There is nothing my husband loves more after a hard workout than a refreshing fruit smoothie! My Cherry Berry Smoothie is one of his favorites! It not only provides the protein he needs for muscle recovery but a powerful, anti-inflammatory ingredient…tart cherry juice!
Tart cherry juice tastes great and has many health benefits. One reason we love it is because it protects from muscle damage. According to the Huffington Post and numerous other articles, “Cherries combat post-workout soreness…a cup and a half of tart cherries or one cup of tart cherry juice can significantly reduce muscle inflammation and soreness (remember that a good workout actually causes muscle damage, resulting in inflammation).
In one study a group of marathon runners drank tart cherry juice or a placebo drink twice daily for seven days prior to their race. The cherry juice group reported significantly less post-race muscle pain. Remember to have it immediately post workout when your muscles are primed to absorb excess insulin in the bloodstream.” Read more about the benefits on the Huffington Post’s website.
Tart cherry juice is also a favorite of my mom and mother in law for its effects as a natural sleep aid! According to Prevention magazine, “Cherry juice is a natural source of the sleep-wake cycle hormone melatonin and amino acid tryptophan…Proanthocyanidins, or the ruby red pigments in tart cherry juice, contain an enzyme that reduces inflammation and decreases the breakdown of tryptophan, letting it go to work longer in your body,” Read more at Prevention Magazine’s website.
I make sure to add healthy fats and fiber to the smoothie by adding chia seeds. This allows your body to naturally absorb more of the fruit’s nutrients.
I personally don’t eat Greek yogurt anymore but my husband still loves it. We like Siggi’s Icelandic yogurt because it is very low in sugar. I like to add Plant Based Protein powder or more chia or hemp seeds to add some protein to my recovery smoothies.
You might want to add a little sweetener to your smoothie if it is too tart for you! We like to use local honey or liquid Stevia.
Don’t forget…frozen fruit is the trick to a perfect smoothie! Not only is it cheaper, but it is how you get a thick, cold smoothie without watering it down like you do by adding ice.
I hope you like it!
- 1 cup of frozen sliced strawberries
- 1/2 cup of frozen blueberries (or other berries like raspberries, blackberries, etc)
- 1 cup of 100% tart cherry juice
- 1/2 cup of plain Greek yogurt (We use Siggi's)
- 1 tablespoon of chia seeds
- 1 tablespoon of honey (optional)
- fresh fruit for topping (optional)
- Place frozen fruit in Nutibullet cup or blender. Pour in enough juice to cover the frozen fruit (we use about 1 cup).
- Put in yogurt, chia seeds, and honey.
- Blend for about 1 minute or until desired consistency.
- Top with fresh berries or enjoy as is!