Blueberry Smoothie Recipe

Happiness Is Only A Sip Away…

Did you know that blueberries can make you happy? Sure, this blueberry smoothie recipe might make you smile because it’s so quick, easy and delicious. But that’s not what I’m talking about.  Two separate 2017 studies from the Univeristy of Reading have shown a significant boost in mood shortly after blueberry consumption.

The results are linked to the blueberries’ flavanoids, and had the same effects whether it was adults or children eating/drinking the blueberries. Also, it takes about 2 hours to start feeling the happiness side effect. 

So not only will this blueberry smoothie keep your tastebuds pleased and your tummy full, it will literally make you feel more positive. And who couldn’t use a little lift?

What Makes Blueberries Blue?

Scientists have long been trying to solve the mystery of what makes blueberries blue. Only very recently (February 2024) did the news finally come out: chemical structures inside the fruit’s waxy coating reflect a blue hue. 

In reality, blueberries’ true color is more of a dark red and purple. Imagine the bright color that pops out when you squish a frozen blueberry, or press a handful into juice. It’s a deep beautiful color, but no one would call it blue. More like, maroon meets violet. 

The Science Advances study states that particles in the wax scatter blue and UV light, making the berry appear blue not only to humans but to birds and other animals that see UV light. 

Why would blueberries want birds to see them? An intricate trick of nature, since birds will spread the blueberry seeds and keep the plant alive for generations to come. 

Turns out the cute and innocent little blueberry is actually insanely clever. 

Blueberry Smoothie Recipe Ingredients

One of my favorite things about smoothie recipes, especially ones like this blueberry smoothie recipe, is that they are easy. They are quick. And they are SHORT. Barely any space is needed for the ingredient list, and that makes me feel like whatever is coming is going to be a breeze.

This blueberry smoothie can honestly be made with only 3 ingredients: blueberries, a banana and your milk of choice (mine is unsweetened almond milk). But I say 3-5 because things only get better if you have some yogurt and/or peanut butter on hand.

Do you need yogurt? No. But it’s my first pick for extra pizazz because of the creaminess it lends. If you were going to turn this shake into a smoothie bowl, I would actually recommend using yogurt over milk since you might want a thicker base anyway. To make it drinkable though, milk is essential and yogurt is not. 

And just a side note for anyone struggling with morning sickness: I swap the banana for yogurt every time all the foods and smells (yes, even bananas) make me sick. In fact, a frozen berry, almond milk and yogurt smoothie is my essential go-to for breakfast every darn day, and one of the few foods I can not only keep down, but that provide all the nutrients I’m not getting anywhere else.

And then, of course, I can hardly provide a smoothie recipe without at least mentioning peanut butter. Kidding, not EVERY smoothie requires peanut butter. (But in my opinion, most actually do.) 

Yes, I love peanut butter. It keeps you full, provides healthy fat, fiber, vitamins and minerals, and instantly adds a subtle (or not so subtle) nuttiness to anything it touches. This smoothie is only made better by the creamy good stuff, but for those looking simply for blueberries, it is certainly not a mandatory ingredient. (And as I mentioned above, with morning sickness not only are bananas out of the picture, but so is peanut butter.)

Sometimes, you just want to taste the berries. And a quiet milk plus a banana for sweetness definitely let the blueberries shine. 

Note: if you do want to add yogurt or peanut butter, it does not matter which you pick or if you pick both. Any variety here works just fine.

Blueberry Smoothie Recipe Health Benefits

Blueberries: There are so many health benefits of blueberries, they are considered a superfood. Anthocyanins are the rockstar healers in blueberries, working on everything from cognitive decline to heart disease and diabetes. Blueberries also slow down aging by reducing inflammation and combating free radicals. 

Bananas: This yummy fruit is known for its potassium content, but they’re also quite high in copper, magnesium and even vitamin C (if you’re beginning to suspect this smoothie is rich in vitamin C, you’re right!). The greener they are, the more resistant starch they carry, which is a fiber-rich prebiotic to feed the good guys in your gut. 

Almond Milk: Full of vitamin E and calcium, almond milk makes a great low-sugar, low-calorie base (that is, if you buy unsweetened), or is yummy on its own. It’s also often fortified with vitamin D. An even healthier option is to make your own!

Optional:

Yogurt: Made from fermented milk of any kind, yogurt boasts tons of calcium and probiotics. It’s a healthy base to many dishes, or an easy, nutrient-rich snack. Whether made from dairy, coconut or cashews, yogurt is one of the few foods that houses live active cultures.

Peanut Butter: A great way to get in your healthy fat, peanut butter is what turns a snack into a filling meal. The fat and protein help protect your blood sugar from spiking when you eat fruit. Peanut butter offers a healthy dose of B vitamins to keep your skin, hair and nails looking beautiful (and your mood nice, as b6 is a go-to hormone-balancer). 

How To Make This Blueberry Smoothie Recipe

This blueberry smoothie could not be easier to make. Toss all your ingredients in the blender and hit go! If you’re not using peanut butter, it doesn’t matter what order you put everything in. If you are using peanut butter, add it last and try aim for the center of your blender so it doesn’t get stuck on the sides when blending.