Blueberry protein shake

Blueberry Muffin Smoothie

Blueberry smoothie 401x544 - Blueberry Muffin Smoothie

 

If you love blueberry muffins, then you are certainly going to want to add this smoothie to your morning routine.

 

It’s like a blueberry muffin in a glass.

 

One of the many amazing recipes from my book 175 Best Superfood Blender Recipes Using Your NutriBullet.

 

Full of fiber and protein, this smoothie will not only provide bone-nourishing minerals like calcium, magnesium, and phosphorus, it will help to keep your appetite in check while providing anti-cancer phytonutrients such as polyphenols and lignans.

Blueberry goodness

Almost everyone I know likes blueberries. So quintessentially a late summer treat when they’re in season, local and cheap.

 

There’s no shortage of research showing the health benefits of blueberries; they’re loaded with polyphenols and as far as I can remember, are one of the original superfoods.

 

The main benefit that was being talked about 20 years ago, was blueberries’ ability to promote brain health and possibly reduce the risk for dementia.

 

In particular, blueberries are rich in a polyphenol called pterostilbene and studies on pterostilbene supplements have demonstrated its ability to improve NAD to NADH ratios like nicotinamide ribose can. Improve ratios help to preserve cellular energy throughout life.

Rolled oats

Rolled oats have been a staple for centuries. Used most commonly to make oatmeal porridge, oats are an example of a healthy whole grain.

 

Grains can be part of a healthy diet, but the truth is, their health benefits are largely overstated. The strength of association between their consumption and disease risk reduction is very small BUT that doesn’t mean they have no value.

 

The fiber from the flaxseeds and oatmeal (or chia if you choose) and the banana are a source of gut-friendly prebiotic fiber which helps to encourage the growth of healthy gut bacteria.

 

One-half cup, the amount in this recipe, has:

  • 150 calories
  • 28 g carbs
  • 4 g fiber
  • 5 g protein
  • 12 mcg folate (very little)
  • 0.4 mg vitamin B1 (thiamin) or 33% DV (Daily Value)
  • 150 mg potassium
  • 166 mg phosphorus

 

Not exactly nutrient-dense but they do round out the other nutrients found in the ingredient list.

Greek yogurt

Greek yogurt is just regular yogurt that’s been strained a few more times. That ultimately removes more of the whey, making for a thicker, more nutrient-concentrated product.

 

Greek yogurt is best known for its higher protein content but that’s not all. Because it’s more ‘concentrated’, there are higher amounts of other dairy nutrients on a per-serving basis.

 

A two-third cup of Greek yogurt provides:

  • 130 calories
  • 5 g carbohydrate
  • 8 g fat (for 2% fat yogurt)
  • 11 g protein
  • 200 IU vitamin A
  • 100-125 mg calcium
  • 0.25 mg riboflavin or vitamin B2
  • 0.6 mcg vitamin B12
  • 198 mg phosphorus
  • 322 mg potassium
  • 1.8 gm zinc

 

Of course, bananas are a good source of potassium, but so is the yogurt.

 

Potassium helps to regulate your heartbeat, lowering and maintain healthy blood pressure and is needed to nerve transmission; impulses that our brain and nervous system use to allow the body to function and conduct its daily business.

Blueberry Muffin Smoothie

Course Breakfast, Snack
Cuisine American
Keyword fiber, fruit, oats, protein, smoothie
Servings 1

Ingredients

  • 1 frozen banana
  • 1 cup 250 ml blueberries
  • 2/3 cup 150 ml of Greek yogurt
  • 1/2 cup 125 ml large-flake (old-fashioned) rolled oats
  • 1 Tbsp 15 ml of ground flax seeds (flax seed meal) or ground chia seeds
  • 2 tsp 10 ml lemon juice
  • 1 tsp 5 ml pure vanilla extract
  • 1 cup 250 ml of unsweetened almond milk

Instructions

  1. Use Tall Cup
  2. In a NutriBullet, MagicBullet, or blender add banana, blueberries, yogurt, oats, flax seeds, lemon juice and vanilla. If using a NutriBullet etc, add almond milk to the "Max line", if using a regular blender, use about 1 cup of almond milk. Twist the extractor blade onto the cup to seal. Blend for 30 seconds or until smooth.
  3. Regardless of appliance being used, you can of course thin your smoothie with a little extra water

Recipe Notes

OPTIONAL NUTRITION BOOSTS & SWAPS

  • Add 1 Tbsp (15 ml) wheat germ after the flax seeds
  • Use 1 Tbsp (15 ml) of whole chia seeds instead of flax seeds
  • Add 2 Tbsp (30 ml) of whey protein powder for extra 'umph'
  • Add 1 tsp (5 ml) of your favourite greens powder (note, the colour of the smoothie will change)
  • Add 1 cup (250 ml) of fresh spinach

175 Best Superfood Blender Recipes Using Your NutriBullet will be available in Chapters and Indigo in Canada, and Barnes & Noble in the US, and will be available in Costco too. Of course, you can also order it on Amazon.ca or Amazon.com today!!

 

Doug Cook RDN is a Toronto based integrative and functional nutritionist and dietitian with a focus on digestive, gut, and mental health.  Follow me on FacebookInstagram and Twitter.

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