Smoothies are super easy to make and can be quite healthy. They make a wonderful running-out-the-door breakfast or a quick, nutritious snack.
This healthy blueberry smoothie is sweet, filling, helping to quell cravings, and full of minerals and vitamins, which are important parts of a healthy diet.
Each serving of this blueberry smoothie recipe provides a hefty dose of nutrients and antioxidants that will keep your body healthy and happy. This smoothie contains protein, fiber, potassium, calcium (depending on the milk used), and vitamin C, just to name a few key nutrients.
This refreshingly sweet drink is a great way to kickstart your day.
How Do You Make a Blueberry Smoothie?
Although buying smoothies from the store can be very convenient, you have to read the ingredient list as many are not as nutritious as the front label states. Many are higher in sugar, fats, and calories than you would expect. Generally, it’s fine to drink these types of smoothies occasionally, but you wouldn’t want to drink them daily.
This smoothie recipe is stacked with healthy ingredients, is a great source of fiber and vitamins, and contains no added sugars, which is pretty neat. My favorite thing about smoothies is that you can add extra ingredients to change up the flavor and get an extra boost of nutrients.
When I said that this blueberry smoothie is super simple to make, I really meant it. All you have to do is throw these ingredients into a blender in the morning or the night before and, bam! you’ve got a delicious and nutritious breakfast or snack.
To make your weekly mornings easier, over the weekend, put a serving of the fruits and veggies listed in the recipe into individual containers or a freezer bag, place in the freezer, and pull out when you are ready to make your yummy smoothie in the blender.
This is one of the best blueberry smoothie recipes out there, there are only 5 ingredients, and it’s one the whole family might actually love!
5 Basic Simple Ingredients
Fresh or Frozen Blueberries
Although small, these berries are quite nutritious and some proclaim they are even a “superfood”. These little blue fruits are rich in antioxidants, like vitamin C, and anthocyanins. Anthocyanins not only give blueberries a beautiful blue hue but are also attributed to improving cardiovascular health if eaten daily (1). Phytochemical compounds found in blueberries may also improve cognitive health and insulin sensitivity; however, more research is needed regarding these claims.
Blueberries also contain fiber and a few other handy vitamins and minerals like potassium and B6.
Fresh blueberries can be expensive and are not in season year-round, so frozen berries can work just as well.
Bananas bring a boost of potassium (over 400mg in one medium-sized banana) to the drink. It also adds sweetness and a creamy texture to your smoothie.
Not only does this yellow fruit have many vitamins and tastes great, but it also contains a little fiber; there are about 3 grams in one medium-sized banana. Fiber is an important substance as it helps with digestion and satisfies your hunger – so you won’t be grabbing a snack an hour after breakfast. The fiber in bananas acts as a prebiotic, helping good bacteria grow in your gut.
Bananas are a great way to sweeten your morning beverage as they are naturally flavorful, so you probably won’t feel the need to add sugar or syrup to your fruit drink.
Milk is a common liquid base in smoothie recipes. Nowadays, there are endless “milk” options lining the grocery shelves, including almond, soy, coconut milk, macadamia, and oat. So which should you choose?
All are perfectly fine options for this recipe’s liquid base, depending on your nutritional needs and taste preferences. Almond milk, soy milk, and cow’s milk are my favorites for smoothies.
Cow’s milk is a natural source of protein, calcium, and vitamin D. Many people avoid milk due to lactose intolerance. If this is the case for you, try lactose-free milk to include calcium and protein in your drink. Also, try skim-1% milk as it is lower in total fat than whole or 2% milk.
For those with dairy allergies or who don’t like the taste of cow’s milk, soy milk is another good option as it contains calcium, protein, and some healthy fats.
Almond milk brings a slightly nutty flavor to this recipe. Almond milk is lower in nutrient value than cow and soy, but it does contain a little bit of poly and monounsaturated fats, plus some vitamin E, and is lower in calories.
Look for unsweetened almond milk and soy to avoid unnecessary added sugars. If wanting an extra dose of flavor, try the unsweetened vanilla type of either soy or almond milk.
Try to avoid using fruit juice like orange, pineapple, and apple juice as the main liquid base for your smoothie as they are high in sugars without the other benefits of whole fruits (i.e. fiber).
Yogurt, in addition to bananas, helps create a creamy texture for your fruit-filled drink, plus this dairy item is full of health benefits.
Yogurt contains calcium (great for bone health), protein, and probiotics, which help build a healthy and happy gut. Greek yogurt is great for smoothies as it has a higher protein content than most types of yogurt and has a wonderfully smooth texture. Using Greek yogurt will give your fruit drink a creaminess rival to that of a milkshake.
Whether you are using plain yogurt or Greek yogurt in your recipe, choose types that are either low-fat or fat-free and plain flavored or low-sugar to avoid extra sugar. I love adding low-sugar vanilla Greek yogurt to my morning drink as it adds an extra boost of flavor and creates the perfect texture.
Sneaking some leafy greens into your smoothie is an easy way to help you get the recommended 4 servings of vegetables into your daily diet. Veggies are a great source of dietary fiber and some other wonderful nutrients that keep your body happy. Some of the best smoothie-friendly veggies include leafy greens like kale and spinach.
These greens supplement your smoothie recipe with important nutrients as they contain vitamins C, A, and K, iron, folate, and calcium.
As the berries give this smoothie a lovely blue color, you won’t be able to tell in contains greens. It’s an (almost) green smoothie the whole family can enjoy!
Optional Ingredient Add-Ins
This berry smoothie recipe is delicious as is, but if you want to spice it up, there are plenty of add-ins and substitutions to try.
- Other Fruits and Berries: If you want to change up the taste of this drink, try adding other fruits of your choice. Some great options include peaches, mango, and pineapple. To create a mixed berry smoothie, add in strawberries, raspberries, and blackberries for a refreshing taste, perfect for a hot summer day. Frozen fruits work just as well as fresh fruit, just know that the texture may be a touch thicker, so you may need a little extra milk.
- Avocado: Avocados work as a substitution for yogurt or bananas as they create a creamy texture. Avocados are a great source of omega 3 fatty acids
- Coconut water: If you are looking for a non-milk liquid base, coconut water is a great option and is full of electrolytes, perfect for a post-workout snack.
- Protein powder: If you need a little extra protein, collagen and protein powder can easily be added to smoothie recipes. Many of us do not need the 25 grams of protein some powders provide, in addition to the other sources of protein we get throughout the day. However, if you do need more protein, be careful of the type and brand you select. Protein powders are everywhere now, but not all are created equally, so talk to your dietitian and healthcare providers about good brands.
- Oats: Make your breakfast drink into a blueberry muffin smoothie by adding some oats to the recipe. Oats are a great way to add a grain, plus a little extra fiber and protein, to your morning meal. Blend in about 1/4 cup of oats to your berry smoothie.
- Cacao Powder: Subside your sweet tooth and create a dessert berry smoothie for breakfast or snack by adding 2 teaspoons of cacao powder to the recipe. Yum!
- Peanut butter: Add a tablespoon of peanut butter, almond butter, or sunflower butter for a dose of healthy fats, which will help with satiety. My favorite recipe is a mixed berry smoothie with a tablespoon of peanut butter because it tastes like a breadless PB&J!
- Seeds: Flax seeds, hemp seeds, and chia seeds are wonderful add-ins for this berry-filled drink. They provide some healthy fats, protein, and fiber. For chia seeds, add about 1/2 -1 teaspoon, 1 tablespoon of flaxseed, or 1-2 tablespoons of hemp seeds.
- Sweeteners: If you want to increase the sweetness of your smoothie, add in a little bit of stevia, honey, or agave.
- Other Add-Ins: Add a teaspoon of vanilla or cinnamon to your berry smoothie for an extra boost of flavor without adding calories.
3 Tips to Thicken Your Berry Smoothie
Sipping on a thick and creamy smoothie is a great way to start your day and makes for a refreshing afternoon snack. Some people like a thicker texture than others; if this is true for you, here are a few tips:
- Use frozen fruit instead of fresh berries. Or try a combination of fresh fruits and frozen.
- Similar to the first tip, add in a handful of ice cubes. Blend and add in more until you get your desired consistency.
- Add in a touch of avocado to your smoothie for a creamier and thicker consistency.
- Decrease the amount of liquid a touch in the recipe and blend the ingredients together. You can always add in more milk, water, or coconut water.
Blueberry Smoothie Recipe
This healthy blueberry smoothie recipe is creamy, nutritious, and delicious. It’s easy to make. Enjoy!
- Prep Time: 3 minutes
- Cook Time: 5
- Total Time: 5 minutes
- Yield: 1 serving
- Category: Smoothies
- Method: Blend
- Cuisine: American
- 1 cup milk of your choice
- 1/2 cup plain (unsweetened) Greek yogurt
- 1 cup fresh baby spinach
- 1/2 frozen or fresh banana
- 1/2 cup frozen blueberries
- Ice cubes, optional
- 1 tsp honey, agave, or stevia, if needed
- Place all the ingredients in a blender.
- Blend on medium to high speed for about 30-60 seconds, or until smooth. If the texture is too thick, add in a bit more liquid and blend.
- Pour it into a glass and enjoy! Or keep in the fridge overnight for the next morning.
*Nutrition information is based on estimates – your smoothie may be slightly higher or lower in these nutrients.
Mix and match ingredients to find the perfect berry smoothie recipe for you.
- Serving Size: 1
- Calories: 230
- Sugar: 20 g
- Fat: 3 g
- Carbohydrates: 33 g
- Fiber: 6 g
- Protein: 21 g
Check Out More Favorite Smoothie Recipes
- Strawberry Banana Smoothie
- Keto smoothie
- 5 Healthy Smoothie Recipes for Weight Loss
+ 3 Sources
- Curtis, Peter J et al. “Blueberries improve biomarkers of cardiometabolic function in participants with metabolic syndrome-results from a 6-month, double-blind, randomized controlled trial.” The American journal of clinical nutrition vol. 109,6 (2019): 1535-1545. doi:10.1093/ajcn/nqy380
- Kalt, Wilhelmina et al. “Recent Research on the Health Benefits of Blueberries and Their Anthocyanins.” Advances in nutrition (Bethesda, Md.) vol. 11,2 (2020): 224-236. doi:10.1093/advances/nmz065
- Stull, April J. “Blueberries’ Impact on Insulin Resistance and Glucose Intolerance.” Antioxidants (Basel, Switzerland) vol. 5,4 44. 29 Nov. 2016, doi:10.3390/antiox5040044
By: Elise Webster, RD
Title: Blueberry Smoothie Recipe – Healthy and Delicious
Sourced From: www.fitwirr.com/health/blueberry-smoothie/
Published Date: Mon, 26 Oct 2020 12:58:00 +0000