Healthy Blueberry Superfood Smoothie
The media landscape is brimming with advice on how to eat healthy. Unfortunately, much of the guidance focuses squarely on what NOT to eat. Whether it’s gluten or dairy, sugar or animal protein, processed foods or conventional produce, there’s just a whole lot of “don’t” when it comes to diet. All those “NO’s” can feel like a real dietary downer, particularly since much of what’s said is misguided. I’ve always been in the camp of YES, emphasizing what to pile on your plate rather than what to avoid. In the spirit of this upbeat outlook, I’m sharing this healthy Blueberry Superfood Smoothie. It’s chock full of superfood ingredients you can say a resounding YES to.
What’s in a Healthy Blueberry Superfood Smoothie?
This smoothie is undeniably creamy and satisfying. At the same time, it happens to be packed with ingredients that really deliver on the nutrition front, including:
Full of fiber, antioxidants, and naturally sweet. I use frozen this time of year, which pack nearly as much nutrition as fresh-off-the-vine.
Potassium- and fiber-rich with healthy fats, which help make this smoothie mega filling.
For hydration and potassium.
Kefir (or yogurt)
A good source of protein and calcium, this probiotic-rich drink boosts “good” bacteria, which can play a role in a healthy immune system.
Frozen banana adds creaminess along with natural sweetness and potassium.
Hemp and chia flax seeds add crunch along with protein and good-for-you Omega-3 fats.
Smoothie Swaps and Substitutions
Smoothies tend to be fabulously flexible and this one is no exception. Here are a handful of ideas to make it your own:
- For a vegan smoothie, use unsweetened plant-based yogurt or plant-based milk for the kefir or yogurt.
- If you’re not a fan of bananas, the flavor here is pretty mild. That said, you can leave it out. You may need to bump up the maple syrup a touch.
- Add a handful of baby spinach or a few cauliflower florets for extra veggies. You won’t even notice.
- Use any berry you like. I’m partial to blackberries and strawberries here.
- Add a few dashes of cinnamon, ginger, or cardamom, if you like.
If you like this healthy blueberry superfood smoothie, check out these other smoothies:
Wild Blueberry Brain-Boosting Smoothie
Pineapple Orange Green Smoothie
Healthy Chocolate Peanut Butter Smoothie
You can also head here to read more about how to boost protein in smoothies.
Blueberry Superfood Smoothie
- 1 cup plain kefir or plain yogurt
- ¾ cup coconut water, plus more if needed
- 1 frozen banana, cut into thick slices
- 1 cup fresh or frozen blueberries
- 1 small ripe avocado
- ½ teaspoon vanilla extract
- 1 tablespoon plus 1 teaspoon pure maple syrup
- 8 ice cubes
- 1 to 3 teaspoons hemp or chia seeds (optional)
Put all of the ingredients except the hemp seeds into a blender and run until creamy and smooth. Add a splash of coconut water to thin the smoothie, if desired. Top with hemp seeds, if desired.
Pour into glasses. Serve immediately.
01.06.2017 at 11:37 AM #
THANK YOU for your inspiration and good nutritional advice. I have grown children and grandchildren. My interest in your web site is for me – I am still so much a child. I also depend on it for inspiration and introduction into nutritional data applied to what I eat. It helps. I enjoyed your email regarding your hopes and goals for the new year. Speaking for myself, it is a constant challenge to be organized in specific ways that I have decided would make my life easier. MY STATEMENT ABOUT MYSELF IS
‘I AM CONSISTENT ABOUT BEING INCONSISTENT”. I strive continually to make my life less chaotic. I am convinced my ADD brain has made my life wonderful, fun, and so challenging. GOOD LUCK TO YOU, IT IS ALWAYS WORTH A TRY. Don’t be too hard on yourself, please. Remember the positive purposeful things you do take on and get done on a daily basis. It is good. Good luck to both of us
01.06.2017 at 11:37 AM #
I like your statement. And I do recognize that, perhaps, the fact that I spend a lot of time exercising my creative side means my organizational side isn’t quite so strong. Not a bad tradeoff, but I haven’t given up on trying to be a little more ordered in my life! Thanks for the comment.
05.03.2017 at 11:21 PM #
Blueberry Superfood Smoothie looks delicious! My kids will probably like it, were planning to go camping this weekend but I have question we need to worry about almost everything we take into our body..even our water. I checked my city ( Aliso Viejo) and found Fluoride is added. Uggh.
If you want to check your city, Google your local water quality report . I used this site, it had all of Socal and OC cities listed : http://aqualistic.com/water-quality-in-your-city/
05.03.2017 at 11:21 PM #
Thanks Bernice. Hope the camping trip was lovely.
07.28.2022 at 1:11 PM #
Thank you for the recipe I tried tomorrow.