1 medium banana (ripe or past ripe with brown spots; they're sweeter and easier to blend)
1 cup frozen blueberries or blackberries
1/2 cup fat-free Greek yogurt or unsweetened rice milk (if you're lactose-intolerant)
Dash of cinnamon
3/4 cup chilled concentrated green tea*
5 large ice cubes or 1/2 cup crushed ice (if you're working with a subpar blender)
Put the ingredients in your blender, ideally in the above order; the banana hitting the blade first seems to lube it for crushing the ice and berries. Blend. Add a bit more liquid if the blades get stuck.
*If you are sensitive to caffeine or it's too late in the day, use decaffeinated green tea bags. You will still get the antioxidant benefits of green tea. To make the concentrate, cover 2–4 green tea bags in a heat-safe mug or bowl, and cover with 3/4 cup boiling water. Steep for 5–10 minutes, then press and remove the tea bags. Cover and chill in the fridge.
Whitney M. Cole is a personal trainer, Pilates practitioner, and nutrition counselor; health and fitness editor, Dimensions Weekly; and fitness expert, Diet.com and Wellsphere. More recipes and fitness and nutrition tips can be found at www.whitneymcole.com/blog. firstname.lastname@example.org.