Hearty Berry Smoothie Recipe – Great for After Work-Out Recovery!
Choosing the right foods after a good workout is important to help your muscles recover and keep your energy levels high for the rest of the day. Think alkaline, high fiber, antioxidants and hydration when you want to power-up after a good sweat. This Hearty Berry Smoothie gives you all of that plus a great taste, and even better, it takes less than 5 minutes to make.
This yummy smoothie will fill you up after a good power workout!
Hearty Berry Post-Workout Smoothie Recipe
Ingredients:
- 1 ripe banana, peeled
- 1 red apple
- 1/2 cup fresh blueberries
- 1/2 cup fresh raspberries
- 1 Tbsp. tahini (sesame seed paste)
- 4-6 walnut halves
- 1 Tbsp. aloe vera juice
- 2 Tbsp. ground flaxseed
- 1 1/2 cups water
You can make many versions of this adding variety with chia or brazil nuts instead
Directions:
Place all ingredients in a blender. Blend for 1 minute. Pour, and drink. Cheers to good health!
Need to buy the basic ingredients?
Aloe, flax, walnuts, and tahini: You can buy online here with fast shipping worldwide!
How it Works
During exercise, your body builds up acids from the muscle “burn” and cardio effects. After exercise, you need to release those built-up acids and create a more alkaline environment where muscles can safely recover and repair. More antioxidants help to break up the “internal rust.” The result: you’ll feel less stiff, more energized and have even more power for the next workout. That sounds like a good plan to me!
What you get
- Berries give you a high boost of antioxidants. Blueberries are truly little blue bundles of health, packed with manganese, vitamin K, and antioxidants. Raspberries offer an ample supply of manganese, a mineral that helps to decrease premenstrual syndrome symptoms, improve bone health, and decrease pain associated with arthritis.
- Bananas are great for sports endurance and recovery thanks to the combination of natural sugars, fiber, and potassium. Having a smoothie made with banana after your workout can give you more energy and improve your fitness performance.
- Apples are packed with vitamins A and C, antioxidants, and potassium. High levels of boron in apples stimulate brain activity and increase mental alertness, making apples a real brain food. Boron also keeps your bones healthy and helps prevent osteoporosis by preserving calcium in the body.
- Flaxseed is a great source of dietary fiber and helps your body intake the natural fruit sugars slowly which means you get more energy for longer and no “sugar crash” later. You can buy flax seed already ground or in whole form and grind at home.
- Walnuts are a fantastic source of Omega 3, that’s a powerful antioxidant good for circulation and blood. Omega 3 is also a potent anti-inflammatory agent, helping to repair and heal faster from injuries.
- Tahini (sesame) is high in zinc, the best mineral for your glandular system.
- Aloe vera is amazing for skin and digestion.
- Water is the best form of hydration there is!
For the love of smoothie! This is Raw Food Bliss!
Learn More
What blender should you use? Good question! Check out my article on Battle of the Blenders: Which one is Best.
Moving overseas? Find out if it’s ok to use a 110V blender in a 220V country.
Like this recipe? Discover more awesome workout and recovery smoothies in my NEW book: Green Smoothies for Dummies. It has more than 90 recipes and an excellent 3-day Green Smoothie Detox Plan too! Available for sale on amazon, iTunes and Barnes and Noble.
Green Smoothies for Dummies by Jennifer Thompson for Wiley Publishers, NY NY
More on Green Smoothies:
- Featured Superfood – Green Powder Blend Vitamineral Greens
- Simple Steps to Success: Get Re-Focused on your Health Goals
- How to Pre-Cleanse for Detox or Juice Fast
- How to Make Green Smoothies: Recipe with Superfoods
- Battle of the Blenders: Which one is best?
More on Prevention:
- Enter my FREE Vitamix Blender Giveaway here!
- What to do for Food Poisoning: What You Need to Know
- What are the symptoms of Heavy Metal toxicity?
- Why you’re still low in Vitamin D (and it’s not about sunlight)
- Top 10 New Year’s Resolutions
Jennifer Betesh
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Someone emailed me this awesome questions relating to the article:
Why do you use pre-ground flax seed. Once seeds are ground, just the oxidation alone causes a great loss in nutrition. Why would you not recommend grinding the flax seed as needed. Pre-ground is almost a waste of money…
Just in case anyone else has the same question, here’s my reply:
You are right about the flax seed being best FRESH! In fact, I’ve got a whole article on the subject here: https://healthybliss.net/benefits-of-flax-seed-how-much-to-take-daily-and-how-to-grind-at-home/
But, the reaility is that we live in the real world. Or at least I do! When I took these photos, I was staying at my folk’s place in Florida. And they are flax seed sinners….what can I say? But I still love them dearly and I am happy that they actually make smoothies every day with pre-ground organic flax – after all, it’s better than a donut or bagel!
At home, I grind my own organic flax seed and I store it in an amber glass jar in the freezer. Not all of my readers (or clients) will go to that length. As a health coach, it’s my job to take people one step above where they’re at. I would rather people start somewhere than feel overwhelmed and do nothing.
If you want to do it right…then definitely go for fresh-ground organic flax! And use 100% certified organic fruits…and of course no plastic cup for the smoothie either. You should probably store your walnuts in a glass jar too (that’s what I do at home). But don’t worry….as you can see, even I am not 100% perfect all of the time, and that is TOTALLY ok! The most important thing in life is to allow yourself to be 100% HUMAN. From there, you can always make improvements and do what you can with what you have when you’re on the road! 🙂
I hope that makes sense!
To your health,
Jennifer