Participants in WomenHeart's 2013 Science and Leadership Symposium at Mayo Clinic prepared this delicious smoothie during a hands-on nutrition class (left). This recipe for a light and refreshing breakfast drink combines the best of two worlds: frozen berries give the drink a smoothie-like texture while milk and yogurt will make you think of a creamy milkshake.
6 sprigs fresh lemon thyme (if you don't have lemon thyme, regular thyme will be just fine)
3/4 cup sugar
1 T grated lemon peel
16 oz mixed frozen berries (a half-and-half mixture of blueberries and raspberries tastes
16 oz plain low-fat yogurt
3 cups low-fat milk (soymilk, almond milk, etc. will also work really well)
1/2 cup fresh blueberries
- Remove about 1 T of lemon thyme leaves from the sprigs and chop them finely.
- Mix the chopped lemon thyme leaves with the sugar and the grated lemon peel. Pour the mixture on a plate.
- Fill a small mixing bowl with water. Dip the edges of 12 glasses into water, then into the sugar mix. Leave to dry for a few minutes.
- In the meantime, peel the banana and cut it into pieces.
- In a food processor, combine the banana, the frozen berries, the yogurt and the milk and mix until creamy and smooth.
- Pour the smoothie mixture into the glasses trying not to touch the sugar coating.
- Decorate the smoothie with some fresh berries and part of the remaining sugar mix if you like.
Nutritional information per serving:
carbohydrates: 25 grams
proteins: 4 grams
fat: 2 grams
Did you know?
The botanical name of lemon or citrus thyme is Thymus citriodorus. It looks just like regular thyme. lf you crush some leaves, however, you will immediately notice the sweet, lemony aroma. While delivering a thyme flavor soft enough even for sweet dishes or desserts, lemon thyme also adds a distinct aroma of lemons. In herbal medicine, the leaves are used for their antiseptic properties and in herbal teas to relieve asthma.