You can jazz your mornings up by incorporating a blueberry smoothie recipe as part of your breakfast, turning it from bland to appealing.
In this article, we show you how to make a nutritious smoothie. We also inform you of the health benefits that come with it.
And with frozen blueberries available year-round, this smoothie will give you something to look forward to having every week.
Are Blueberry Smoothies Healthy?
Yes, they certainly can be. Ours has the bonus of being both healthy and enjoyable.
Blueberries are an antioxidant powerhouse. And just like mangoes contain beta-carotene that makes them yellow, blueberries (and red cabbage) contain anthocyanin, making them appear blue.
These flavonoids have characteristics that include cancer-fighting abilities, lowering the risk of cardiovascular disease, and aiding weight control.
Blueberries are particularly high in vitamins K and C. Half a cup of frozen blueberries contains 14% of the vitamin K1 DV (Daily Value).
Also known as phylloquinone, vitamin K is essential to maintaining bone strength. One way it does this is by defending against clinical fractures.
In one clinical trial, it proved effective for postmenopausal women with osteopenia. Daily supplementation of vitamin K1 caused a 50% reduction in fractures over a period of 2 years.
We’ve included rolled oats to add whole grain benefits. Oats are loaded with beta-glucan which can support weight loss by keeping your stomach feeling full for longer.
The highly nutritious chia seeds add fiber that will promote bowel movements and prevent constipation. While the addition of orange juice contributes to your immune-boosting, daily vitamin C intake.
How to Make Blueberry Smoothie Recipe
Step 1: Start by measuring out the ingredients into separate bowls. For a thick texture, choose frozen berries instead of fresh ones, and add them into your blender.
Step 2: Add chia seeds and oats. These will also make this smoothie thicker.
Pulse until the ingredients are well mixed.
You’ll want to mix these ingredients first before the liquid ones to achieve a thicker smoothie. The idea is that the liquid ingredients will not have a chance to melt the solids.
Step 3: Next, pour the milk, yogurt, honey, and orange juice into the blender to give this smoothie fluidity and added flavor. Pulse the ingredients once again until you have a smooth texture.
Fresh vs Frozen Blueberries
By now, you have the idea that frozen berries are better for making a thick blueberry smoothie. However, there could be some downsides to this.
Let’s assume you buy frozen blueberries from the supermarket. Chances are, they’ve gone through a blanching process to preserve flavor, color, and texture.
Unfortunately, this may also result in the loss of up to 80% of nutrients. You can freeze your own fresh berries to achieve thickness while preserving nutrients.
What to Mix into a Blueberry Smoothie Recipe
Blueberries have a naturally potent flavor. They are sweet, acidic, and tart, and mixing them with other elements usually accentuates their sweetness.
Here are some ingredients you can add into your blueberry smoothie recipe:
Bananas are a sweet complement to the acidic notes of blueberry. They also add some bowel-supporting fiber.
Using them gives a smooth viscosity to smoothies, and it’s even better when you start with frozen banana chunks.
Strawberries are slightly more acidic than blueberries. They’re also loaded with immune-boosting vitamin C.
You may want to add a wholly sweet element that balances the overall acidity to make this smoothie more palatable.
Spinach would be excellent in this smoothie, given you add another element like bananas. That’s because the mineral taste of spinach may be hard for some people to swallow.
Masking it with a sweeter fruit makes it more pleasant. Here’s a mango smoothie recipe that actually incorporates spinach to make a healthy blend.
Mangoes make fabulous smoothies.
They’re sweet and juicy, with a lot of substance. Adding them will contribute to making a thicker, delicious beverage with pleasant hints of sweetness.
Peach is yet another fruit that exquisitely balances sweetness and acidity.
White-flesh peaches, in particular, are predominantly sweet and will mix better in this smoothie. They’re light and aromatic, adding flavor without overpowering the blueberries.
Yogurt to a smoothie is like jelly to a peanut butter sandwich. Your smoothie can do without it, but it’s so much better with it.
It makes the best smoothies, adding mild flavor and substance, as well as protein and probiotics. But of course, you can replace it with other creamy elements like coconut cream.
Milk is excellent for contributing to the fluid consistency of smoothies. It’s usually in small amounts, so if you don’t like it or can’t have it, add water instead.
How Many Calories Are in This Recipe?
This blueberry smoothie recipe contains 210 calories, with most of them coming from carbs in the form of sugar and fiber. So we recommend that you drink it, at most, twice a week to manage and maintain a low-carb diet.
It’s also relatively high in nutrients like protein and vitamins C and K. So it’s worth every calorie, as it provides healthy, nourishing sustenance.
Healthy Blueberry Smoothie Recipe
- 12 oz frozen blueberries
- 1/4 cup old-fashioned rolled oats
- 1 tbsp chia seeds
- 1 cup whole milk
- 1/2 cup orange juice
- 1/4 cup plain Greek yogurt
- 4 tbsps honey
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- Add blueberries, oats, and chia seeds into a blender. Blend to form a paste.
- Add milk, orange juice, yogurt, and honey. Blend until smooth.
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