Creamy, Anti-Inflammatory Berry and Spinach Smoothie

Start to Finish: 10 minutes

Servings: 2

This smoothie blends antioxidant-rich berries and spinach with warming ground turmeric and ginger. It’s creamy, easy to drink, and adds more fruits and vegetables to your diet. This fits into a Mediterranean-style eating pattern, which is linked to heart health.

Because swallowing difficulty can be a symptom of ataxia, this smoothie can be adjusted to match a prescribed liquid consistency, as guided by a clinician or speech-language pathologist. For people with Friedreich ataxia specifically, trouble swallowing often develops as the condition progresses and may occur alongside speech changes.

Ingredients

• 1 cup frozen mixed berries (blueberries, strawberries, raspberries)
• 1 cup fresh baby spinach, packed
• 1 medium banana, peeled and frozen (for creaminess and natural sweetness)
• 1 cup unsweetened almond milk or light coconut milk
• ½ cup plain, unsweetened Greek yogurt (or dairy-free coconut yogurt for a vegan option)
• 1 tablespoon ground flaxseed
• 1 teaspoon ground turmeric
• ½ teaspoon ground ginger
• ¼ teaspoon ground cinnamon
• Pinch of black pepper (to enhance turmeric absorption)
• 1 teaspoon pure maple syrup or raw honey, optional

Instructions

1. Add the unsweetened almond milk or coconut milk to your blender first. Adding the liquid first protects the blender blade and helps pull the other ingredients down into the blending zone for a smoother result.
2. Add the frozen mixed berries, frozen banana, and fresh baby spinach to the blender. The spinach will blend invisibly into the smoothie, contributing iron, folate, and antioxidants without significantly affecting the flavor.
3. Add the Greek yogurt or dairy-free yogurt, ground flaxseed, ground turmeric, ground ginger, ground cinnamon, and a pinch of black pepper. The black pepper is a small but important detail, as the compound piperine in black pepper can increase the absorption of curcumin, the active compound in turmeric.
4. If you prefer a touch of sweetness, add the maple syrup or honey now, keeping the amount minimal to avoid excess added sugars.
5. Secure the lid on the blender tightly. Blend on high speed for 60 to 90 seconds until the smoothie is completely smooth and creamy, with no visible pieces of fruit, spinach, or spice. Stop and scrape down the sides of the blender with a spatula if needed, then blend again briefly.
6. Check the consistency of the smoothie. It should be thick enough to coat the back of a spoon. If it is too thick, add additional almond milk 2 tablespoons at a time and blend briefly to incorporate. If it needs to be thicker, add an additional ¼ cup of yogurt or a small piece of frozen banana and blend again. Adjust as needed to achieve the individual’s prescribed liquid consistency.
7. Pour the smoothie into 2 glasses and serve immediately. For individuals who require a thicker liquid texture due to swallowing difficulty, consult with a speech-language pathologist for specific guidance on reaching the appropriate level before serving.

Nutritional information (per serving, approximately 1½ cups): Calories: 220 | Protein: 9 grams | Carbohydrates: 36 grams | Fiber: 6 grams | Fat: 5 grams | Sodium: 110 milligrams

Suitable for: Anti-inflammatory diet, ataxia-friendly diet, dairy-free diet (with dairy-free yogurt and plant milk), gluten-free diet, low-sodium diet, Mediterranean diet, vegan diet (with dairy-free yogurt and maple syrup), vegetarian diet

References

1. What Is the Mediterranean Diet? — American Heart Association
2. Ataxia — National Institute of Neurological Disorders and Stroke

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