Mulberry Maple Morning

The Mulberry Maple Morning smoothie is a delightful celebration of the uniquely sweet, slightly tart flavor of mulberries, enhanced with the rich, caramel-like notes of pure maple syrup.
This distinctive purple creation pairs the rare nutritional powerhouse of white mulberries with creamy banana, warm vanilla, and aromatic cinnamon, delivering a naturally sweet breakfast experience that feels indulgent while providing exceptional nutrition.
Designed to provide sustained morning energy through a perfect balance of natural sugars, fiber, and nutrients, this smoothie offers both immediate vitality and prolonged satiety to power you through your day.
Whether you're looking to try a lesser-known superfood berry, seeking a naturally sweet breakfast alternative, or simply wanting to expand your smoothie repertoire, the Mulberry Maple Morning provides a comforting, nourishing start that feels like a treat while supporting overall wellness.


- Features rare white mulberries rich in resveratrol and vitamin C
- Contains natural enzymes that support morning digestion
- Provides clean energy through complex carbohydrates and natural sugars
- Rich in antioxidants that combat oxidative stress and support longevity
- Offers protein and fiber for sustained fullness throughout the morning


1 cup dried white mulberries, soaked for 15 minutes in warm water
1 ripe banana
2 tablespoons pure maple syrup
1/2 teaspoon ground cinnamon
1/2 teaspoon vanilla extract
1 cup unsweetened almond milk or oat milk
1/4 cup plain or vanilla yogurt (dairy or plant-based)
1 tablespoon chia seeds
Ice cubes (optional)


White Mulberries: Contain resveratrol, the same antioxidant found in red wine that supports heart health. Rich in iron, vitamin C, calcium, and potassium. Provide 18 amino acids, including all essential amino acids. Feature rare alkaloids that may help regulate blood sugar levels. Support healthy aging through multiple antioxidant compounds.
Banana: Delivers potassium for heart health and proper muscle function. Offers vitamin B6 for brain health and energy metabolism. Contains prebiotic fiber for gut health. Provides natural sweetness and contributes to a creamy texture.
Maple Syrup: Contains more than 67 types of antioxidants and polyphenols. Offers manganese and zinc for immune support and metabolism. Provides a lower glycemic impact than refined sugars. Contains compounds with anti-inflammatory properties. Offers a complex, natural sweetness without artificial additives.
Cinnamon: Contains powerful antioxidants including polyphenols. May help regulate blood sugar levels by improving insulin sensitivity. Has anti-inflammatory and antimicrobial properties. Supports heart health through multiple mechanisms. Enhances cognitive function and alertness.
Vanilla Extract: Contains small amounts of antioxidants. May help reduce anxiety and stress through aromatherapy effects. Enhances the perception of sweetness, allowing for less added sugar. Contains vanillin which has antioxidant and anti-inflammatory properties.
Almond/Oat Milk: Provides vitamin E and heart-healthy fats (almond milk). Contains beta-glucans that support heart health (oat milk). Offers a dairy-free base with minimal environmental impact. Generally fortified with calcium and vitamin D for bone health.
Yogurt: Supplies protein for muscle recovery and sustained energy. Contains probiotics that support gut health and immune function. Provides calcium for bone health. Adds creaminess and a slight tangy contrast to the sweet elements.
Chia Seeds: Exceptionally rich in omega-3 fatty acids for heart and brain health. Provide soluble and insoluble fiber for digestive health and sustained fullness. Contain complete protein with all essential amino acids. Offer minerals including calcium, phosphorus, and magnesium. Support stable blood sugar levels through gel-forming fiber.


Calories: Approximately 390
Protein: 11g
Carbohydrates: 65g
Fiber: 12g
Fat: 9g (primarily healthy unsaturated fats)
Key vitamins and minerals: Iron, Calcium, Potassium, Vitamin C, Manganese
Antioxidants: Resveratrol, polyphenols, anthocyanins


- High-speed blender
- Measuring cups and spoons
- Small bowl (for soaking mulberries)
- Cutting board and knife (for banana)
- Serving glasses


1. Place dried mulberries in a small bowl and cover with warm water. Allow to soak for 15 minutes to soften. If using fresh mulberries, skip this step.
2. Drain the soaked mulberries, reserving 2 tablespoons of the soaking liquid.
3. Peel and slice the banana.
4. Add almond or oat milk to the blender first.
5. Add the drained mulberries, reserved soaking liquid, banana, maple syrup, cinnamon, vanilla extract, yogurt, and chia seeds.
6. Add ice if desired for a colder smoothie.
7. Blend on low speed first, then increase to high until smooth and creamy (about 45-60 seconds).
8. If the mixture is too thick, add more milk; if too thin, add a few more mulberries or ice.
9. Let sit for 2-3 minutes to allow the chia seeds to begin expanding for added thickness.

Total preparation time: 20 minutes (including mulberry soaking time)


- Serve in a glass topped with a few whole dried mulberries and a sprinkle of cinnamon
- Pour into a bowl and top with granola and sliced banana for a smoothie bowl option
- Garnish with a cinnamon stick for an aromatic presentation
- Pair with a slice of whole grain toast with almond butter for a complete breakfast
- Serve with a small handful of walnuts on the side for additional omega-3 fatty acids


- Best consumed immediately after preparation for optimal nutrition and texture
- Can be stored in an airtight container in the refrigerator for up to 24 hours
- Will thicken considerably when stored due to the chia seeds; thin with additional milk before consuming
- The cinnamon flavor will intensify over time
- Not recommended for freezing due to textural changes in the soaked mulberries


Protein boost: Add 1 scoop of vanilla protein powder or 1 tablespoon of hemp seeds
Berry variation: Substitute half the mulberries with blackberries or blueberries
Nutty enhancement: Add 1 tablespoon of almond butter or walnut pieces
Spice variation: Add 1/8 teaspoon of nutmeg or cardamom for a more complex spice profile
Lower sugar option: Reduce maple syrup to 1 tablespoon and add 5 drops of liquid stevia
Extra fiber: Add 1 tablespoon of ground flaxseed or increase chia seeds to 2 tablespoons


- Perfect as a satisfying breakfast to start your day with sustained energy
- Great as a mid-morning snack when you need substantial nourishment
- Wonderful as a pre-workout meal 1-2 hours before exercise
- Suitable as a lighter dinner option on days when you want something simple
- Ideal as a nourishing recovery option after gentle morning exercise


Sustained energy release: The combination of complex carbohydrates from mulberries, fiber from chia seeds, and natural sugars from maple syrup and banana provides a multi-phased energy release. This gives an initial energy boost followed by sustained, steady fuel that helps prevent the mid-morning energy crash often experienced with higher-glycemic breakfasts.
Heart health support: Multiple ingredients contribute to cardiovascular wellness: the resveratrol in mulberries has been linked to improved heart function, omega-3 fatty acids in chia seeds help reduce inflammation and support healthy cholesterol levels, and cinnamon may help improve circulation and reduce risk factors for heart disease.
Blood sugar regulation: Despite its sweet flavor, this smoothie offers blood sugar benefits through several mechanisms. Mulberries contain compounds that may inhibit sugar absorption in the intestines, cinnamon has been shown to improve insulin sensitivity, and the high fiber content from chia seeds and fruits slows the absorption of sugars into the bloodstream.
Digestive wellness: With approximately 12g of fiber per serving, this smoothie supports healthy digestion, regular elimination, and the growth of beneficial gut bacteria. The probiotics in yogurt further enhance gut health by introducing beneficial bacteria directly into the digestive system. This combination can help establish a healthy digestive rhythm when consumed regularly in the morning.
Antioxidant protection: The diverse array of antioxidants in this smoothie, from the resveratrol in mulberries to the polyphenols in maple syrup and cinnamon, helps neutralize free radicals in the body. This may reduce oxidative stress that contributes to aging and disease, supporting overall wellness and longevity.
Nutrient density: This smoothie packs an impressive array of vitamins, minerals, and beneficial plant compounds into one convenient package. The inclusion of mulberries, which are not commonly consumed in standard diets, adds unique phytonutrients that may not be obtained from more typical foods, helping to diversify the diet's nutritional profile.


- Those on blood sugar medications should monitor their response as mulberries and cinnamon may enhance blood sugar lowering
- Individuals with severe tree nut allergies should use oat milk or another suitable alternative to almond milk
- People with specific fruit allergies should verify their tolerance to mulberries before consuming
- Those on blood-thinning medications should consult their healthcare provider due to the natural blood-thinning properties of some ingredients
- Maintain awareness of total sugar intake if consuming with additional sweetened foods


- Soaking dried mulberries is essential for achieving a smooth texture and enhancing nutrient absorption
- For the most authentic maple flavor, use only pure maple syrup, not pancake syrup or maple-flavored products
- Freezing a peeled ripe banana ahead of time creates a colder, thicker smoothie without diluting with ice
- White mulberries have a milder flavor than purple varieties; adjust sweetness accordingly if substituting
- The smoothie will thicken as it sits due to the chia seeds; stir or re-blend if it becomes too thick


Spring Version: Add 1/4 cup of fresh strawberries as they come into season and a squeeze of fresh lemon juice for brightness. Consider using a lighter amount of maple syrup and adding 1 teaspoon of local honey to support seasonal allergy relief.

Summer Version: If you can source fresh mulberries during their short season, use 1 cup of fresh berries instead of dried. Add 1/4 cup of peach slices and a few fresh mint leaves for a refreshing summer twist. Serve over extra ice for a cooling effect.

Fall Version: Increase cinnamon to 1 teaspoon, add 1/4 teaspoon of nutmeg, and include 1 tablespoon of pumpkin puree for an autumn-inspired variation. Consider using a darker grade of maple syrup for a more robust flavor that complements fall spices.

Winter Version: Add 1/2 teaspoon of ground ginger for warming properties, include 1 tablespoon of almond butter for extra richness, and a pinch of cloves. Consider warming the milk slightly before blending for a less chilling effect during cold months.


Blood Sugar Balance: Reduce maple syrup to 1 tablespoon, add 1/4 teaspoon of ground cloves which may enhance insulin function, increase cinnamon to 1 teaspoon, and include 1 tablespoon of ground flaxseed for additional fiber to slow sugar absorption.

Immune Support: Add 1 tablespoon of elderberry syrup, 1/4 teaspoon of ground ginger, increase the vitamin C content with 1/4 cup of strawberries, and use a yogurt with live probiotics to support gut-immune connection.

Brain Health: Add 1 tablespoon of walnuts, 1/2 teaspoon of MCT oil, increase chia seeds to 2 tablespoons for additional omega-3 fatty acids, and include 1/4 teaspoon of lion's mane mushroom powder for cognitive support.

Heart Health: Include 1 tablespoon of ground flaxseed, 1/4 teaspoon of cardamom which may help lower blood pressure, reduce maple syrup slightly, and ensure you're using a plant-based milk and yogurt for a completely plant-based heart-healthy option.

Energy Enhancement: Add 1 teaspoon of maca powder for adaptogenic energy, include 1 tablespoon of cacao nibs for a touch of caffeine and theobromine, and use an extra 1/2 banana for additional natural sugars to fuel activity.


Q: What exactly are mulberries and how do they differ from other berries?
A: Mulberries are the fruits of mulberry trees (Morus alba for white mulberries, Morus nigra for black mulberries) and have several distinctive characteristics:
• They're technically not true berries but rather multiple fruits composed of small drupes clustered together
• White mulberries have a uniquely sweet flavor with honey-like notes and less tartness than most berries
• They contain resveratrol (like red wine) and unique alkaloids not commonly found in other fruits
• They have an exceptionally high iron content compared to other berries
• Their nutritional profile includes a complete amino acid profile, rare for fruits
White mulberries originated in China (used for feeding silkworms) and have been used in Traditional Chinese Medicine for centuries before gaining popularity as a superfood in Western cultures.

Q: Where can I find mulberries, especially white mulberries?
A: White mulberries can be found in several forms and locations:
• Dried white mulberries are most commonly available and can be found in health food stores, organic markets, online retailers, and some well-stocked supermarkets in the dried fruit or superfood section
• Fresh mulberries have an extremely short season (typically late spring/early summer) and are highly perishable; farmers' markets, Asian markets, or your own mulberry tree would be the best sources
• Frozen mulberries may be available in specialty stores or online
• Mulberry powder is another option and can be used in this recipe (use about 2-3 tablespoons)
If you cannot find mulberries, blackberries can substitute in this recipe, though the nutritional profile and flavor will differ somewhat.

Q: Do I really need to soak dried mulberries?
A: Soaking dried mulberries is strongly recommended for several reasons:
• It softens the texture, making them much easier to blend into a smooth consistency
• Rehydration helps activate enzymes in the dried fruit
• It improves digestibility and nutrient absorption
• The soaking liquid contains soluble nutrients and adds flavor to the smoothie
• It prevents the smoothie from becoming too thick as the dried fruit absorbs liquid
If you're in a hurry, you can reduce soaking time to 5-10 minutes using very warm (not hot) water, though the texture may not be quite as smooth. For meal prep, you can soak mulberries overnight in the refrigerator.

Q: Is maple syrup really healthier than regular sugar?
A: Maple syrup offers several nutritional advantages over refined sugar:
1. Mineral content: Pure maple syrup contains manganese, zinc, calcium, potassium, and iron, while refined sugar contains virtually no minerals
2. Antioxidants: It contains over 67 different antioxidant compounds including phenolic compounds, flavonoids, and lignans
3. Lower glycemic impact: While still a sugar, maple syrup has a slightly lower glycemic index than white sugar (54 vs. 65)
4. Less processing: It undergoes minimal processing compared to highly refined white sugar
That said, maple syrup is still a concentrated sweetener and should be consumed in moderation. Its benefits come from using it as a replacement for refined sugar, not as an addition to the diet. Always choose pure maple syrup (check the ingredients - it should only list "maple syrup") rather than maple-flavored syrups, which often contain high fructose corn syrup and artificial ingredients.

Q: Can children enjoy this smoothie?
A: This smoothie is generally well-suited for children with a few considerations:
• The sweet, maple-cinnamon flavor profile is typically appealing to younger palates
• It provides excellent nutrition for growing bodies, including iron, calcium, and protein
• The natural sugars provide sustained energy for active children
• For very young children (under 2), consider reducing or omitting the maple syrup as their taste preferences are still developing
• Ensure the texture is appropriate; very young children may prefer a thinner consistency
• The chia seeds provide healthy fats important for brain development
This can be a great way to introduce children to different types of fruits beyond the standard options, expanding their palate while providing excellent nutrition.