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Meal Replacement SmoothiesGO Wild1

MEAL REPLACEMENTSMOOTHIESgo wildTips and Recipes for Making Satisfying Wild Blueberry SmoothiesSmoothies are quick, easy, and delicious meal replacements, especially if you’re trying tomanage your weight. The secret to making smarter smoothies for weight management is to usea blended balance of healthy carbs, protein, fiber, and good fats that keep you fueled andfeeling full longer. Follow this formula for a delicious meal in every glass!Table of contents12Wild Blueberries: The Ultimate Smoothie Ingredient35 Simple Steps To Your Perfect Smoothie4Ultimate Meal Replacement Smoothie Checklist6Wild Blueberry & Apple Crumble Smoothie Bowl8Wild Blueberry Banana Bread Smoothie10Wild Blueberry Lean & Green Smoothie12Wild Blueberry Meal Replacement Smoothie14Wild Blueberry Protein Smoothiethere are two kinds of blueberries.only one can changeyour smoothie.WILD VS. REGULARO N E S E R VI N G O F W I LDB LU E B E R R I E S C O N TA I N S :2x32%the antioxidants ofregular blueberriesless sugar thanregular blueberriesmore intense72%blueberry taste thanregular blueberriesmore fiber thanregular blueberries8xthe manganeseper serving vs.regular blueberriesfrozenno ice needed,nutrition locked inFor the best blueberry smoothiepick tiny, potent Wild Blueberriesfind them in the frozen aisle2

The Ultimate Meal ReplacementhealthySmoothie checklistsmoothiesstart hereBlend it Up—Drink to your Health5 SIMPLE STEPS TO YOUR PERFECT SMOOTHIE4 thicken it up1 frozen fruit firstEvery healthy smoothie startswith frozen Wild Blueberriesbecause they’re loaded withantioxidants and phytonutrients; theyalso provide fiber, natural sweetness,and delicious taste. Frozen WildBlueberries deliver a perfect, coolconsistency with every sip.Stay satisfied longer andimprove your digestion by addingprobiotics, creamy blend-ableproteins, and other fiber-rich,natural ingredients to yoursmoothies. Thickening up yoursmoothie the smart way keepsyour body humming.2 veggies next5 health andflavor boostersSmoothies are a great wayto sneak a serving or two ofveggies into your day, andveggies matter, because they providethe fiber, vitamins, minerals, andessential nutrients that your bodyneeds every day.The finishing touch on theperfect smoothie can be as simpleas a teaspoonful of flaxseeds,a pinch of nutmeg, a lemon zest,or a sprig of mint. A host offlavorful boosters can turnan average smoothie intoa shareable moment.3 choose your liquidLiquid is essential for controlling thethickness and drink-ability of your smoothie.Liquids also offer a way to stay hydrated,restore electrolytes, and even add somecalcium and protein to your smoothies.3SEE NEXTPAGE FOROPTIONS& TIPSRamp up the proteinTIP: Protein provides staying power and keeps you full longer.Great sources of protein include: Cottage cheeseKefirMilkNut butters NutsProtein powderQuinoaSoy milk Spirulina Tofu YogurtFill up on FiberTip: Fiber helps keep you satisfied until your next meal or snack, preventing you fromovereating or grazing. Add high fiber ingredients like: Wild Blueberries Nuts & Nut butters Dark Leafy Greens:- Arugula- Kale- Spinach- Swiss Chard Oats White beans Vegetables:- Beets- Carrot- Pumpkin- Sweet potato Coconut Seeds:- Chia- Flax- Hemp- Pumpkin- SunflowerAdd a Healthy FatTip: Moderate consumption of healthy fats helps us absorb fat-soluble vitamins(A, D, E and K), boosts energy levels, supports satiety and assists in weight loss.These healthy fats will do the trick: Avocado Coconut Flaxseed Hemp Oil Nuts Nut Butter Seeds:-ChiaHempPumpkinSunflower4

WILD BLUEBERRY &Apple CrumbleSmoothie BowlSERVES 1INGREDIENTSMETHOD½ cup frozen Wild Blueberries¼ cup apple juice½ apple, cored, peeled andcut into a few chunks¼ cup Greek yogurt¼ cup quick (1 minute) oatsPlace frozen Wild Blueberries, apple juice,chunks of apple, yogurt, and oatsin a blender and blend until well mixed.It doesn’t need to be completely smooth.Pour into a bowl and top with granola,hemp seed hearts and chia seeds – youcan arrange them as I did around theoutside or however you like!Optional Toppings:2 tbsp. granola½ tbsp. hemp seed hearts1 tsp. chia seedsOATSOats are rich in a specific type of fibercalled beta-glucan known to help lowerlevels of bad cholesterol while keepingyou feeling full.RECIPE BY:CarolineWilliamslivesinCambridge, Mass, with herCaroline Williamshusband and toddler and infant sons. She has alwaysenjoyed cooking and photography and decided tostart her blog Caroline’s Cooking after a few friendssuggested she do so to share her ideas and experiences.In her small city garden, she grows her own vegetablesand sources local meats to create great-tasting foodthat is also healthy. She likes to prepare her dishes fromscratch but also believes that cooking for your family5should be easy and not take forever to make.6

W i l d B l u eberryBANANA BREADS MO OT H I ESERVES 1INGREDIENTSMETHOD½ cup frozen Wild BlueberriesBlend all ingredients together untilsmooth and creamy.½ frozen banana2 tbsp. walnuts2 tbsp. rolled oats1 tbsp. vanilla protein powder1 tsp. cinnamon¾ cup almond milkWA L N U T SFull of heart-healthy monounsaturated fats, an ounceof walnuts contain 2.5g of Omega 3 fats, 4g ofprotein and 2g of fiber that help provide satiety.RECIPE BY:Kara Lydon, RD, LDN, RYT is a nationally recognizedfood and nutrition expert and yoga teacher based inBoston. Kara offers nutrition and culinary coaching, consults with corporatewellness clients, and partners with like-minded food brands and organizationson recipe development, food photography, and nutrition communicationsand marketing. Kara has most recently been featured in Fitness, Shape,Today’s Dietitian, Environmental Nutrition, and Food & Nutrition Magazine.Her food and healthy living blog, The Foodie Dietitian, features delicious,seasonal, vegetarian recipes and simple strategies to bring more yoga andmindfulness into your life. She has been featured on The Kitchen, BuzzFeed,TODAY, and SELF. Kara previously led health communication strategy forChobani, Inc., where she pioneered an integrated program targeting healthprofessionals, and served as the key nutrition spokesperson for America’s #17selling Greek Yogurt brand.KARA LYDON,RD, LDN, RYT8

Wild BlueberryLean & GreenSmoothieSERVES 1INGREDIENTSMETHOD1 cup frozen Wild BlueberriesCombine all ingredients in a½ cup Green tea, chilledhigh-speed blender and enjoy.½ large cucumber, chopped2 kiwi, peeled2 tbsp. ground flaxseed1 tbsp. hemp seedGREEN TEAAntioxidant-rich green tea contains bioactivesubstances like caffeine and EGCG,whichboost metabolism and fat burning.Recipe By:9Danielle Omar is a registered dietitian,clean-eating coach, teacher, and cookbookauthor. She is a passionate food and nutrition educator andfounded Danielle Omar Nutrition to support busy men andwomen on their journey to becoming their healthiest self. An avidcook, she also enjoys sharing plant-based recipes and nutritionstrategies on her Food Confidence blog. Danielle has a Master’sdegree in Nutrition and has been teaching nutrition at the collegelevel for over 10 years. She has contributed to local and nationalmedia outlets such as The Washingtonian, The WashingtonPost, The New York Times, Shape Magazine, and Women’sHealth Magazine. Through her private nutrition practice, mediawork, and group programs, Danielle has successfully motivatedhundreds of busy professionals and families to eat confidentlyand live a healthy life.Danielle Omar, ms,rdn10

WILD BLUEBERRYMEAL REPLACEMENT SMOOTHIESERVES 1INGREDIENTSMETHOD½ cup frozen Wild BlueberriesIn a small bowl, mix together flaxseed andchopped pecans and/or almonds, reservea teaspoon for garnish.½ cup sliced, fresh strawberries3.5 oz. silken tofu²/³ cup unsweetened almond milk(or milk of choice)2 tbsp. pure maple syrup1-2 tsp. flaxseed, ground1 t bsp. chopped pecansand/or almondsBlend tofu and maple syrup, reserve adollop for garnish.Blend the almond flaxseed mixture (savingsome for garnish), the tofu mix (save somefor garnish) with the remaining ingredients offrozen Wild Blueberries, fresh strawberries,and almond milk until smooth.FLAXSEEDNot all fats are created equal.Omega-3 essential fatty acids areone of the “good fats” shown to haveheart-healthy benefits.Recipe By:Erin Hendrickson, The MinimalistRD, is a Registered DietitianErin Hendrickson,RDNNutritionist and Wellness Program Coordinator for a majorhospital system headquartered in Nashville, Tennessee.She believes ‘less is more’ when it comes to food, livingwell, and cultivating a life of abundance. On her blog,The Minimalist RD, she advocates for a life with food thathas less processed ingredients and more flavor; less wasteand more sustainability; and less consumerism and moretime and freedom.1112

Wild BlueberryProtein SmoothieSERVES 2INGREDIENTS1 cup frozen Wild Blueberries1 banana (frozen, if desired)METHODBlend all ingredients in ahigh-powered blender.½ cup vanilla Greek yogurt1 scoop vanilla protein powder½ tsp. cinnamon1 tsp. vanilla extract1 t bsp. blueberry-flavored ground flaxseed (if you can’t find it, use plain)2-4 o z. unsweetened coconut milkbeverage (or your favorite milk)PROTEIN POWDERA quick and easy way to increaseyour protein intake giving yoursmoothie more staying powerand keeping you full longer.Recipe By:13Danielle Omar is a registered dietitian,clean-eating coach, teacher, and cookbookauthor. She is a passionate food and nutrition educator andfounded Danielle Omar Nutrition to support busy men andwomen on their journey to becoming their healthiest self. Anavid cook, she also enjoys sharing plant-based recipes andnutrition strategies on her Food Confidence blog. Danielle hasa Master’s degree in Nutrition and has been teaching nutritionat the college level for over 10 years. She has contributed tolocal and national media outlets such as The Washingtonian,The Washington Post, The New York Times, Shape Magazine,and Women’s Health Magazine. Through her private nutritionpractice, media work, and group programs, Danielle hassuccessfully motivated hundreds of busy professionals andfamilies to eat confidently and live a healthy life.Danielle Omar, ms,rdn14

Make Your NextMeal Replacement SmoothieGO WILDtiny, potent, frozenFor more smoothie recipes and other good stuff,visit wildblueberries.com/smoothies

smoothie the smart way keeps your body humming. health and flavor boosters 5 The finishing touch on the perfect smoothie can be as simple as a teaspoonful of flaxseeds, a pinch of nutmeg, a lemon zest, or a sprig of mint. A host of flavorful boosters can turn an average smoothie into a shareable moment. healthy smoothies start here choose your .