Blueberry Smoothie Recipe and Nutrition
Blueberries add a great berry flavor to smoothies and can be added to most smoothie recipes.
Blueberry Nutrition and Health Benefits
Blueberries are famously high in antioxidants which help prevent inflammation and certain cancers. Blueberries are also high in manganese, dietary fiber and vitamins B6, C and K. They have a low glycemic load which makes them a good berry choice for those who wish to prevent blood sugar spikes. Studies suggest that consuming blueberries (and cranberries) may help alleviate cognitive decline associated with Alzheimer’s disease and other age-related conditions as well as the prevention of urinary tract infections.
Smoothie Recipes
Blueberry-Mango Smoothie
1 cup blueberries
1 mango
2 cups fresh baby spinach (or other leafy green)
1 whole carrot
1/2 – 1 cup water
Calories: 258 | Fat: 1.3g (grams) | Protein: 4.9g | Carbs: 66.1g | Calcium: 13% | Vitamin A: 287% | Vitamin C: 166%
Blueberry-Banana Smoothie
1 cup blueberries
1-2 whole bananas*
1 stalk celery
2 cups fresh baby spinach (or other leafy green)
1/2 – 1 cup water
Calories: 220 | Fat: 1g (gram) | Protein: 4.9g | Carbs: 56.3g | Calcium: 12% | Vitamin A: 88% | Vitamin C: 85% – * Nutrition information with one banana. A second medium banana will add 121 calories.
Blueberry-Apple Smoothie
1 cup blueberries
1 apple
2 cups fresh baby spinach (or other leafy green)
¼ avocado
1/2 – 1 cup water
Calories: 245 | Fat: 7.7g (grams) | Protein: 4.5g | Carbs: 47.3g | Calcium: 10% | Vitamin A: 84% | Vitamin C: 82%
Blueberry-Peach Smoothie
1 cup blueberries
1 peach
2 cups fresh baby spinach (or other leafy green)
¼ avocado
1 stalk celery
1/2 – 1 cup water
Calories: 217 | Fat: 7.8g (grams) | Protein: 5.3g | Carbs: 40g | Calcium: 12% | Vitamin A: 93% | Vitamin C: 84%
Browse even more blueberry smoothie recipes!
How To Select Blueberries
Fresh blueberries should be purchased in season. Check for soft, moldy or leaking berries before you purchase them. Frozen blueberries can be used as well since freezing has minimal impact on nutrient loss, plus they make your smoothie colder and more refreshing.
Wild blueberries are recommended due to higher levels of certain phytonutrients and can be found frozen in many supermarkets. I get mine in large bags in the frozen foods section at my local Costco.
See Also: Strawberry Smoothie, Raspberry Smoothie.
Tags: blueberries, blueberry
