Triple Berry Power

The Triple Berry Power smoothie is a nutritional powerhouse that combines three antioxidant-rich berries with protein-packed Greek yogurt.
This vibrant purple blend harnesses the unique benefits of strawberries, blueberries, and raspberries to create a delicious smoothie that's as nutritious as it is beautiful.
The perfect balance of sweet and tart flavors comes together with creamy Greek yogurt to deliver an impressive array of vitamins, minerals, and protective plant compounds.
Whether you're looking to boost your immune system, improve recovery after exercise, or simply enjoy a delicious and satisfying beverage, Triple Berry Power offers exceptional nutrition in every sip.


- Packed with antioxidants to combat free radicals and reduce oxidative stress
- High in vitamin C to support immune function and collagen production
- Contains anthocyanins that may improve brain function and heart health
- Delivers a significant dose of fiber for digestive health and satiety
- Provides protein from Greek yogurt for muscle recovery and maintenance


1 cup strawberries (fresh or frozen)
1 cup blueberries (fresh or frozen)
1 cup raspberries (fresh or frozen)
1 cup Greek yogurt
1 tablespoon honey or maple syrup (optional)
1/2 cup milk of choice
1/2 teaspoon vanilla extract
1 tablespoon ground flaxseed (optional)
4-6 ice cubes (omit if using frozen berries)


Strawberries: Rich in vitamin C, manganese, folate, and antioxidants. Contains ellagic acid which may have cancer-fighting properties and support heart health.
Blueberries: Exceptional source of anthocyanins and other flavonoids that support brain health and may improve memory. Contains vitamin K, vitamin C, and manganese.
Raspberries: High in fiber, vitamin C, and manganese. Contains ellagitannins that may have anti-cancer properties and ketones that may support weight management.
Greek yogurt: Excellent source of protein, calcium, probiotics, vitamin B12, and potassium. Supports gut health, immune function, and muscle recovery.
Honey/Maple syrup: Provides natural sweetness with trace minerals and antioxidant properties. Honey has antimicrobial qualities.
Milk: Contributes calcium, vitamin D, protein, and potassium. Supports bone health and muscle function.
Vanilla extract: Contains antioxidants and adds flavor without added sugar.
Flaxseed: Excellent source of omega-3 fatty acids, lignans, and fiber. Supports heart health, hormone balance, and digestive function.


Calories: Approximately 350
Protein: 17g
Carbohydrates: 47g
Fiber: 12g
Fat: 9g (primarily healthy unsaturated fats)
Key vitamins and minerals: Vitamins C, K, B12, folate, manganese, potassium, calcium
Antioxidants: Anthocyanins, quercetin, ellagic acid, resveratrol, and various other polyphenols


- High-powered blender
- Measuring cups and spoons
- Cutting board and knife (if using fresh berries)
- Serving glasses


1. If using fresh berries, wash them thoroughly and remove any stems or leaves.
2. Add milk to the blender first, followed by Greek yogurt and vanilla extract.
3. Add the three types of berries, flaxseed (if using), and sweetener if desired.
4. Add ice cubes if using fresh berries.
5. Blend on low speed first to break down the berries, then increase to high until smooth and creamy (about 30-60 seconds).
6. If the smoothie is too thick, add more milk a tablespoon at a time. If not sweet enough, add more honey or maple syrup to taste.
7. Pour into glasses and serve immediately.

Total preparation time: 5-7 minutes


- Serve in a clear glass to showcase the vibrant purple color
- Garnish with a few whole berries on top
- Add a sprig of fresh mint for a pop of color contrast
- For a smoothie bowl variation, use less liquid and top with granola, sliced almonds, and additional berries


- Best consumed immediately after blending for optimal nutrient content and texture
- Can be stored in an airtight container or mason jar in the refrigerator for up to 24 hours
- Shake or stir well before consuming if separation occurs
- If preparing ahead, consider freezing the ingredients (except yogurt and milk) in portion-sized bags for quick blending


Protein boost: Add 1 scoop of vanilla protein powder or 1 tablespoon of nut butter
Omega-3 boost: Increase flaxseed to 2 tablespoons or add 1 tablespoon of chia seeds
Green version: Add 1 cup of fresh spinach for an extra nutrient boost (barely affects flavor)
Tropical twist: Add 1/4 cup pineapple or mango chunks
Dessert option: Add 1 tablespoon of dark chocolate chips or cocoa powder
Anti-inflammatory focus: Add 1/2 teaspoon turmeric, a pinch of black pepper, and 1/2-inch piece of fresh ginger


- Excellent as a nutrient-dense breakfast to start your day
- Perfect post-workout recovery drink due to the protein and carbohydrate balance
- Great as an afternoon snack to fight the midday energy slump
- Ideal as a pre-exercise meal 1-2 hours before training


Antioxidant protection: The combination of three berries provides a spectrum of antioxidants that help neutralize free radicals, potentially reducing the risk of chronic diseases and slowing cellular aging.
Immune support: High vitamin C content helps strengthen the immune system, while various phytonutrients have antimicrobial and anti-inflammatory properties.
Heart health: Anthocyanins and other flavonoids may help reduce blood pressure, improve cholesterol profiles, and enhance overall cardiovascular function.
Cognitive function: Blueberries in particular have been linked to improved brain function, better memory, and potential protection against age-related cognitive decline.
Digestive health: The high fiber content from berries combined with probiotics from Greek yogurt supports a healthy gut microbiome and promotes regular digestion.
Muscle recovery: Protein from Greek yogurt along with anti-inflammatory compounds in berries may help reduce exercise-induced muscle damage and enhance recovery.


- Those with berry allergies should substitute with fruits they can tolerate
- Individuals with dairy sensitivities should use plant-based yogurt alternatives
- Berries are naturally lower in sugar than many fruits, but those monitoring carbohydrate intake should adjust portion sizes accordingly
- People taking blood thinners should consult their healthcare provider as some berries may interact with medications
- The natural pigments in berries may temporarily stain teeth; rinsing with water after consumption can help


- For the most economical option, buy berries in season and freeze them yourself by washing, drying, and freezing in a single layer before transferring to storage bags
- If using frozen berries, let them thaw slightly (about 5 minutes) for easier blending
- To extract maximum antioxidants, consider letting berries sit with a splash of lemon juice for 5 minutes before blending
- For a smoother texture, strain the smoothie if raspberry seeds are bothersome
- When selecting berries, look for vibrant color and plump, firm texture for the best flavor and nutrient content


Spring Version: When fresh strawberries are at their peak, use all fresh strawberries and add 1/4 cup of fresh rhubarb (cooked and cooled) for a seasonal twist. Include 1 teaspoon of fresh mint for brightness.

Summer Version: Use all fresh local berries at peak ripeness. Add 1/4 cup of fresh blackberries when in season and a few basil leaves for a refreshing summer variation. Consider using kefir instead of yogurt for a more cooling effect.

Fall Version: Add warming spices like 1/4 teaspoon of cinnamon and a pinch of nutmeg. Include 2 tablespoons of pumpkin puree for seasonal flavor and additional nutrients. Consider using a vanilla-flavored Greek yogurt for extra sweetness.

Winter Version: Use frozen berries and add 1 tablespoon of almond or cashew butter for extra calories and warmth. Include 1/4 teaspoon of ground ginger for circulation support during colder months. Use warmer milk instead of ice cold.


Immunity Booster: Add 1 tablespoon of elderberry syrup, 1/2-inch piece of fresh ginger, and an extra 1/4 cup of strawberries for additional vitamin C.

Gut Health: Use full-fat Greek yogurt with active cultures, add 1 tablespoon of prebiotic fiber (like inulin), and 1 teaspoon of raw honey to support beneficial gut bacteria.

Energy Enhancer: Add 1 teaspoon of maca powder, 1 tablespoon of chia seeds, and substitute milk with green tea (cooled) for a gentle caffeine boost.

Anti-Inflammatory: Include 1/2 teaspoon of turmeric, a pinch of black pepper, 1-inch piece of fresh ginger, and 1 tablespoon of hemp seeds to combat inflammation.

Heart Health: Add 1/4 avocado for healthy fats, 1 tablespoon of ground flaxseed, and 1/4 cup of pomegranate arils for additional cardiovascular benefits.


Q: Which berries can I substitute if I don't have all three types?
A: You can substitute with any berries you have available. Blackberries, cranberries, goji berries, or even cherries work well. The key is to maintain the same total volume of fruit. Each berry offers different nutrients and antioxidants, so variety is beneficial but not essential.

Q: How can I reduce the sugar content while maintaining flavor?
A: Skip the added honey or maple syrup and use unsweetened Greek yogurt. Add a squeeze of lemon juice to brighten the flavor without adding sugar. You can also include a small piece of green apple, which adds sweetness with less sugar than most fruits, or a dash of cinnamon, which enhances perceived sweetness.

Q: Why is my smoothie not as vibrant purple as expected?
A: The color depends on the ratio and ripeness of berries used. For a deeper purple, increase the amount of blueberries and blackberries if available. Adding a small piece of raw beet will dramatically enhance the purple color without significantly changing the flavor. Also, adding a squeeze of lemon juice helps preserve the vibrant berry colors.

Q: Can I make this smoothie vegan?
A: Absolutely! Replace the Greek yogurt with plant-based alternatives like coconut yogurt, almond yogurt, or silken tofu for protein. Use plant milks like almond, oat, or coconut milk. Replace honey with maple syrup, agave nectar, or dates for sweetness if needed.

Q: How can I make this smoothie more filling for a meal replacement?
A: To make this smoothie more satisfying, add healthy fats and additional protein. Try adding 2 tablespoons of nut butter, 1/4 avocado, 1/4 cup of oats, a scoop of protein powder, or 2 tablespoons of hemp seeds. These additions will increase satiety and provide sustained energy.