Blueberry Smoothie Recipe and Nutrition

Blueberries are famously a summer fruit as they are cultivated during the months of May through August. However they can be purchased frozen year round from your local grocery store.

Blueberries are one of the few fruits that are native to North America, with the most popular being the highbush blueberries. They were worshipped among the Native Americans before the Americas were colonized.

Blueberries were used not only as a food, but also as dyes for cloths and for medicinal purposes to cure a variety of ailments. The United States is the leading cultivator of this delicious fruit providing over 90% of the worlds blueberries.

Blueberries add a great berry flavor to smoothies and can be added to most smoothie recipes. They can be used fresh during the summer, or frozen during the off-season.

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.

How To Use Blueberry In A Green Smoothie

Blueberries can be used in green smoothies throughout the year either fresh or frozen.

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 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.

Browse more green smoothie recipes.

Tags: blueberries, blueberry, food nutrition