Frozen berries get treated as the fallback when fresh aren't in season, but the freezing itself isn't a downgrade. For anthocyanins, the pigments behind the deep purple color, frozen can actually hold up better over time, worth knowing if you're trying to make breakfast a habit instead of skipping it.
Ingredients
- 1 1/2 cups frozen mixed berries (blueberries, blackberries, raspberries)
- 1 cup oat milk
- 1/2 banana
- 1 tablespoon chia seeds (optional)
Instructions
- Combine all ingredients in a blender.
- Blend on high for 60 to 90 seconds, until completely smooth.
- Add more oat milk to thin if needed.
- Pour into a glass and drink right away.
Nutrition Facts (per serving)
| Calories | 220 |
| Total fat | 4g |
| Total carbohydrates | 42g |
| Dietary fiber | 7g |
| Protein | 4g |
| Sodium | 60mg |
Why This Is Good for Your Gut
Research on stored blueberries found fresh berries lost measurable anthocyanin content after just 2 weeks in the fridge, dropping from about 7.2 to 5.7 mg per gram, while frozen berries held steady at 8.1 to 7.9 mg per gram across 1 to 3 months in the freezer.[1] If your berries are going to sit around for more than a few days either way, the freezer is the better place for them.
Keep a bag of mixed frozen berries on hand and this comes together faster than a trip to buy fresh ones would. No need to thaw first; they blend fine straight from frozen. For a green alternative, try a Whole-Food Green Smoothie, No Powder Needed.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
