Healthy Blueberry Smoothie with Almond Butter

How to Make this Blueberry Smoothie

I like using an immersion (stick) blender, but a regular blender will work just fine. You can use fresh or frozen blueberries. I love using berries for smoothies, pancakes, and muffins throughout the year so I like to keep some in the freezer (check out my Top 10 Tips for Using Frozen Food in a Plant-Based Diet).

I suggest pulling the berries out of the freezer first and letting them sit out for about a half-hour, or microwaving them for 30 seconds first. And I use a fresh banana if I have it. If I am working with a frozen banana, I also defrost it a little first. This way I find the fruit blends easily and smoothly. And I add ice chips to make it all cold and delicious.

If you like to have this for breakfast, you can defrost the berries in the refrigerator overnight. Some people like to make plastic bags of frozen fruit for smoothies: that can keep things organized and save time, too.

What Type of Milk to Use?

I prefer vanilla-flavored soymilk. There is some little added sugar in it, so no additional sweeteners are needed. If you want a lower sugar recipe, try light vanilla soy milk or unsweetened soy milk and add 1/4 teaspoon of vanilla extract. If you wish, add a sugar substitute, or soak a date or two in warm water, and add to your blender.

You could use any plant-based milk you wish, but soy milk is one of the highest in protein with 6 to 8 grams per 8 oz. cup: something I try to seek out to help make sure I have enough. Plant milk fortified with calcium and vitamin D, and vitamin B₁₂ is also something to look for. I don’t recommend coconut milk due to the higher saturated fat content.

Plant-based yogurt would work as well. This blueberry smoothie will be thicker (you can use less ice if you want) and will likely be lower in protein.

Nutrition in this Smoothie

This smoothie has 12 grams of protein and 10 grams of fiber, with just 2 grams of saturated fat. The protein and fiber make it quite filling and satisfying! The flaxseeds in this recipe make the blueberry smoothie a little thicker and add some important nutrients like alpha-linolenic acid (ALA).

Our bodies convert some of this to omega-3 fatty acids, and ground flaxseeds, flaxseed oil, walnuts, and chia seeds are good plant sources. Omega-3 fatty acids like arachidonic that is created from ALA can help with regulating blood pressure and heart rate, according to this article from the Harvard Health Letter.

Make sure to use flaxseeds which are already ground in this recipe. Flaxseeds, berries, and almond butter all contribute to the fiber content. Blueberries are quite nutritious, even compared to other fruits. They are high in fiber and vitamin C, and rich in the antioxidant anthocyanin – which may help to prevent heart disease. (Learn more about this from the many research studies done on blueberries listed here).

This recipe also has 330 milligrams of calcium, which is about a third of the RDA for adults under 50.

Flavor Variation Ideas

Peanut butter is fine in place of almond butter. I am sure other kinds of nut butter would also add to the creamy texture and flavor but have not tried them yet. You can also try tahini (sesame paste).

Strawberries could be used instead of blueberries. I like using a mix of frozen mixed berries with raspberries, strawberries, and blueberries (also great for on top of waffles!). I have made it without the banana: it was just okay as the consistency was thinner.