Foundation Diet and Health
The best perspective for your health
The best perspective for your health
The best perspective for your health
The best perspective for your health

Refreshing Berry Smoothie with Sprouted Wheat

The lingonberries and black currants give this refreshing berry smoothie its pink color and make it a good source of antioxidants.


83% 89/09/02 
Ω-6 (LA, 0.2g) : Ω-3 (ALA, 0.1g) = 0:0

Ingredients (for servings, )


  • blender or hand-held blender / immersion blender
  • refrigerator

Type of preparation

  • chop or grind
  • food preparation without heating
  • blend
  • cool


  1. For the berry smoothie
    Rinse the sprouted wheat and the berries.

  2. Add the sprouted wheat, lingonberries, black currants, honey, and water to the blender. Blend until smooth.

    You can adjust the amount of water depending on the consistency you prefer. You may want to begin with a little less water and increase the amount as necessary. 

  3. Garnish and serve
    Garnish the smoothie with a lemon or orange wedge. Chill before serving.

Nutritional Information per person Convert per 100g
2000 kcal
Energy123 kcal6.1%
Fat/Lipids0.66 g0.9%
Saturated Fats0.08 g0.4%
Carbohydrates (inc.dietary fiber)29 g10.7%
Sugars10 g11.6%
Fiber1.2 g4.9%
Protein/Albumin2.8 g5.6%
Cooking Salt (Na:10.4 mg)26 mg1.1%
A serving is 200g.Recommended daily allowance according to the GDA.
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
VitVitamin C (ascorbic acid) 59 mg73.0%
MinManganese, Mn 0.72 mg36.0%
MinSelenium, Se 13 µg23.0%
MinCopper, Cu 0.17 mg17.0%
ProtTryptophan (Trp, W) 0.04 g15.0%
ElemPhosphorus, P 81 mg12.0%
MinIron, Fe 1.3 mg9.0%
ElemMagnesium, Mg 35 mg9.0%
ElemPotassium, K 177 mg9.0%
ProtThreonine (Thr, T) 0.08 g9.0%

Detailed Nutritional Information per Person for this Recipe

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids per person 2000 kcal
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.09 g4.0%
Linoleic acid; LA; 18:2 omega-6 0.24 g2.0%

Essential amino acids per person 2000 kcal
Tryptophan (Trp, W) 0.04 g15.0%
Threonine (Thr, T) 0.08 g9.0%
Isoleucine (Ile, I) 0.09 g7.0%
Leucine (Leu, L) 0.16 g7.0%
Phenylalanine (Phe, F) 0.11 g7.0%
Valine (Val, V) 0.11 g7.0%
Lysine (Lys, K) 0.08 g4.0%
Methionine (Met, M) 0.04 g4.0%

Essential macroelements (macronutrients) per person 2000 kcal
Phosphorus, P 81 mg12.0%
Magnesium, Mg 35 mg9.0%
Potassium, K 177 mg9.0%
Calcium, Ca 33 mg4.0%
Sodium, Na 10 mg1.0%

Essential trace elements (micronutrients) per person 2000 kcal
Manganese, Mn 0.72 mg36.0%
Selenium, Se 13 µg23.0%
Copper, Cu 0.17 mg17.0%
Iron, Fe 1.3 mg9.0%
Zinc, Zn 0.67 mg7.0%
Fluorine, F 84 µg2.0%
Iod, I (Jod, J) 1.5 µg1.0%
Julia (Yuliya) Velitschko, picture from the year 2017
Julia (Yuliya) Velitschko, Russia
Notes about recipe

The lingonberries and black currants give this refreshing berry smoothie its pink color and make it a good source of antioxidants.

Lingonberries: Lingonberries have a tart flavor and are rich in vitamins and minerals. The best time to pick lingonberries is around the end of August to the beginning of September. Some varieties have a second crop that is ready to be picked later in September or in October. The presence of anthocyanins in lingonberries is one possible reason why the fruit helps protect against urinary tract and biliary duct infections, rheumatic diseases, and gout.


Sprouting wheat: You can purchase wheat berries for sprouting in some grocery stores, health food stores, and online. It’s not at all hard to sprout wheat yourself. Soak the wheat berries in cold water for 8 to 12 hours. Drain, rinse with water, and drain again. Repeat rinsing and draining at least twice a day. The wheat berries will begin to sprout within one to three days after they are soaked. During the sprouting process, the enzymes multiply and the starch converts to sugar. Proteins convert back to their amino acid building blocks, while at the same time the vitamin and mineral content increases. Since the water content of the wheat berries increases, sprouted wheat contains a lower percentage of calories and fat. Sprouted wheat is rich in fiber and is easily digested. It has a slightly sweet flavor that can turn bitter if the sprouts grow larger than the length of the wheat kernel. You can store sprouted wheat up to four days in the crisper of your refrigerator.

Alternate preparation

Lingonberry alternative: In place of lingonberries, you can use cranberries. Both lingonberries and cranberries are in the heath or heather family. And since they have such a similar flavor, they are often thought to be the same berry. However, lingonberries originated in Europe and Asia and are much smaller (size of a pea) than cranberries (size of a small olive), which are native to North America. Lingonberries grow on short, dense bushes and spread by underground stems whereas cranberries grow on low, creeping vines and are propagated by cuttings.

Honey alternative: You can make a vegan smoothie by replacing the honey with agave nectar, maple syrup, or dandelion honey.

Variations: You can vary the flavor by using other favorite berries and fruits. Add more water or orange juice to the smoothie if it is too thick. Add a few drops of lemon juice to give your smoothie a bright citrusy note.