Mixed Berry Spinach Shield

The Mixed Berry Spinach Shield smoothie is a powerful immune-supporting blend that combines four antioxidant-rich berries with nutrient-dense spinach and immune-boosting ingredients.
This vibrant purple-green creation offers an optimal balance of sweet berry flavors that effectively mask the mild spinach, making it appealing even to those who typically avoid greens in their diet.
Designed to strengthen the body's natural defenses while delivering exceptional nutrition, this smoothie provides a concentrated dose of vitamins, minerals, and phytonutrients in a delicious, easy-to-consume format.
Whether you're looking to support your immune system during cold and flu season, increase your daily vegetable intake, or simply enjoy a delicious berry smoothie with added benefits, the Mixed Berry Spinach Shield delivers superior protection with extraordinary flavor.


- Packed with immune-supporting vitamins C and A to strengthen the body's defense system
- Rich in diverse antioxidants that combat oxidative stress and inflammation
- Contains plant compounds that may help prevent and fight infections
- Provides essential minerals, including iron, that support immune cell function
- Delivers natural fiber and prebiotics that nurture beneficial gut bacteria


1 cup fresh spinach, packed
1/2 cup strawberries, hulled
1/2 cup blueberries
1/4 cup blackberries
1/4 cup raspberries
1 tablespoon chia seeds
1/2 lemon, juiced
1 cup coconut water
1 tablespoon honey (optional)
1/2 cup ice cubes (optional, if using fresh berries)


Spinach: Exceptionally rich in vitamin K, vitamin A, manganese, folate, and magnesium. Contains unique antioxidants like lutein and zeaxanthin that protect eye health. The nitrates in spinach support cardiovascular health by improving blood flow and lowering blood pressure.
Strawberries: High in vitamin C, manganese, folate, and potassium. Contains ellagic acid and anthocyanins that reduce inflammation and oxidative stress. May help improve blood sugar control and heart health.
Blueberries: Among the highest antioxidant fruits, rich in anthocyanins that support brain function and may delay cognitive aging. Contain compounds that improve insulin sensitivity and may help lower blood pressure.
Blackberries: Excellent source of vitamin C, vitamin K, and manganese. High in fiber for digestive health and contain tannins with potential anticancer properties. Rich in anthocyanins that support vascular health.
Raspberries: Packed with ellagic acid, quercetin, and gallic acid that have anti-cancer properties. High in fiber, particularly soluble fiber that promotes satiety and gut health. Contain ketones that may help prevent obesity.
Chia seeds: Outstanding source of omega-3 fatty acids for inflammation reduction. Provide complete protein with all essential amino acids. Rich in fiber, calcium, phosphorus, and magnesium for bone health.
Lemon juice: Excellent source of vitamin C and citric acid that enhance iron absorption from spinach. Contains limonene and other compounds with antimicrobial properties. Aids digestion and supports liver detoxification.
Coconut water: Rich in potassium, magnesium, sodium, and calcium for proper hydration and electrolyte balance. Contains cytokinins with anti-aging and anti-cancer effects. Supports cardiovascular health by helping to lower blood pressure.
Honey: Contains antibacterial and antifungal properties, particularly effective against respiratory infections. Rich in bioactive plant compounds and antioxidants that support immune function. Soothes sore throats and may suppress coughs.


Calories: Approximately 220
Protein: 5g
Carbohydrates: 45g
Fiber: 13g
Sugar: 28g (primarily from fruits)
Fat: 4g (primarily healthy omega-3 fatty acids)
Key vitamins and minerals: Vitamin C, vitamin K, vitamin A, manganese, potassium, iron, folate
Antioxidants: Anthocyanins, quercetin, ellagic acid, lutein, zeaxanthin, cyanidin


- Blender (high-powered recommended)
- Measuring cups and spoons
- Citrus juicer or reamer
- Serving glass


1. Wash the spinach thoroughly and pat dry or use a salad spinner.
2. Wash all berries gently under cool water (if using fresh berries).
3. Hull the strawberries and remove any stems from other berries.
4. Cut the lemon in half and squeeze to extract the juice from one half.
5. Add coconut water to the blender first (this helps the blades move more easily).
6. Add spinach and blend until completely broken down and no large pieces remain.
7. Add all berries, chia seeds, lemon juice, and honey (if using).
8. Add ice if using fresh berries (omit if using frozen berries).
9. Blend on high speed until smooth and creamy, about 45-60 seconds.
10. If the smoothie is too thick, add more coconut water; if too thin, add more berries or ice.

Total preparation time: 8-10 minutes


- Serve immediately in a tall glass with a metal or bamboo straw
- Garnish with a few whole berries and a small sprig of mint
- For a smoothie bowl variation, use less liquid and top with granola, additional berries, and a sprinkle of chia seeds
- Pair with a slice of whole grain toast with almond butter for a complete breakfast


- Best consumed immediately after preparation for maximum nutrient retention and flavor
- Can be stored in an airtight container in the refrigerator for up to 24 hours
- The chia seeds will continue to expand, so the smoothie will thicken over time
- Add an extra squeeze of lemon juice if storing to help preserve color and nutrients
- Shake well or stir before drinking if separation occurs


Extra immune boost: Add 1/2-inch piece of fresh ginger and 1/4 teaspoon of ground turmeric with a pinch of black pepper
Protein boost: Add 1 scoop of unflavored or vanilla protein powder or 2 tablespoons of hemp seeds
Omega-3 enhancement: Add 1 tablespoon of ground flaxseed or hemp hearts
Extra greens: Add 1/4 cup of kale (stems removed) or 1/4 cup of cucumber
Probiotic version: Replace half the coconut water with kefir or plain yogurt
Kid-friendly: Increase berries slightly and add 1/2 banana to boost sweetness


- Excellent as an immune-boosting breakfast, especially during cold and flu season
- Perfect as a mid-afternoon antioxidant boost
- Great as a pre-workout energizer due to natural sugars and nitrates that improve blood flow
- Beneficial as a recovery drink after illness to replenish nutrients


Enhanced immune function: The vitamin C from berries and lemon acts as a powerful antioxidant that increases white blood cell production and function. One serving provides over 150% of your daily vitamin C needs, which may reduce the duration and severity of colds and respiratory infections.
Reduced inflammation: The diverse array of polyphenols from four different berries works synergistically to reduce inflammatory markers in the body. Chronic inflammation is linked to many diseases, and the anti-inflammatory compounds in this smoothie may help protect against conditions like heart disease, diabetes, and certain cancers.
Improved iron absorption: The vitamin C from berries and lemon enhances the absorption of non-heme iron from spinach, which is particularly beneficial for those at risk of iron deficiency, such as menstruating women, pregnant women, and vegetarians. The combination of spinach and vitamin C-rich fruits can increase iron absorption by up to three times.
Gut microbiome support: The fiber from berries, spinach, and chia seeds serves as prebiotics that feed beneficial gut bacteria. Approximately 70% of the immune system resides in the gut, so nurturing a healthy microbiome directly supports immune function and overall health.
Enhanced antioxidant defense: Each berry variety contains a unique profile of antioxidants, providing broader protection against free radical damage than any single fruit could offer. This diverse antioxidant profile helps protect cells from oxidative stress, potentially slowing aging processes and reducing disease risk.
Cognitive support: The flavonoids in berries, particularly blueberries, have been shown to accumulate in brain regions involved in learning and memory. Regular consumption may improve neural signaling, reduce age-related cognitive decline, and potentially lower the risk of neurodegenerative diseases.


- Those taking blood thinners should consult their healthcare provider due to the vitamin K content in spinach
- Individuals with kidney stones should be cautious with spinach due to its oxalate content
- People with berry allergies should substitute with tolerated fruits
- Those with diabetes should be aware of the natural sugar content and potentially reduce the honey


- For the smoothest texture, blend the spinach and liquid first before adding other ingredients
- If using a standard blender rather than a high-powered one, chop the spinach roughly first
- Mixed frozen berries work extremely well and are often more economical than buying each variety fresh
- Let the chia seeds soak in the coconut water for 5-10 minutes before blending for better digestibility
- For those new to green smoothies, start with more berries and less spinach, gradually increasing the greens as your palate adapts


Spring Version: Add 1/4 cup fresh strawberries (they're at their peak in spring) and a few mint leaves. Include a teaspoon of local bee pollen if available for seasonal allergy support.

Summer Version: Use all fresh, in-season berries and add 1/4 cup of watermelon for extra hydration. Include a few basil leaves for a refreshing aromatic note that pairs beautifully with strawberries.

Fall Version: Add 1/4 cup of fresh cranberries (abundant in fall) and a pinch of cinnamon. Consider adding 1 tablespoon of pumpkin seeds for extra zinc to support immune function during the transition to colder weather.

Winter Version: Use frozen berries and add 1/4 teaspoon of warming spices like cinnamon and ginger. Include 1 tablespoon of elderberry syrup instead of honey for additional immune support during peak cold and flu season.


Cold and Flu Fighter: Add 1 tablespoon of elderberry syrup, 1-inch piece of fresh ginger, 1/4 teaspoon of ground turmeric with a pinch of black pepper, and 1 tablespoon of raw honey with propolis for powerful antimicrobial and immune-modulating effects.

Iron Booster: Double the spinach, add 1 tablespoon of spirulina, increase lemon juice to a whole lemon, and include 1 tablespoon of blackstrap molasses for a significant boost in iron content, ideal for those with iron deficiency or heavy menstrual cycles.

Allergen Support: Add 1 tablespoon of local honey or bee pollen (if not allergic), 1/4 teaspoon of nettle leaf powder, and 1/4 teaspoon of quercetin-rich apple peel powder to help manage seasonal allergy symptoms naturally.

Heart Health: Add 1 tablespoon of ground flaxseeds, 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.

Skin Glow: Add 1 tablespoon of collagen peptides, 1/4 avocado for healthy fats, and 1/4 teaspoon of vitamin C powder for additional support of collagen production and overall skin health.


Q: Can I use frozen spinach instead of fresh?
A: Yes, frozen spinach can be used, but there are a few adjustments to make. Use about 1/3 cup of frozen spinach (thawed and excess water squeezed out) to replace 1 cup of fresh spinach. Frozen spinach is more concentrated since it's already wilted down. The flavor may be slightly stronger, so you might want to balance it with a bit more fruit or honey initially. Nutritionally, frozen spinach is comparable to fresh and in some cases may retain nutrients better since it's frozen shortly after harvesting.

Q: Will the chia seeds make the smoothie too gelatinous?
A: When blended immediately, the chia seeds will add thickness without creating a gelatinous texture. If you're concerned about texture, you have a few options: 1) Pre-grind the chia seeds in a coffee grinder before adding them to create a smoother consistency, 2) Reduce the amount to 1-2 teaspoons while maintaining some nutritional benefits, or 3) Substitute with 1 tablespoon of ground flaxseed which offers similar omega-3 benefits without the same thickening properties. If storing the smoothie for later, the chia seeds will continue to absorb liquid and thicken, so you may need to add more liquid before consuming.

Q: How can I make this smoothie more filling for a meal replacement?
A: To transform this immune-boosting smoothie into a more substantial meal, add sources of protein and healthy fats: 1) Include a scoop of protein powder (plant-based or whey) for 15-25g additional protein, 2) Add 1/4 of an avocado for healthy fats and creamy texture, 3) Include 2 tablespoons of almond or peanut butter for protein and satiety, 4) Add 1/4 cup of Greek yogurt for protein and creaminess, or 5) Incorporate 1/4 cup of rolled oats (preferably soaked for easier blending) for added fiber and sustainable energy. These additions will increase the calorie content to 350-450 calories, making it a balanced meal replacement.

Q: Is this smoothie suitable for children?
A: Yes, this smoothie is excellent for children's developing immune systems and a great way to incorporate vegetables and berries into their diet. The sweet berry flavor effectively masks the spinach, making it appealing to kids who might otherwise avoid greens. For younger children or picky eaters, you can start with a smaller amount of spinach (1/4-1/2 cup) and gradually increase it as they become accustomed to the taste. Adding half a banana makes it even more kid-friendly. You may also want to strain the smoothie if the texture of berry seeds or spinach fibers is an issue for your child.

Q: How does the Mixed Berry Spinach Shield compare to taking a multivitamin?
A: While multivitamins provide isolated nutrients in standardized amounts, this smoothie offers several advantages: 1) It provides nutrients in their natural forms with all co-factors that enhance absorption and utilization, 2) It contains thousands of phytonutrients and antioxidants not found in supplements, 3) The fiber in whole foods supports digestive health and sustained nutrient release, and 4) The hydration and electrolytes from coconut water support overall cellular function. Research suggests that nutrients from whole foods are often better absorbed and utilized than isolated supplements. This smoothie isn't a replacement for prescribed supplements, but rather a powerful complement to a healthy diet that provides synergistic immune support through whole foods.