Apricot Blueberry Shake

Dietician Bites & July 2023 Apricot Blueberry Shake

Dietician Bites By Denice Hynd RD, MPH

Recipe and Image by Brianda Younggren & Denice Hynd, MPH 7/2023

We hope you're enjoying the warm summer breeze matched with brightly pigmented sunsets! Speaking of bright pigments, we talk about them frequently for a reason. They are filled with antioxidants, including vitamin A, beta-carotene and vitamin C. Vitamin A and beta-carotene is known for its protective vision benefits, and vitamin C is a well-known immunity booster as well as collagen strengthener. So how do we include these powerhouse nutrients into our diet, without heating the entire kitchen during the hot summer months? We make cold food!

Stone fruit is in season and thus on sale in the Summer months. At times, it may be so cheap that we buy indulgently and end of having too much to eat. Fruit becomes bruised, soft, or is at the point of tossing into the compost. Before permanently removing the wilted fruit from your kitchen, consider blending them into popsicles, aqua-fresca, or a fruit smoothie! Add frozen berries (highly pigmented) and your choice of milk or yogurt for a nutrient dense snack during the warm summer months.

Why we love this idea: there are times in the PD community where we fatigue when we're constantly chewing solid food. This can lead to premature fullness which can lead to malnutrition. Additionally, a smoothie is a great way to add or disguise supplements, additional foods, or thickeners without compromising the taste or the texture of the point of aversion.

Images by Denice Hynd, MPH 7/2023

In today's recipe we blended 1 cup of frozen blueberries which are an excellent source of vitamin C and fiber, with 2 bruised nectarines that regardless of their blemishes are still high in vitamin A and potassium, with 2 cups of unsweetened vanilla almond milk. Despite being made from almonds, almond milk is low in protein, contributing less than 1 gram of protein per serving. This would be an excellent choice for someone following a low protein diet, as seen in individuals with kidney disease. For a high protein add-in, consider adding Greek yogurt, soy milk, cow's milk, or a few tablespoons of oats, flax, and chia seeds.

Ingredients:

1 cup frozen blueberries

2 nectarines, pits removed

2 cups unsweetened almond milk

Makes two, 16-ounce glasses

Mix in ideas: protein powder, peanut butter, thickener, bananas!