Blueberry Smoothie

The way I see it, a breakfast smoothie is an opportunity to do two things: start the day with something really tasty and pack a bunch of healthy ingredients into a single glass. And guess what? This blueberry smoothie does both.

It’s my breakfast mix, mostly because I love the taste, but I also love treating myself first thing in the morning (side note: there’s no rule that says you can’t enjoy this any time of the day!) .

Blueberry smoothie in a snap

• Cold and creamy with a sweet and tart blueberry taste
• Hearty enough for a light meal or a generous snack
• Packed with fiber, protein, healthy fats, vitamins and calcium
• Adult approved and child friendly

A nutrient powerhouse

A common downside to smoothies is that they can be high in sugar and calories without a lot of nutrients. This blueberry mix, on the other hand, has a lot to offer in terms of nutritional physiology.

It is a source of all three macronutrients: carbohydrates, protein and fat. That means it gives you sustained energy, not just a quick boost (and then a sugar crash). The fact that the smoothie is blueberry- or wild blueberry-based means a sensible dose of anthocyanins, anti-inflammatory botanicals with a laundry list of health benefits.

The smoothie is also rich in calcium, vitamin A, vitamin C and covers more than a third of your daily fiber requirements. That’s one smoothie this nutritionist can get behind!

More than just blueberries in this smoothie!

The basis of the smoothie is of course blueberries, which explains the bright color and deep berry taste.

The smoothie gets its thick creaminess from a combination of Greek yogurt and just enough avocado to give it a rich texture without sacrificing flavor (translation: it doesn’t taste like guacamole).

A whole tangerine, a dash of maple syrup and a pinch of cinnamon round off the taste and add a touch of sweetness. And since I never miss an opportunity to incorporate leafy greens into my life, so is half a cup of spinach, which mixes up without a trace.

Prep Ahead Blueberry Smoothie

While this smoothie can be whipped together fairly quickly, a little advanced prep never hurts and will make your morning go that much smoother (no pun intended).

You can either prep the ingredients for a smoothie the night before, or you can prepare the ingredients in batches and freeze them so you can mix up some as needed.

To make 1 smoothie the night before: Simply add the blueberries, yogurt, tangerine, maple syrup, spinach, and cinnamon to the blender and refrigerate overnight. If you don’t have room for your blender jug ​​in the fridge, keep the ingredients in a tall glass and pop them in the blender in the morning. When it’s time for smoothies, just add avocado and ice and blend. Simply!

To make several blueberry smoothies in batches: Dice the avocado and slice the tangerine. Place tangerine chunks, blueberries, avocado, spinach, ice cubes, and cinnamon in a ziplock bag. Use a sharpie to write the amount of milk, yogurt, and maple syrup you need on the outside of the bag. Make as many as you like and lay flat in your freezer. When ready to use, transfer the contents straight from the freezer to your blender, add the remaining ingredients and blend.

Tinker with smoothie basics

While the recipe here is my most tried-and-true iteration, I’m constantly tinkering with the basics depending on what ingredients I have on hand. Here are a few swaps and substitutions I do all the time.

• Substitute 1/2 a frozen banana or several cubes of frozen mango for the avocado in this recipe. You end up with a similar creamy texture, but a different taste!
• Use regular yogurt or natural kefir instead of Greek yogurt. It will have a slightly different nutritional profile and a thinner texture, but will still be very tasty.
• Use frozen spinach instead of fresh, halve the amount and add a little more if you like.
• There’s already plenty of protein in the smoothie, but if you want to up the ante, add a scoop of plain unsweetened collagen peptides or your favorite protein powder.
• Add a tablespoon of nut or seed butter for extra calories and healthy fats.
• Spice up the smoothie with a tablespoon of omega-3-rich chia or hemp seeds.
• Top the smoothie with a spoonful of granola, chopped nuts, or cacao nibs for a bit of crunch.