Whether it is summertime when blueberries are abundant in the market, or you happen to have some stashed in the fruit bin or freezer compartment of your refrigerator, a smoothie is a great way to enjoy these good-for-you berries, and this low-calorie blueberry smoothie recipe is a quick and healthy version.
This recipe calls for fresh or frozen blueberries and blueberry yogurt, but feel free to use plain low-fat yogurt, regular or Greek, or even low-fat vanilla yogurt for some added sweetness. Be sure to wash the blueberries right before use.
This recipe can be doubled, tripled, or quadrupled and come out perfect every time.
- 6 ounces low-fat blueberry yogurt
- 1/2 cup ice cubes
- 1/4 cup blueberries (fresh or frozen)
- To a blender, add the blueberry yogurt, ice cubes, and blueberries.
- Blend on high until the ice cubes are crushed into small pieces and you have a smooth consistency.
- Pour and serve. You can top with a few extra blueberries if you wish.
Turn this superfood into a real powerhouse by blending blueberries with these other good-for-you foods:
- 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.
- Instead of blueberries, use raspberries, strawberries, or sliced fresh fruit like peaches or plums.
- Make a low-fat pumpkin smoothie by blending together 1/4 cup pumpkin purée, 1/4 very ripe banana, 1 1/2 teaspoons honey, 1/4 teaspoon pumpkin spice, 1/4 teaspoon vanilla, and 1 cup of crushed ice.
- Go tropical by combining fresh pineapple, mango or papaya, strawberries, red or green grapes, ripe bananas, oranges, frozen limeade mix, and grenadine.
- If you like the flavor of V8, this vegetable smoothie might be the one for you. It combines tomato juice, carrot juice, celery with leaves, spinach, cucumber, and ice for a refreshing, nonsweet cooler.
- If you prefer drinking your vitamins rather than gulping them down with water, try this combination—yogurt, spinach, banana, strawberries, flax meal, apple, and coconut milk blended together.
Health Benefits of Blueberries
With its tremendous anti-oxidant properties, the blueberry is among the most nutrient-dense berries. Low in calories, the blueberry is high in fiber, vitamins C and K, and manganese—so you cannot go wrong with a serving of the sweet blueberry.
As is evident, blueberries are an excellent addition to your diet in any shape or form, and a delicious smoothie is a tasty way to get your dose.
Origin of Smoothies
There is some debate about the origin of smoothies, also known as smoothees. Some feel the introduction of the Waring blender in 1939 started the craze for all things blendable when everything from meat to vegetables and fruits was thrown in the traditional glass jar and whizzed to a pulp.
Others believe it was a Smoothie King soda jerk who wanted to create a healthy milkshake for those with lactose intolerance who created the first smoothie.
However it came about, today, the smoothie can be found in malls, mom-and-pop stands, grocery stores, health food stores, specialty shops, and work-out centers. Many of them are loaded with fat and sugar, while others include low-fat or no-fat dairy, protein powders, and multivitamins, and have replaced energy drinks loaded with caffeine.
|Nutritional Guidelines (per serving)|
|Total Fat||6 g|
|Saturated Fat||4 g|
|Unsaturated Fat||2 g|
|Dietary Fiber||2 g|