The Blueberry Supreme

The Blueberry Supreme!

I’ve been motivated to get back into smoothies by my classmate Heather at North Shore Natural Health.  She has been posting some delightful smoothie recipes and discussing the benefits of specific fruits and veggies. Here’s today’s afternoon snack recipe – The Blueberry Supreme!

  • 1 1/2 cups frozen blueberries
  • 1 cup pineapple
  • 1 cup frozen bananas
  • 1 cup coconut water*
  • A few scoops of the coconut meat* (the more you use the creamier your smoothie will be, I have  to be careful with that, I tend towards Kapha)

Blend up ingredients and add ice if your berries and bananas are not already frozen (we keep some berries and bananas in the freezer just for smoothies)

Top with 2 Tbs of fresh ground flax!

* If getting and hacking open a coconut is just too much (I know it often is for me), sub 1 Tbs of cashew nut butter or almond butter and use water instead of coconut water.

Please refer to Heather’s blog for specifics on the benefits of various fruits listed above.  I’ll add to her already thorough reference list blueberries, coconut & flax.  Some of my most favorite flavors in life.

The Blueberry!  (Vaccinium corymbosum) My most favorite fruit of all time.  Rich in antioxidants to help minimize oxidative stress and reduce inflammation, blueberries are packed with anti-cancer benefits.  They are also a venous tonic, useful in diabetic retinopathy, and in the prevention of UTIs.  Blueberry has also been shown to prevent bacterial infections, as well as diabetes by sensitizing insulin and regulating blood sugar levels.  Blueberries contain Vitamin C, Vitamin A, Calcium and Iron as well as some B Vitamins.  They are also my favorite fruit and are native to New England.  I have very fond memories of planting blueberry bushes in New Hampshire and Maine with my Dad.

The Coconut! (Insert fond memories of wandering around Thailand for 6 months with a yoga mat and backpack at 22.)  The water is an excellent source of potassium and magnesium, I personally find that it gives me a little boost in energy.  It was supposedly used in WWII given to soldiers as an IV to rehydrate them.  The meat is rich in medium chain fatty acids, which may increase HDL (good cholesterol).  It contains a lot of fiber, which can help you feel full longer.  The meat has fair amount of manganese, potassium and copper.  Both meat and water are believed to have anti-fungal and anti-bacterial properties.

The Flax!  (Linum usitatissimum) Flax contains phytoestrogens and belongs to the Omega-3 series of unsaturated fats, known for their anti-inflammatory properties.  It’s rich in ALA (alpha-linolenic acid) and is a natural source of choline, which can help with allergies.  Studies have shown flax seeds to be useful in the treatment of hot flashes, both in breast cancer and menopause; as well as in preventing lupus nephritis (kidney condition that develops in Lupus), and in the treatment of ADHD.  It’s also a great source of fiber, which can help increase secretion of excess cholesterol, stabilize blood sugar levels and curb your hunger.

top with ground flax and dig in.



Class notes from Dr. Matt Brignall ND, Bastyr University, Seattle, WA, 2011- 2012

Class notes and monographs from Dr. Eric Yarnell ND, Bastyr University, Seattle, WA 2010-2012

For specific claims to any of the above statements, please leave a comment below.