Blueberry Smoothie

Simple and quick, this dairy-free 5-minute blueberry smoothie is rich in antioxidants. It’s also high in essential vitamins and anti-inflammatory nutrients.

Recipe Highlights

• This healthy blueberry smoothie takes just 5 minutes to make in a blender.
• The cold drink combines unsweetened almond milk, date syrup, chia seeds, baby spinach, and frozen blueberries.
• Baby spinach and blueberries are packed with antioxidants, vitamins, and fiber.
• The recipe makes a 16 ounce (2 cups) drink.

RELATED: Blueberry Yogurt Smoothie

5 Blueberry Smoothie Benefits

1. Improves Digestive Health

Regularly drinking blueberry smoothies is a great way to help your digestion. Blueberries contain fiber, a nutrient needed for preventing constipation. Spinach, which is in this smoothie, has some fiber as well.

2. Increases Satiety

The fiber in blueberries and spinach can reduce feelings of hunger. This can be helpful in between meals or when you need a quick snack. Fiber makes you feel full because it’s slowly digested by the body, so it stays in the gut for a while.

3. Fights Oxidative Stress

Oxidative stress is a natural part of the body’s healing process. But if there’s too much, it can increase the risk of disease.

Antioxidants are compounds that can fight oxidative stress. You can get them from plant foods, including blueberries and spinach. The chia seeds in this smoothie also have some antioxidants.

4. Supports Brain Health

Blueberries are high in anthocyanins, a type of antioxidant. Anthocyanins can protect the brain as you get older. Chia seeds also have omega-3 fatty acids. These are anti-inflammatory fats needed for brain health.

5. Helps Immune Function

The ingredients in this smoothie can support your immune system. Blueberries are rich in vitamin C, a nutrient needed for good immunity. Spinach also has vitamin C, along with vitamin A, another immune-boosting nutrient.

RELATED: Benefits of Eating Blueberries

Ingredient Notes

• Unsweetened almond milk: Unsweetened almond milk is a popular choice for smoothies because it has a mild nutty flavor. Other types of milk, like soy milk or oat milk, also work in this recipe.
• Date syrup: The natural sweetness of date syrup will help balance the earthy notes of spinach while adding depth of flavor.
• Chia seeds: Rich in anti-inflammatory acids, chia seeds have a slight thickening effect in smoothies.
• Baby spinach: Adding baby spinach to this recipe is a great way to increase the nutrient content. The flavor is barely noticeable due to the date syrup and blueberries.
• Frozen blueberries: Since blueberries are the only fruits in this drink, it’s important to make sure they’re frozen. This will limit the need for ice, which can make smoothies watery.

For full ingredients and detailed instructions, please see the recipe card at the bottom of the post.

Variations

Protein powder: You can make this smoothie even more filling by adding powdered protein. The add-in is great for muscle maintenance and exercise recovery. Unflavored or vanilla protein powder will taste best in a blueberry smoothie. Both flavors are available as whey or plant-based powders.

Collagen powder: If you’d rather focus on skin and joint health, add collagen powder. Collagen is a the main protein in our skin and joints.

Nut butters: For a richer smoothie, add 1 or 2 tablespoons of nut butter. Examples include almond butter, cashew butter, and peanut butter. These ingredients have anti-inflammatory fats and antioxidants. Sunflower seed butter is a tasty nut-free option.

Green powders: A green powder is made of dehydrated fruits and vegetables. When added to smoothies, it can add a lot of essential nutrients like vitamins and minerals. Try it in this recipe for extra nutrients. The recommended serving depends on the brand, but you’ll likely need 1 scoop per smoothie.

Step-by-Step Instructions

Blender Tips

Load liquids first.

It’s important for the liquids to go in the blender first. They’ll help the blades get going and pull in other ingredients. This will ensure a smooth and even blend.

After adding the liquids, follow with any powders, seeds, or butters. Next, load leafy greens, fresh fruit, and frozen fruit or ice, in that order.

Blend on high most of the time.

Start your blender on low speed. This will help break down the ingredients. After a few seconds, quickly increase to high. Avoid blending on low the entire time, as this can overheat your blades.

Rotate the ingredients with a tamper.

As the blades rotate, insert a blender tamper through the lid. Next, move it in a circle, making sure to hit all 4 sides of the blender. This will eliminate air pockets and move the ingredients towards the blades, resulting in an evenly blended drink.

Get out every last drop.

A blade scraper is a tool that’s designed to slide under the blender’s blades. This makes it easy to remove leftover smoothie and avoid waste.

Expert Tips

• When freezing blueberries, be sure to arrange them in a single, even layer. This will reduce clumping. After they have frozen, you can put them in a freezer bag.
• If you’d like to use regular spinach, cut away any hard stems before adding it to the blender.
• Skip the date syrup if you want a less sweet smoothie.
• For a thicker drink, add extra frozen blueberries or a few ice cubes.
• Add an extra splash of almond milk if you find the smoothie to be too thick. Blend for 10 seconds to combine.
• You can keep leftovers in the refrigerator in an airtight jar. Enjoy within 1-2 days for the best flavor and texture.

Questions You May Have

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