The Washington Post

True Blue Smoothie

True Blue Smoothie 2.000
Sep 9, 2011

In addition to its lovely color, this smoothie contains protein, antioxidants and essential fatty acids that promote brain growth.

Servings: 2
  • 1 banana
  • 1 1/2 cups unsweetened frozen blueberries
  • 1/2 cup unsweetened frozen raspberries
  • 1/4 cup raw walnuts or raw cashews (see NOTE)
  • 1/2 cup blueberry-pomegranate juice (may substitute any 100 percent juice)


Combine the banana, blueberries, raspberries, walnuts or cashews and juice in a blender. Puree until smooth.

Divide between glasses; serve immediately.

VARIATION: Optional items that can be added include flax seed oil (for omega 3 essential fatty acids); a handful of dark, leafy greens (for calcium, vitamins and fiber); green food powder (such has powdered spinach, for calcium and vitamins); raw apple cider (for blood alkalinity).

NOTE: To ensure a smooth texture, you may want to finely grind the nuts before combining with the other ingredients.

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Recipe Source

From Casey Seidenberg and Katherine Sumner of Nourish Schools LLC.

Tested by Toni L. Sandys.

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Nutritional Facts

Calories per serving: 180

% Daily Values*

Total Fat: 4g 6%

Saturated Fat: 0g 0%

Cholesterol: 0mg 0%

Sodium: 0mg 0%

Total Carbohydrates: 40g 13%

Dietary Fiber: 7g 28%

Sugar: 25g

Protein: 2g

*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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