Want a great post-workout smoothie? How about a just-make-you-feel-better and get-rid-of-those-aches-and-pains smoothie? Coming right up! Best of all, it tastes great. This healthy berry smoothie recipe is bursting with berry and cherry flavor!
This smoothie contains a powerhouse of antioxidants, nutrients, good carbohydrates and protein with the super lactic acid remover: black cherry concentrate.
Get Rid of Aches and Pains Naturally with Black Cherry Concentrate
Hate the way you feel after a hard workout? Tired muscles followed by aches and pains? If you have aches and pains after your workout, they’re due to lactic acid buildup in your body. Your body creates the lactic acid, then can’t get rid of it quickly enough, and it causes muscle pain. Black cherry concentrate removes acids in the body. Bye-bye muscle pain!
Black cherry concentrate is so helpful for acid buildup that, for me, it totally alleviates workout pain, and I’m a hardcore case. Why? My body is ineffective at removing uric acid. Before I discovered black cherry concentrate, I was a super-duper stone producer. I had kidney stones, salivary stones, and gall stones. Drinking more water and avoiding the big uric acid producers like red meat and red wine was a joke. I’d regularly produce stones anyway.
After I discovered black cherry concentrate and began taking two tablespoons when I had aches and pains, not only did my muscle and joint pain go away, but I stopped producing stones! Makes sense. My stones were a side effect of my body holding onto too much uric acid.
Try It for Arthritis and Gout, Too!
Even if you’re not a super acid retainer like me, you can still benefit from black cherry concentrate. Aches and pains associated with arthritis, gout, and general old age may just be your body no longer being able to remove uric and/or lactic acid quickly enough. It’s worth it to try black cherry concentrate rather than accept the pain.
Another reason I take black cherry concentrate is that in my early thirties I began getting the symptoms of arthritis. It began with swollen finger joints along with pain when I moved my fingers. I was on a course to have fingers that looked my grandmother and great aunt, gnarled and misshapen from osteoarthritis. After I began taking black cherry concentrate regularly, all my finger pain and swelling went away.
Unfortunately, black cherry concentrate isn’t a permanent fix. The pain returns if I forget to take it for too long, but then the symptoms go away again when I take it again. Considering black cherry concentrate is natural and has no side effect, that’s good enough for me.
Reducing Carbs? Try Cherry Fruit Extract Instead
If you’re trying to avoid carbohydrates, cherry fruit extract capsules also work. When I tried the keto diet, I discovered Vitacost Cherry Fruit Extract capsules had the same effect as the liquid black cherry concentrate. I just had to take several capsules a day of the capsules vs. two tablespoons for two or three days and then not needing anymore for a month of two for the liquid concentrate.
I've found that brand does make a difference with black cherry concentrate. The brand I’ve found that works the best, and I’ve used it and recommended it for years with excellent results, is R. W. Knudsen Family Black Cherry Juice Concentrate. Better yet, it’s relatively cheap. An eight-ounce bottle usually costs less than $5 on Vitacost.com.
I can only recommend one brand for the cherry extract capsules, and that’s Vitacost brand. Other brands may work, but I haven’t tried them as the Vitacost brand worked, and Vitacost has great pricing and sales. I can usually get 20-25% off their already low list price by waiting for a coupon or sale.
Add Berries and Greens, Plus Protein
Berries are some of the most nutritious fruits. I like the combination of blueberries and raspberries the best of any combo I’ve tried for this healthy berry smoothie recipe, not only for the taste, but for the mix of nutrients of the blue and red berries. I’ve found raspberry covers up almost any add-in I can come up with. If you don’t have blueberries and/or raspberries on hand, you can substitute a different berry or combination of berries.
I add in the fresh organic greens because it’s an easy way to eat more salad without having to chew. Lazy huh? I guarantee you can’t even tell the greens are in this healthy cherry berry smoothie unless you use kale. Spinach or spring mix are my favorites because I can taste kale, and it tastes really healthy even to me. I try to use spring mix over spinach because too much spinach isn’t good for acid buildup for an acid producer like me. If you know you like and can handle kale or a different green, then go for it.
For a pescatarian option, use Ancient Nutrition Multi Collagen Protein. Ancient Nutrition brand is expensive, but it only contains egg and Pollock (fish). For a vegetarian option, use whey. I often use ½ collagen and ½ whey as the whey adds a little dairy taste without the negative side effects of dairy (like mucilage production).
Matcha: So Good For You
Nuts.com Matcha has approximately 45mg of caffeine per gram of powder. Each teaspoon of matcha is approximately two grams. Which means each teaspoon has approx. 90 mg of caffeine. An average cup of coffee has 95 mg caffeine. So, two teaspoons of matcha = one cup of coffee for caffeine content.
If you’re getting caffeine from matcha, why use it? The info below about matcha is straight from the nuts.com site. I was wowed by all the benefits of matcha, and I hope you will be, too. (I’m plagiarizing, but I saw no need to rewrite since I’m recommending their product.)
Matcha's Many Benefits...
1) Antioxidant Powerhouse:
The most prominent catechin found in matcha tea is epigallocatechin gallate (EGCG), an even more potent form of antioxidant than Vitamin C or E. Matcha powder contains a more highly concentrated form of EGCG than its loose leaf tea counterpart.
2) Weight Loss:
When it comes to losing weight, matcha green tea can help you in two ways. Firstly, its natural caffeine content promotes thermogenesis, the body’s production of heat, which helps burn more calories. Secondly, the EGCG in matcha green tea improves metabolism and promotes the breakdown of stored fat. One-two punch!
3) Reduces Stress:
It also contains high levels of L-theanine, an amino acid which lowers stress levels but preserves alertness. Matcha green tea contains up to five times as much L-theanine as regular green tea. The L-theanine counteracts the caffeine in the tea, making matcha ideal for creating a mental state of relaxed alertness.
4) Detoxifying Properties:
Since matcha leaves are grown in the shade and protected from sunlight, matcha boasts the richest source of chlorophyll compared to all other teas. Chlorophyll is a powerful cleansing and detoxifying agent that helps rid the body of heavy metals and other toxins. It is also responsible for the powder’s signature verdant color.
If you don’t want the caffeine, then there are alternatives to matcha. You can just use more of the baobab boost powder. (See more about it in the add-ins below.)
Add Ins Boost Flavor and Antioxidants For This Healthy Berry Smoothie Recipe
As for the recommended add-ins, consider these as suggestions only:
- I add a splash of vanilla because I love the taste of vanilla.
- Lecithin helps to lower cholesterol, adds a little healthy fat and makes the smoothie creamier tasting.
- Chia seeds give more volume and are a powerhouse of nutrition along with another good little source of fat. (Adding both the lecithin and chia seeds still won’t put you much over five grams of fat per smoothie.) It helps to have a little fat to digest and absorb the other nutrients.
- Baobab Boost Powder is another super antioxidant. According to the info on the bag it comes in, baobab has more antioxidants than any other food on the planet. It’s high in calcium, magnesium, iron and potassium and is loaded with Vitamin C. If you’re trying to avoid caffeine, you can easily substitute more baobab for the matcha, or you can use both matcha and baobab to have an antioxidant powerhouse smoothie.
- Last, but not least, is moringa leaf powder.
Why Use Moringa Leaf Powder?
Moringa has so many claimed health benefits that it would take its own article to list them. Unfortunately, there is little scientific proof for those claims. However, what all the sources I read do agree on, even those who base their report on science such as WebMD, is that moringa is very nutritious and an excellent source of antioxidants, vitamins and minerals.
I use Organic Traditions Moringa Leaf Powder although I’m pretty sure the nuts.com brand is just as good. (Since I haven’t tried nuts.com yet, I can’t recommend it.)
I bought the Organic Traditions at TJ Maxx of all places. After reading about the wonders of Moringa Leaf, I happened to be shopping at TJ Maxx and looked at their foods section. I’d purchased the Organic Traditions brand before in supplement powders and liked their quality, so I bought the moringa leaf powder to try it.
To me moringa leaf tastes bitter, which is why I only recommend ½ tsp maximum. Since I can’t detect the bitterness between ¼ and ½ tsp, I recommend that amount. More than that, and it ruins the taste of my smoothie. I’ve regularly used Moringa Leaf powder for about a year and haven’t been able to increase my intake to over ½ tsp at a time.
Since parts of the Moringa plant aren’t good for pregnant women, I don’t recommend pregnant or nursing women to use the moringa add-in. Also, from my research, moringa should only be taken in limited quantities. Recommendations are to begin with ½ tsp and don’t exceed two teaspoons per day. Moringa powder is the equivalent to about 10 times the mass of the raw plant so even though it doesn’t look like you’re taking in enough of the powder, you are. Also, moringa powder can cause heartburn if not taken with adequate water.
Put It All Together: A Healthy Berry Smoothie Recipe That's Unbelievably Good for You
This healthy berry smoothie recipe with black cherry concentrate is high in some of the vitamins and minerals I have a difficult time meeting the recommended daily allowance from food sources, let alone exceeding that amount. For me, it has 481 mg of potassium, 105% of vitamin A, 78% of vitamin C, 106% of calcium, and 29% of iron. (RDAs will vary depending on your specifics.) That’s pretty impressive considering it has less than 300 calories.
Plus, it has a whopping 13.8 grams of dietary fiber. That’s an amazing amount in a single serving smoothie without adding a fiber supplement to it.
So, go ahead and make it. Add it to your weekly menu plans, and feel really good about it as you slurp down some berry bliss. I do!
Cherry Berry Bliss Smoothie
- 2 tbsp black cherry concentrate
- 1 ½ tbsp collagen or whey
- 1 cup unsweetened almond milk OR ½ cup unsweetened coconut milk + ½ cup water
- 1 cup frozen berries I like ½ cup each blueberries and organic raspberries
- 1 tsp to 1 tbsp matcha
- Handful of fresh organic greens such as spinach or spring mix
- Monk fruit to taste
Optional add-ins (use some or all):
- Splash of vanilla
- 1/2 tsp lecithin to make it creamier
- ½ tbsp chia seeds
- 1 tsp THM Baobab Boost Powder to up the vitamin C and antioxidants
- ¼-½ tsp Moringa Leaf Powder good source of vitamins, minerals, and antioxidants
- Blend ingredients until smooth. Drink and enjoy the wonderful feeling of a nourished body.
Nutrition*: Total Fat: 5.7g, Total Carbohydrates: 44.1g, Dietary Fiber: 11.8g, Protein: 13.1g
*For single serving with standard choices plus these optional choices 1 tbsp collagen, 1/2 tbsp whey, almond milk (no coconut milk), 1/2 cup blueberries, 1/2 cup raspberries, 1 tbsp matcha, and all of the optional add-ins.