Mulberry, Lavender, and Kale Energizing Smoothie Recipe

This smoothie features an all-star cast of superfood sensations. Bananas are good sources of fiber, slow-burning...
Staff Writer
Mulberry Smoothie

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This smoothie features an all-star cast of superfood sensations. Bananas are good sources of fiber, slow-burning carbohydrates to balance energy throughout the day, and heart-healthy sterols. They are surprisingly nutritious, containing vitamin B6, manganese, vitamin C, potassium, biotin, copper and pectins. They also contain fructo-oligosaccharides (FOS) which are a source of food for the friendly bacteria in the human digestive system, and a well-functioning system keeps your energy in-balance.

Mulberries are a respectable source of antioxidants and polyphenols, not to mention vitamin A, B6, B12, C, E, K, riboflavin, folate, calcium and other nutrients that keep your body ticking.

Oats are an excellent source of B vitamins and magnesium. And both oats and cashews are loaded with protein and fiber which keeps your energy up and your digestive system in check. Cashews are also good source of antioxidants and dietary trace minerals such as manganese and copper. 

This recipe was originally published on July 17, 2014.

2
Servings
490
Calories Per Serving
Deliver Ingredients

Ingredients

  • 1 frozen banana
  • 1 cup fresh mulberries (or ½ cup dried)
  • 1 cup kale
  • 1 tablespoon dried lavender
  • 1 cups apple juice
  • 1/2 cup rolled oats
  • 1/4 cup raw cashews
  • 1 teaspoon lucuma powder
  • 1 teaspoon vanilla extract

Directions

Add all ingredients to the blender and blend until smooth. The lavender complements the mulberries beautifully and adds a calm edge to the energizing kale, berries, cashews, and oats. I like this smoothie when I have a stressful day ahead of me.

Nutritional Facts

Total Fat
21g
30%
Sugar
24g
27%
Saturated Fat
9g
38%
Cholesterol
98mg
33%
Carbohydrate, by difference
38g
29%
Protein
37g
80%
Vitamin A, RAE
691µg
99%
Vitamin B-12
2µg
83%
Vitamin B-6
1mg
77%
Vitamin C, total ascorbic acid
80mg
100%
Calcium, Ca
172mg
17%
Choline, total
75mg
18%
Fiber, total dietary
3g
12%
Fluoride, F
39µg
1%
Folate, total
14µg
4%
Iron, Fe
3mg
17%
Magnesium, Mg
67mg
21%
Manganese, Mn
1mg
56%
Niacin
10mg
71%
Pantothenic acid
2mg
40%
Phosphorus, P
353mg
50%
Riboflavin
1mg
91%
Selenium, Se
35µg
64%
Sodium, Na
369mg
25%
Thiamin
1mg
91%
Vitamin D (D2 + D3)
1µg
7%
Water
285g
11%
Zinc, Zn
6mg
75%

Berry Shopping Tip

Buying fruits in season when they are at the peak of their freshness make for great tasting food and can save you money.

Berry Cooking Tip

Don’t throw out your overripe fruit – instead blend into a smoothie or salad dressing, add to muffin batter, bake into a cobbler, or boil down with sugar and a little lemon juice to make jam.