Haskap Berry Superfood

The Haskap Berry Superfood smoothie showcases one of nature's most exceptional yet underappreciated berries, delivering extraordinary nutrition in a deliciously unique package.
Also known as honeyberries or blue honeysuckle, haskap berries offer an intriguing flavor profile that combines elements of blueberry, raspberry, and blackcurrant with distinctive notes of elderberry and cherry.
This nutrient-dense smoothie harnesses the remarkable antioxidant power of haskap berries alongside complementary ingredients that enhance both flavor and health benefits.
Whether you're an adventurous food explorer seeking to discover emerging superfoods, an antioxidant enthusiast looking to optimize your nutrition, or simply someone who appreciates extraordinary berry flavors, the Haskap Berry Superfood smoothie delivers a remarkable tasting experience with exceptional health-promoting properties.


- Contains exceptionally high levels of anthocyanins that support cellular protection and healthy aging
- Rich in vitamin C and other immune-supporting compounds that defend against pathogens
- Provides anti-inflammatory compounds that may reduce inflammation markers
- Delivers unique polyphenols that support cardiovascular and neurological health
- Offers natural compounds that may improve insulin sensitivity and blood glucose regulation


1 cup haskap berries (fresh or frozen)
1 medium apple, cored and chopped
1/2 inch piece fresh ginger, peeled
1 tablespoon honey
1 cup coconut water
1/4 cup Greek yogurt
1 tablespoon chia seeds
1/2 teaspoon cinnamon
Ice cubes (optional, if using fresh berries)


Haskap berries: Extraordinary source of anthocyanins with 3-4 times higher antioxidant content than blueberries. Exceptionally high in vitamin C (twice that of blueberries) and contain rare iridoids that have anti-inflammatory and neuroprotective properties. Research indicates potential benefits for eye health, cardiovascular support, and immune function.
Apple: Rich in quercetin, a flavonoid that has anti-inflammatory, antiviral, and anticancer properties. Contains pectin, a soluble fiber that supports digestive health and helps remove toxins. Provides vitamin C and polyphenols that support immune function and reduce oxidative stress.
Ginger: Contains gingerol compounds with powerful anti-inflammatory and antioxidant effects. Supports digestive health, reduces nausea, and may help reduce muscle pain and soreness. Has antibacterial properties and may lower blood sugar levels and heart disease risk factors.
Honey: Offers natural antimicrobial and antioxidant properties with therapeutic potential. Contains small amounts of vitamins, minerals, enzymes, and amino acids. Provides natural energy and may help soothe coughs and sore throats.
Coconut water: Excellent source of natural electrolytes including potassium, magnesium, sodium, and calcium. Contains cytokinins, plant hormones with anti-aging and anti-cancer effects. Supports hydration, cardiovascular health, and exercise recovery.
Greek yogurt: Provides high-quality protein for muscle maintenance and satiety. Rich in probiotics that support gut health and enhance immune function. Excellent source of calcium, phosphorus, B vitamins, and potassium for bone and heart health.
Chia seeds: Rich in omega-3 fatty acids that reduce inflammation and support brain health. Provide complete protein with all essential amino acids. Excellent source of fiber, calcium, phosphorus, and magnesium for digestive and bone health.
Cinnamon: Contains powerful antioxidants such as polyphenols that reduce inflammation. Helps improve insulin sensitivity and lower blood sugar levels. May support heart health by reducing cholesterol and triglycerides.


Calories: Approximately 270
Protein: 10g
Carbohydrates: 47g
Fiber: 11g
Sugar: 32g (primarily from fruits)
Fat: 5g (mainly healthy omega-3s from chia seeds)
Key vitamins and minerals: Vitamin C, vitamin A, calcium, potassium, manganese, magnesium
Antioxidants: Anthocyanins, quercetin, cyanidin-3-glucoside, iridoids, gingerols


- Blender (standard or high-speed)
- Measuring cups and spoons
- Cutting board and knife
- Vegetable peeler (for ginger)
- Serving glass


1. If using fresh haskap berries, rinse them gently and remove any stems.
2. Wash and core the apple, then cut into chunks (leave the skin on for added nutrition).
3. Peel the ginger and slice into small pieces for easier blending.
4. Add coconut water to the blender first.
5. Add haskap berries, apple chunks, ginger, honey, Greek yogurt, chia seeds, and cinnamon.
6. Add ice if using fresh berries (omit if using frozen berries).
7. Blend on low speed first to combine ingredients, then increase to high.
8. Blend until smooth and creamy, about 45-60 seconds.
9. If too thick, add more coconut water; if too thin, add more berries or ice.
10. Taste and adjust sweetness with additional honey if needed, as haskap berries can be quite tart.

Total preparation time: 7-10 minutes


- Serve in a chilled glass garnished with a few whole haskap berries if available
- For an elegant presentation, swirl a teaspoon of pureed haskap berries on top of the smoothie
- Pair with a small handful of raw almonds for a complete snack
- For a more substantial breakfast, serve alongside a slice of whole grain toast with almond butter


- Best consumed immediately after preparation for optimal nutrient content and flavor
- Can be stored in an airtight container in the refrigerator for up to 24 hours
- The chia seeds will continue to absorb liquid, so the smoothie will thicken when stored
- Shake or stir well before drinking if separation occurs
- Not recommended for freezing as the texture may change upon thawing


Berry alternatives: If haskap berries are unavailable, substitute with a mix of blueberries and blackcurrants
Dairy-free version: Replace Greek yogurt with coconut yogurt or silken tofu
Protein boost: Add 1 scoop of vanilla or unflavored protein powder
Extra antioxidant power: Add 1 tablespoon of acai powder or 1/4 cup of pomegranate arils
Digestive support: Increase ginger to 1-inch piece and add 1 tablespoon of apple cider vinegar
Anti-inflammatory focus: Add 1/4 teaspoon of turmeric with a pinch of black pepper


- Excellent as a nutrient-dense breakfast to start your day with antioxidant protection
- Perfect as a mid-afternoon energy boost without caffeine
- Great pre-workout fuel due to natural sugars and antioxidants that support exercise recovery
- Ideal during cold and flu season for immune support


Superior antioxidant protection: Haskap berries contain exceptionally high levels of anthocyanins and other polyphenols that neutralize free radicals throughout the body. Research shows their Oxygen Radical Absorbance Capacity (ORAC) value is significantly higher than other superfruits, potentially providing enhanced protection against oxidative stress that contributes to aging and disease.
Enhanced cardiovascular support: The unique composition of anthocyanins and flavonoids in haskap berries has been shown in preliminary studies to improve endothelial function, reduce blood pressure, and decrease inflammation markers that contribute to heart disease. The addition of cinnamon further supports heart health through its positive effects on cholesterol and triglyceride levels.
Improved glucose metabolism: Components in haskap berries may help regulate blood sugar levels by improving insulin sensitivity and reducing glucose absorption. Multiple ingredients in this smoothie, including cinnamon, chia seeds, and apple pectin, work synergistically to support stable blood sugar levels and reduce risk factors for type 2 diabetes.
Cognitive function protection: The specific anthocyanins and rare iridoid compounds in haskap berries have demonstrated neuroprotective effects in research studies. These compounds can cross the blood-brain barrier and may help protect against age-related cognitive decline and neurodegenerative conditions by reducing oxidative stress and inflammation in brain tissue.
Enhanced immune function: With exceptional vitamin C content (up to three times that of oranges), haskap berries provide powerful immune support. Combined with the antimicrobial properties of ginger, honey, and cinnamon, plus the gut-supportive probiotics from Greek yogurt, this smoothie creates a comprehensive approach to immune defense.
Anti-aging skin protection: The potent antioxidant profile of haskap berries helps protect skin cells from UV damage and environmental toxins. The vitamin C content is essential for collagen production, while the omega-3 fatty acids from chia seeds help maintain skin barrier function and reduce inflammation that contributes to premature aging.


- Those on blood-thinning medications should consult their healthcare provider, as berries can have mild anticoagulant effects
- Individuals with diabetes should monitor their blood sugar response, though the ingredients generally help regulate glucose levels
- People with severe dairy allergies should use the dairy-free variation
- Those allergic to honeysuckle plants should approach haskap berries (blue honeysuckle) with caution


- For the best taste, ensure haskap berries are fully ripe—they should be deep blue-purple throughout with no red tinge
- If the berries are particularly tart, try freezing them first, which can help mellow their flavor
- Blend the smoothie for 10-15 seconds longer than you typically would to fully break down the berry skins
- To enhance the berry flavor, add a drop of pure vanilla extract or a pinch of cardamom
- For the most authentic flavor experience, source haskap berries from a local farm if possible—freshness significantly impacts taste


Spring Version: Add 1/4 cup fresh rhubarb (cooked and cooled) for a tart spring pairing that complements the haskap flavor profile. Include a few fresh mint leaves for a bright accent that celebrates spring renewal.

Summer Version: Incorporate 1/4 cup fresh strawberries and use frozen haskap berries for a more refreshing, cooling effect. Add 1/2 cup frozen cucumber chunks for extra hydration during hot weather.

Fall Version: Add 1/4 teaspoon of ground cardamom and substitute half the honey with pure maple syrup for warming fall flavors. Consider adding 1 tablespoon of pumpkin seeds for additional minerals.

Winter Version: Increase cinnamon to 1 teaspoon and add 1/8 teaspoon of ground cloves for warming winter spices. Include 1 tablespoon of almond butter for extra calories and satiety during colder months.


Immune Strengthening: Add 1 tablespoon of elderberry syrup, increase fresh ginger to 1-inch piece, and substitute regular honey with manuka honey. Include 1/4 teaspoon of echinacea tincture for additional immune support during illness seasons.

Heart Health Focus: Add 1 tablespoon of ground flaxseed, 1/4 cup of tart cherry juice (replacing some coconut water), and 1/4 teaspoon of beetroot powder for nitric oxide production that supports cardiovascular function.

Brain Fog Buster: Add 1/2 teaspoon of MCT oil, 1/4 teaspoon of lion's mane mushroom powder, and swap the apple for 1/4 cup of blueberries for enhanced cognitive support and mental clarity.

Inflammatory Response Support: Increase cinnamon to 1 teaspoon, add 1/4 teaspoon of turmeric with a pinch of black pepper, and include 1 tablespoon of tart cherry concentrate for powerful anti-inflammatory effects.

Eye Health Protection: Add 1 tablespoon of bilberry powder (a relative of haskap with specific eye benefits), 1/4 cup of spinach (rich in lutein and zeaxanthin), and 1/2 teaspoon of black currant seed oil for comprehensive vision support.


Q: What exactly are haskap berries and how do they differ from other berries?
A: Haskap berries (Lonicera caerulea) are also known as blue honeysuckle or honeyberries. They are elongated, cylindrical blue berries that grow on a honeysuckle bush, native to northern hemisphere countries like Russia, Japan, and Canada. They differ from other berries in several key ways: 1) They have an unusual elongated shape resembling elongated blueberries, 2) Their flavor profile is complex—often described as a cross between blueberry, raspberry, and blackcurrant with notes of elderberry, 3) They contain significantly higher levels of anthocyanins and vitamin C than most common berries (up to 3 times more than blueberries), and 4) They contain rare iridoid compounds not commonly found in other fruits. They're also one of the earliest berries to ripen, often available weeks before strawberries and blueberries.

Q: Where can I find haskap berries if they're not available in my local grocery store?
A: Haskap berries are still emerging in mainstream markets, so they can be challenging to find. Here are your best options: 1) Farmers' markets, particularly in northern regions like Canada, the northern United States, and northern Europe during early summer (June-July), 2) Specialty health food stores may carry frozen haskap berries or haskap products, 3) Online retailers sell frozen haskap berries, freeze-dried powder, or haskap juice that can be used in this smoothie, 4) Pick-your-own farms in northern climates sometimes grow haskap berries—they're typically the first berries ready for harvest in the season. If you cannot find haskap berries in any form, the best substitute is a mixture of wild blueberries and black currants, which will provide a somewhat similar flavor profile and nutritional benefits.

Q: Are haskap berries worth the effort to find compared to more common berries?
A: Yes, for several reasons. Nutritionally, haskap berries offer exceptional value with significantly higher levels of anthocyanins, vitamin C, and unique compounds like iridoids compared to common berries. Their complex flavor profile also provides a novel taste experience that many people find more interesting than familiar berries. Additionally, their early harvest season means they're available when other berries are not yet ripe. That said, don't feel discouraged if you can't source them—all berries offer health benefits, and this smoothie can be adapted using the alternatives suggested. If you're particularly interested in their unique health properties, haskap powder or concentrate can be added to smoothies made with more accessible berries.

Q: Does this smoothie taste very tart given the nature of haskap berries?
A: Haskap berries do have a natural tartness, but this recipe is carefully balanced to create a pleasant taste profile. The apple provides natural sweetness, the honey adds controlled sweetness that can be adjusted to taste, and the cinnamon enhances perceived sweetness without adding sugar. The Greek yogurt contributes creaminess that balances tartness, while the coconut water adds subtle sweetness and electrolytes. If you find your haskap berries are particularly tart (which can vary by variety and ripeness), you can adjust by adding slightly more honey or incorporating half a ripe banana, which will maintain the smoothie's nutritional integrity while increasing sweetness and creaminess.

Q: Can children enjoy this smoothie?
A: Yes, this smoothie can be a nutritious option for children, introducing them to diverse flavors while providing exceptional nutrition. For younger palates, you might want to adjust the ratios slightly: increase the apple to one large apple, ensure the honey is well incorporated (but omit for infants under 12 months), and consider reducing the ginger to a smaller piece if your child is sensitive to spice. The vibrant purple color is typically appealing to children, and you can make it more fun by serving it in a special cup with a colorful straw. This smoothie provides valuable nutrients for growing bodies, including antioxidants, vitamin C, calcium, and good fats from chia seeds. As with any new food, introduce it alongside familiar favorites and be patient as children adapt to the unique flavor profile.