Blueberry-Avocado Layered Smoothie
Look after your mind and your heart with this blueberry-avocado layered smoothie recipe that we adapted from the Wild Blueberry Association of North America. Wild Blueberries are good brain food, and avocados are packed with the kind of fats that help lower cholesterol and improve cardio health.
Bottom layer:
1 ripe avocado, peeled and pit removed
1 cup (250 mL) low-fat plain yogurt
Juice from 1/2 lime
3 Tbsp (45 mL) honey
Top layer:
1 1/3 cup (325 mL) wild blueberries, frozen
1/4 cup (60 mL) almond butter (or smooth peanut butter)
1 cup (250 mL) low-fat plain yogurt
1/3 cup (75 mL) 1% milk
Bottom layer: Blend the following:
1 ripe avocado, peeled and pit removed
1 cup (250 mL) low-fat plain yogurt
Juice from 1/2 lime
3 Tbsp (45 mL) honey
Divide equally among four glasses. Set aside while making top layer.
Top layer: Blend the following:
1 1/3 cup (325 mL) wild blueberries, frozen
1/4 cup (60 mL) almond butter (or smooth peanut butter)
1 cup (250 mL) low-fat plain yogurt
1/3 cup (75 mL) 1% milk
Pour into glasses, overtop avocado blend. Enjoy!
Serves four.
Per serving: 308 calories, 11 g protein, 19 g fat (3 g saturated fat), 28 g carbohydrates, 5 g fibre, 8 mg cholesterol, 174 mg sodium.
Best Health Magazine, November/December 2010, Photo by Tracey Shumate
