Very Berry Smoothie Recipe: Easy and Delicious
This delicious, 4-ingredient fruit smoothie uses 2 foods linked with less risk of diabetes. And it’s delicious.
Let’s hear it for easy, fast, delicious and nutritious. There are plenty of days when I really need this in a recipe! 
- In a rush? Check
- Need something healthy? Check
- Looking to fight prediabetes or something that fits with a diabetes meal plan? Check and check!
I’ve been whipping up this berry smoothie recipe for years. It’s so simple and comes out perfectly with any favorite berry. During the summer, I use fresh berries that I’ve frozen. When berries aren’t in season, I grab a bag of frozen mixed berries or mixed berries with cherries at the supermarket. Both yogurt and berries, by the way, are linked to less incidence of type 2 diabetes. That’s why I always recommend both foods to my clients with prediabetes. And they’re probably good for diabetes, as well. In fact, I first published this recipe in my bestselling book Diabetes Weight Loss – Week by Week.
Foods for prediabetes
Researchers in Finland found that berries were associated with less risk of developing type 2 diabetes. Men who consumed the most berries were 35% less likely to develop the disease.
Actually, even with their higher sugar content, it’s smart to eat a variety of fruits and a couple servings each day. In general, fruits are associated with less chronic disease. Which is the best fruit, you ask? Well they each have a unique array of nutrients and phytonutrients, so go for a really big variety. Phytonutrients (aka phytochemicals) are health-boosting plant compounds. They may act as antioxidants, insulin sensitizers, anti-inflammatory compounds, anti-microbials, and more.
Researchers aren’t sure why yogurt is associated with less type 2 diabetes, but it might be because of the probiotics. Or maybe it’s because people who grab a cup of yogurt for a snack aren’t digging into a bag of cookies.
Here’s a list of foods good for prediabetes. For a much greater discussion and a gazillion tips on lifestyle habits and preventing diabetes, look at my brand new book Prediabetes: A Complete Guide.
Yes, this fruit smoothie is nutritious, delicious, and a very pretty pink, but my favorite reason for making it is that my daughter loves it. I always get to share it with her. 🥰
Lots of people drink this for breakfast because it’s super fast. But I’ve got lots of good breakfast tips for you. Check out 5 Healthy Breakfast Tips to Keep You Full Until Lunchtime. But if it’s a smoothie you really want, take a look at the healthy smoothie checklist, especially for prediabetes.
Mixed Berry Smoothie
Ingredients
- 1 cup plain nonfat strained yogurt (Greek or Icelandic)
- 1 cup frozen mixed berries or frozen mixed berries with cherries
- 1 tablespoon sweetener of choice
- 2 tablespoons nonfat milk or any tart juice (cranberry, pomegranate, cherry)
Instructions
- Place all ingredients in a blender or a container for an immersion blender. Process until smooth.
Notes
Nutrition
Cheers to finding something you love to eat that checks all the health boxes (and even get to share it with your daughter)!
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Filed Under: Breakfast and Brunch, Breakfast Smoothies, Recipe, Snacks: Smoothies, Yogurt
Tagged: blood sugar, diabetes, fruit, phytonutrients, prediabetes, yogurt
Jill Weisenberger
I'm Jill, and I believe simple changes in your mindset and health habits can bring life-changing rewards. And I don't believe in willpower. It's waaaay overrated. As a food-loving registered dietitian nutritionist, certified diabetes care and education specialist and certified health and wellness coach, I've helped thousands of people solve their food and nutrition problems. If you're looking for a better way to master this whole healthy eating/healthy living thing or if you're trying to prevent or manage diabetes or heart problems, you'll find plenty of resources right here.
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Welcome to my Blog
Hi there! I'm Jill, a nutrition & diabetes expert and the author of 4 books.
I believe simple changes in health habits can bring you life-changing rewards.
And I believe willpower is way overrated.
Right here is where you can discover the mindset and habits to stick with healthy lifestyle choices most of the time - and drop the guilt when you don't.
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I have been a diabetic for years to many to count. I believe that you are the first who make sense. I will get back to you soon on the newsletter and need for many forms of Information you have to offer. Thank You so much, keep up the good work.
Managing diabetes can be hard, for sure! So glad to offer you support.
Thank you for breakfast recipes that don’t all include eggs! I can’t stomach eggs but need something with high protein and lower carbs. I’m in remission for almost five years and want to stay there.
How wonderful! Five years is such an accomplishment.
this has 30g of carbs. I thought those are bad for Diabetics? I am trying to adjust my diet, my glucose levels spike in the morning, and I am trying to find something that helps to lower that (other than one piece of bread with peanut butter).
Healthy eating for diabetes can be so confusing! While it’s true that carbohydrates raise blood sugar more than protein or fat, it’s not true that carbohydrates are bad for people with diabetes. You might find some answers to your questions in this FAQ about carbohydrates.
Can a protein powder be added?
You’ll need to add more liquid if you use a powder. There’s plenty of protein in here from the Greek yogurt, however.
Can this be made ahead of time? And if so, how long is it good for in the fridge? I’m trying to make some for a friend to help her with eating better.
It will stay safe in the fridge for at least a day, but it will be melted. At that point, it might be more interesting to put it in a bowl with some fruit or nut toppings and call it a smoothie bowl. If you do plan to prepare it in advance, be certain to use frozen fruit so you don’t need ice. Otherwise, the ice will dilute it even more as it melts.
I am very interested in good healthy recipes for type 2 diabetes .
Here are a few you might like: Simple chicken stew, Mediterranean Chickpea salad, Lemon basil sauce for fish, orangey salmon, and lemon-herb tofu marinade.
I use almond milk unsweetened vanilla almond milk instead of yogurt and a pkt of organic oats with my frozen berries blend in my nutri bullett, never sure how much fruit to use
That sounds yummy Sharin. How much fruit you should use depends on your goals. If you have diabetes, you may count carbs. That can help you determine the right amount. Your oats are very nutritious, but if you’re not using yogurt, cow’s milk, soy milk, tofu or protein powder, you’re probably not getting enough protein to count your smoothie as a main part of your meal.
Hello Jill,
Im at a point in my life where my health conditions are starting to take over and Im truly worried…Specifically my diabetes and my high blood pressure…I’m also addicted to food…Carb addiction…Mornings are particularly tough…I’m worried the smoothy wont keep me feeling full or from being satisfied…What can i eat with it without feeling that Im failing at this too
I’m glad to get your question. It sounds like you’ve been frustrated for a while. It’s so hard to balance all of our food choices when we’re dealing with multiple health concerns and a busy or distracted life – not to mention tending to our food preferences and cravings. To bulk up your breakfast, you could add a couple of eggs. You might also think about skipping a smoothie as a meal. They’re not ideal for everyone. Lots of people are more satisfied when they eat solid food that takes more time to eat with a fork or a spoon. I tend to be that way. My favorite, very filling breakfast is cottage cheese with muesli and extra walnuts. Have you worked with a registered dietitian nutritionist who specializes in diabetes? I recommend it. That’s the person who can help you take your food preferences and unique needs into consideration when helping you create a meal plan. Also, there’s no such thing as failing at diet. It’s a process or a journey – not something we win or lose. Check out more about breakfast and a bit about mindset.
My husband has diabetes he’s 81 years old. I do not have diabetes but I have health problems it pertain to my not being able to walk nevause my legs are w e a k. I am unable to get up in the mornings to fix some breakfast. What is something good I can have prepared for him the night before or buy from the store because he can’t cook. The rest of the day is okay but it takes me a long time to get up.
Here are just a few thoughts: peanut butter or almond butter on whole-wheat toast or an English muffin, hard-boiled eggs with toast or fruit, eggs made in the microwave, tofu scramble that’s reheated, cottage cheese with fruit or nuts or both, cottage cheese with diced tomatoes and fresh basil, Greek yogurt with the fruit, nuts or tomatoes. I hope some of these are helpful.
Hi Jill,
Thank you for this recipe. I’ve been trying to figure out how to get more protein in my breakfasts without eggs, and conveniently, so I googled oats and lentils, and found you.
I just (almost) made this recipe. “Almost” in that, instead of the sweetener, I added a banana. I also only had frozen blueberries. Next week I’ll buy mixed berries and try that.
I’m delighted by the amount of protein this provides, as my eating disorder dietitian was always getting on my case to eat more protein at breakfast. She is right: when I do so, it helps the rest of my eating day go better. And this has nice flavor.
This is only a tiny fraction of my breakfast calorie and exchanges plan, but this makes a great quick snack before making the rest of breakfast, which is a big help. Otherwise, I can delay eating for hours, so I need to start eating within 10 minutes of getting up. Otherwise, I keep doing “just one more thing” before eating, and then it’s 4 pm before I’m sitting down to breakfast. So I really have to focus on doing nothing but eating immediately upon rising. So having a quick-to-prepare high-protein option first thing is a big help.
Thank you.
Yay! glad to have you here. I hope you enjoy other variations of this recipe too. I like the idea of a banana.
The smoothie is so good! What an awesome breakfast. Looking forward to trying muffins!
It’s a favorite in my house! So glad you liked it!