Ultimate Berry Medley

The Ultimate Berry Medley Smoothie is a celebration of nature's most powerful antioxidant-rich fruits, bringing together seven different berries in one extraordinary blend.
This vibrant, deeply colored smoothie delivers an unparalleled diversity of plant compounds, flavors, and nutritional benefits by combining the unique properties of each berry variety into a single, delicious drink.
Designed to maximize antioxidant potential while creating a perfectly balanced sweet-tart flavor profile, this smoothie represents the pinnacle of berry-based nutrition.
Whether you're looking to boost your immune system, support cellular health, or simply enjoy the most comprehensive berry experience possible, the Ultimate Berry Medley Smoothie offers the maximum diversity of beneficial compounds that nature has to offer in one glass.


- Contains seven different berries for maximum antioxidant diversity and synergy
- Provides a complete spectrum of anthocyanins and polyphenols for comprehensive cellular protection
- Delivers natural vitamin C and other immune-supporting compounds
- Offers an array of anti-inflammatory plant compounds to support whole-body wellness
- Includes chia seeds for omega-3 fatty acids and sustained energy


1/2 cup strawberries
1/2 cup blueberries
1/4 cup raspberries
1/4 cup blackberries
2 tablespoons goji berries (dried, soaked for 10 minutes in warm water)
2 tablespoons cranberries (fresh or frozen)
2 tablespoons acai berry puree or powder
1 cup apple juice (preferably freshly pressed)
1 tablespoon honey or maple syrup (optional)
1 tablespoon chia seeds
1 tablespoon lemon juice
A few ice cubes (optional)


Strawberries: Rich in vitamin C, manganese, and ellagic acid. Support heart health and contain compounds that may help regulate blood sugar.
Blueberries: High in anthocyanins that support brain health and may improve memory. Contain pterostilbene, which helps reduce inflammation and oxidative stress.
Raspberries: Provide fiber, manganese, and vitamin C. Contain raspberry ketones and ellagitannins that may support weight management and cellular health.
Blackberries: Deliver vitamin K, fiber, and manganese. Offer one of the highest antioxidant contents among common fruits.
Goji Berries: Contain zeaxanthin for eye health and unique polysaccharides for immune support. Provide all essential amino acids in a plant-based form.
Cranberries: Rich in proanthocyanidins that support urinary tract health. Provide unique A-type PACs rarely found in other foods.
Acai Berry: Contains anthocyanins, plant sterols, and healthy fatty acids. Exceptional ORAC (Oxygen Radical Absorbance Capacity) value for antioxidant potential.
Apple Juice: Provides natural sweetness and quercetin for additional antioxidant support. Helps balance the tart notes of certain berries.
Honey/Maple Syrup: Offers natural sweetness with trace minerals and antioxidant properties. Helps balance the tartness of cranberries and raspberries.
Chia Seeds: Deliver omega-3 fatty acids, fiber, and protein for sustained energy. Create a slightly thicker texture and add satiety.
Lemon Juice: Adds vitamin C and helps preserve the vibrant color of the berries. Brightens the overall flavor profile and enhances the natural berry taste.


Calories: Approximately 280
Protein: 5g
Carbohydrates: 60g
Fiber: 14g
Fat: 3g
Key vitamins and minerals: Vitamins C, K, manganese, potassium
Antioxidants: Anthocyanins, ellagic acid, proanthocyanidins, pterostilbene, quercetin, zeaxanthin


- Blender
- Measuring cups and spoons
- Small bowl for soaking goji berries
- Citrus juicer or reamer for lemon
- Fine mesh strainer (optional, for a smoother texture)


1. Place dried goji berries in a small bowl and cover with warm water. Let soak for 10 minutes to soften.
2. Wash all fresh berries thoroughly and remove any stems.
3. Add apple juice to the blender first to help with blending.
4. Drain and add the softened goji berries.
5. Add strawberries, blueberries, raspberries, blackberries, cranberries, and acai puree or powder.
6. Add lemon juice, honey or maple syrup (if using), and chia seeds.
7. Add a few ice cubes if desired for a colder smoothie.
8. Blend on low speed first to break down the berries.
9. Increase to high speed and blend until smooth (approximately 45-60 seconds).
10. If you prefer a smoother texture without seeds, strain through a fine mesh strainer (optional).

Total preparation time: 15 minutes (including goji berry soaking time)


- Serve in a clear glass to showcase the gorgeous deep purple-red color
- Top with a few fresh berries and a small sprig of mint for visual appeal
- For a more substantial breakfast, pour over a small bowl of granola or overnight oats
- Create a layered parfait by alternating the smoothie with Greek yogurt in a tall glass


- Best consumed immediately after preparation for maximum antioxidant benefit
- Can be stored in an airtight container in the refrigerator for up to 12 hours
- Natural separation may occur; shake or stir well before consuming stored smoothie
- Freeze in popsicle molds for a refreshing antioxidant-rich frozen treat


Protein boost: Add 1 scoop of vanilla protein powder or 1/4 cup Greek yogurt
Green enhancement: Add a handful of spinach (the dark berry color will mask it completely)
Lower sugar version: Use water or unsweetened coconut water instead of apple juice
Tropical twist: Add 1/4 cup pineapple and substitute coconut water for apple juice
Winter warmth: Add 1/4 teaspoon cinnamon and a pinch of cardamom
Digestive support: Add 1/2 inch piece of fresh ginger


- Ideal as a nutrient-dense breakfast to start your day with antioxidant protection
- Perfect as a mid-afternoon boost during the 3pm energy slump
- Excellent pre-workout drink 30-60 minutes before exercise for easily digestible energy
- Great as a recovery drink after immune system stress (travel, lack of sleep, etc.)


Enhanced antioxidant defense: The diverse array of berries provides a comprehensive spectrum of antioxidants that work synergistically to neutralize free radicals more effectively than any single berry could alone, potentially reducing oxidative stress throughout the body.
Improved cognitive function: Many of the berries, particularly blueberries and acai, contain compounds that have been linked to brain health, potentially supporting memory, focus, and protection against age-related cognitive decline.
Reduced inflammation: The various polyphenols and anthocyanins from different berries have anti-inflammatory properties that may help reduce systemic inflammation, a common factor in many chronic health conditions.
Cardiovascular support: Berries contain compounds that may help improve blood vessel function, reduce blood pressure, and improve cholesterol profiles, potentially reducing risk factors for heart disease.
Immune system enhancement: The high vitamin C content combined with other immune-supporting compounds like those found in goji berries may help strengthen immune response and resilience.
Blood sugar regulation: The fiber content and specific compounds in berries may help slow the absorption of sugars and improve insulin sensitivity, potentially supporting healthier blood glucose levels.


- Those on blood-thinning medications should consult their healthcare provider due to the vitamin K content in blackberries
- Individuals with berry allergies should substitute with fruits they can tolerate
- Those with diabetes should consider using the lower sugar version with water instead of juice
- People with sensitive digestive systems may want to strain the smoothie to remove seeds


- Buy frozen organic berries in bulk for the most economical approach to this antioxidant-rich smoothie
- If acai puree is unavailable, use freeze-dried acai powder or substitute with additional blueberries
- For the freshest taste, squeeze your own lemon juice rather than using bottled
- If you find cranberries too tart, reduce to 1 tablespoon or substitute with more blueberries
- To maximize nutrition, use berries of different colors as each color represents different beneficial compounds


Spring Version: Highlight strawberries (1 cup) when they're at peak season and reduce other berries slightly. Add 1 tablespoon of fresh mint leaves for a bright, seasonal flavor and 1/4 cup rhubarb (cooked and cooled) for a classic spring pairing with strawberries.

Summer Version: Use all fresh, locally sourced berries when available. Add 1/4 cup of fresh cherries (pitted) or mulberries if available. Include a few fresh basil or lemon verbena leaves for a garden-fresh summer twist.

Fall Version: Increase cranberries to 1/4 cup as they come into season. Add 1/4 teaspoon of cinnamon and a pinch of nutmeg for warming fall spices. Consider adding 1 tablespoon of pumpkin seeds for seasonal nutrition.

Winter Version: Rely more heavily on frozen berries and dried goji berries. Add 1/2 teaspoon of ground ginger for warming properties and immune support. Consider adding 1 tablespoon of almond butter for additional calories and staying power during colder months.


Immune Defense: Double the goji berries, add 1/2 teaspoon of elderberry syrup, include 1/4 teaspoon of ground ginger, and boost with an extra tablespoon of lemon juice for additional vitamin C.

Heart Health: Add 1 tablespoon of ground flaxseed, increase blueberries to 3/4 cup, include 1/4 teaspoon of hibiscus powder, and ensure no added sweeteners to support healthy blood pressure and cholesterol levels.

Anti-Aging: Add 1 teaspoon of matcha green tea powder, include 1 tablespoon of collagen peptides, boost with 1/4 cup pomegranate arils, and add 1/4 avocado for healthy fats that support skin elasticity.

Athletic Performance: Add 1 scoop of protein powder, include 1/4 cup tart cherries for recovery, add 1 tablespoon of MCT oil for quick energy, and include 1/2 banana for potassium and easy-to-digest carbohydrates.

Brain Power: Increase blueberries to 3/4 cup, add 1 tablespoon of walnuts, include 1/4 teaspoon of turmeric with a pinch of black pepper, and add 1 tablespoon of MCT oil or 1/4 avocado for healthy brain fats.


Q: Can I substitute any of the berry varieties?
A: Absolutely! The beauty of this smoothie is its flexibility. If you can't find all seven berries, focus on variety rather than specific types. Good substitutions include cherries, currants, elderberries, mulberries, boysenberries, or chokeberries. Aim to include at least 4-5 different berry varieties to maintain the "ultimate medley" concept and diverse nutritional profile.

Q: Where can I find acai and goji berries?
A: Acai is typically available in the frozen section of health food stores and many supermarkets as frozen puree packets, or as freeze-dried powder in the supplement section. Goji berries are usually found in the dried fruit or bulk section of health food stores, or in the Asian food section of well-stocked supermarkets, as they're commonly used in traditional Chinese cooking. Both are also widely available online.

Q: Is this smoothie too high in sugar?
A: While berries are lower in sugar than many fruits, this smoothie does contain natural sugars from both the fruits and apple juice. If you're watching your sugar intake, you can use water or unsweetened coconut water instead of apple juice, omit the honey/maple syrup, and perhaps reduce the amount of goji berries (which are relatively high in natural sugars). The fiber content helps slow sugar absorption, but those with diabetes or blood sugar concerns should use the lower-sugar customization options.

Q: Can I prepare this smoothie in advance?
A: For the best antioxidant preservation, it's ideal to consume this smoothie immediately after preparation. However, you can prepare it up to 12 hours in advance if stored in an airtight container in the refrigerator. Another option is to prepare "smoothie packs" by portioning all the solid ingredients in freezer bags, then just add the liquid ingredients when you're ready to blend. The chia seeds will cause the smoothie to thicken if stored, so you may need to add a bit more liquid or reblend before consuming.

Q: Why are my berries not creating a smooth texture?
A: Berry seeds can create a somewhat grainy texture, especially raspberries and blackberries. If you prefer a smoother consistency, you can strain the blended smoothie through a fine mesh strainer or cheesecloth to remove seeds. Another option is to blend for a longer time (90 seconds or more) if your blender can handle it, or use a high-powered blender like a Vitamix or Blendtec. Some people prefer to keep the seeds for the additional fiber they provide.