|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 2g||3%|
|Saturated Fat 1g||7%|
|Total Carbohydrate 39g||14%|
|Dietary Fiber 1g||3%|
|Total Sugars 37g|
|Vitamin C 5mg||23%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Whether it's summer and blueberries are abundant in the market or you happen to have some stashed in your refrigerator or freezer, a smoothie is a great way to enjoy this good-for-you fruit. Whereas some smoothie recipes can have hidden sources of fat and calories, this 2-ingredient blueberry smoothie is healthy, thanks to the low-fat yogurt.
This recipe calls for fresh or frozen blueberries and blueberry yogurt, but feel free to use plain low-fat yogurt, regular yogurt, Greek yogurt, or even low-fat vanilla yogurt for some added sweetness. (Keep in mind a yogurt with more fat and calories will change the nutritional breakdown.) Be sure to wash the blueberries right before use. This recipe can be doubled, tripled, or quadrupled and will come out perfect every time.
6 ounces low-fat blueberry yogurt (2/3 cup)
1/2 cup ice
1/4 cup fresh or frozen blueberries
Handful of blueberries
Gather the ingredients.
Add the blueberry yogurt, ice cubes, and blueberries to a blender.
Blend on high until the ice cubes are crushed and you have a smooth consistency.
Pour into a glass and serve immediately, garnished with a few extra blueberries if desired.
Are Smoothies Good for Weight Loss?
Although a smoothie is a way to combine several fruits and vegetables into one recipe, it isn't necessarily going to help with losing weight. Because a smoothie is something you drink instead of eat, it won't satiate the appetite like chewing the actual ingredients will. In addition, many smoothie recipes include sugary ingredients which can add calories to the drink.
- Add silken tofu to the basic blueberry recipe for a boost of protein.
- Replace the yogurt with 1/4 cup low-fat milk, increase the blueberries to 1/2 cup, and add 1 cup spinach. Blend until smooth. If too thick, add an additional ice cube or more milk.
- Include other berries like raspberries, strawberries, or sliced fresh fruit like peaches or plums.
- Create a tropical mix by adding to the blueberries fresh pineapple, mango or papaya, strawberries, red or green grapes, ripe banana, oranges, frozen limeade mix, and grenadine.
- For a vitamin-rich smoothie, try this combination: yogurt, spinach, banana, blueberries, strawberries, flax meal, apple, and coconut milk blended together.
Why are Blueberries a Superfood?
With tremendous antioxidant properties, blueberries are among the most nutrient-dense berries. Low in calories, blueberries are high in fiber, vitamins C and K, and manganese. They are an excellent addition to your diet in any shape or form, and a delicious smoothie is a tasty way to get your dose of vitamins and minerals.