Blueberry Surprise Smoothie (Day 3 – Blue)

This recipe is part of a series of colorful smoothie posts to celebrate Pride month.

It turns out, blueberries are purple when blended. (Surprise!)

Have you guys seen those lovely blue smoothies on Instagram…the pale blue ones that hypnotize you like a clear summer sky?

Well, this was not one of those smoothies.

Evidently, the sky-blue color comes from using Blue Majik (a blue spirulina that has the yellow pigment removed) or the butterfly pea flower. And sadly, neither of these are readily available in stores.

So, while this was not the truest blue smoothie I set out to make for Day 3 (and it tested every ounce of the control freak in me), I was determined to keep things simple.

And here’s where I landed. And it tasted lovely. Which is all that matters when you’re drinking a smoothie. Right?

This smoothie has blueberries (both fresh and frozen), a banana, oats, chia seeds, almond milk and water.  It’s nutritious, filling and goes down a treat; and would be perfect for breakfast or an afternoon snack.

And, if you truly don’t care about the color, throw in a handful of baby spinach and a couple teaspoons spirulina. It will still taste great AND more importantly, sustain your energy levels for hours.

Recipe super-powers:

It’s the blueberries, naturally! These berries contain an abundance of anti-inflammatory flavonoids (called anthocyanidins); responsible not only for their bluish-purple color, but also for their fantastic antioxidant activity. This means they’re super efficient in cleaning up oxidative damage in the body! In particular, this antioxidant power is associated with protecting the brain from Alzheimer’s disease and reducing the risk of age-related macular degeneration and cataracts (2). Studies have also shown a link between consuming blueberries and a reduced risk of cardiovascular disease and Metabolic syndrome (1); specifically with regards to improved insulin sensitivity and endothelial function (3,4). Finally, the fiber in blueberries (both soluble and insoluble), seem to help promote bowel regularity. And let’s be honest – anything that helps you poop every single day is a fine thing indeed! (2)

Blueberry Surprise Smoothie

Prep Time5 mins
Cook Time5 mins
Total Time10 mins
Course: Drinks, smoothie, Snack
Keyword: smoothie
Servings: 3 cups
Author: Mukta Gadkari

Ingredients

  • 1 cup blueberries I used a mix of fresh and frozen
  • 1 banana
  • 1/4 cup oats
  • 1 tbsp chia seeds
  • 1 cup almond milk
  • 2 cups water

Instructions

  • Wash the blueberries thoroughly and prep the remaining ingredients.
  • Add all ingredients to a high-speed blender. Blend slowly at first, then on high-speed until smooth.
  • Add more water or ice-cubes (if needed) to thin out more.
  • Pour and enjoy! Store extra in a mason jar or bottle and consume within 24 hours.

References:

(1) Basu, A., Du, M., Leyvah, M.J., et al (2010). Blueberries decrease cardiovascular risk factors in obese men and women with metabolic syndrome. In The Journal of Nutrition. 140(9). Retrieved from: https://doi.org/10.3945/jn.110.124701.

(2) Murray, M., Pizzorno, J., & Pizzorno, L. (2005). The Encyclopedia of Healing Foods. New York, NY: Atria Books.

(3) Stull, A.J., Cash, K.C., Johnson, W.D, et al (2010). Bioactives in blueberries improve insulin sensitivity in obese, insulin-resistant men and women. In The Journal of Nutrition. 140(10). Retrieved from: https://doi.org/10.3945/jn.110.125336.

(4) Stull, A.J., Cash, K.C., Champagne, C.M, et al (2015). Blueberries improve endothelial function, but not blood pressure, in adults with metabolic syndrome: A randomized, double-blind, placebo-controlled clinical trial. In Nutrients 20157(6), Retrieved from: http://www.mdpi.com/2072-6643/7/6/4107/htm.

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