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Blueberry Arugula Smoothie

By Ritamarie Loscalzo

funcional food

The phytonutrients in foods provide a multitude of health benefits including protection from chronic  disease. The broad range of protective flavonoids found in this smoothie recipe are a great way to incorporate them into your diet. 

All flavonoids have antioxidant and antiinflammatory properties in addition to other benefits.  

The flavones in mint are neuroprotective.  

The flavonols found in arugula, ginger and cinnamon  reduce the risk of vascular disease. 

Flavanones in lemon lower blood lipids and cholesterol.  

Anthocyanins in blueberries and cardamom are antimicrobial and help safeguard against cancer.

Instead of using water, try a green leaf tea of your choice to add an even bigger dose of flavonoids into your diet.  

Substitute or add as many functional foods as you like.  The greater the variety, the greater the protection.  


Blueberry Arugula Smoothie


4 cups arugula or 2 cups arugula and 2 cups spinach

2 cups frozen blueberries

1 cup mint fresh, or 2 tablespoons dried mint

2 tablespoons lemon juice

1 cup water or more to desired consistency

1 teaspoon cinnamon

1/8 teaspoon cardamom

1/2-inch slice ginger, or up to 1-inch slice depending on taste

2 tablespoons pomegranate powder (optional)


  1. Blend all ingredients, except the frozen fruit, in a high-speed blender until smooth.
  2. Add the frozen fruit and blend until creamy.

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Medical Disclaimer: The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Dr. Ritamarie Loscalzo, drritamarie.com, and the experts who have contributed. We encourage you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.

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