Alissa Segersten, MS, CN, is the founder of Nourishing Meals®, an online meal-planning membership with over 2000 nourishing recipes and tools to support dietary change and better health. As a functional nutritionist, professional recipe developer, and author of The Whole Life Nutrition Cookbook, Nourishing Meals, and co-author of The Elimination Diet, she helps people overcome health challenges through food. A mother of five, Alissa understands the importance of creating nutrient-dense meals for the whole family. Rooted in science and deep nourishment, her work makes healthy eating accessible, empowering thousands to transform their well-being through food.

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