A Blueberry Smoothie is a great way to start your day or even enjoy as a mid afternoon pick me up. This smoothie is high in energy boosting carbohydrates and muscle building protein as well as essential fatty acids, vitamins, minerals, antioxidants and fiber. It is simple to whip up and the nutrient composition can be adjusted based off of your individual goals. Watching your calorie intake? Then make it with water instead of milk. Trying to pack on the pounds? Add an extra tablespoon of flaxseed oil and use whole milk. Want to boost your energy intake or recover after a hard workout? Add a banana and some honey. Below is listed the basic ingredients of a Blueberry Smoothie, from here you can decide how to customize it to reach your goals.
Basic Blueberry Smoothie Recipe:
1 cup frozen blueberries. Blueberries are naturally high fiber, vitamin C and iron, as well as antioxidants and phytochemicals. Research suggests that by enjoying a daily serving of blueberries you can help reduce risk for heart disease and cancer. On a side note, in this recipe I like to use the frozen blueberries instead of fresh because I find that when blended, it gives a nice consistency and there is no need to add extra ice.
8 – 10 oz skim milk. The amount of milk needed will vary based off of other ingredients used and your desired level of consistency. If you are watching your calorie intake but still want to reap the rewards from the calcium, then use 4 ounces of milk and 4 – 6 ounces of water. If you are lactose intolerant then you can easily substitute soy, rice, or almond milk.
1 scoop 100% pure whey protein powder. I like to use just a plain whey protein powder without any added ingredients or fillers. Just keep it simple. The protein in the smoothie will help to build and repair muscle tissue and keep you satiated longer. If you cannot tolerate whey protein, no worries, there are many other options such as egg white, rice, pea, hemp, and soy protein powder.
1 Tbsp flaxseed oil. Flaxseed oil is a great way to increase your intake of heart healthy Omega-3 fatty acids. Another thing I really like about flaxseed oil is that it really does not have much of a taste, so there is no need to worry about it giving your smoothie a strong flavor.
1 Tbsp ground Psyllium husk. Psyllium is derived from a seed and naturally contains high levels of dietary fiber. Adding some Psyllium to your smoothie is a great way to boost the overall fiber in your diet!
Combine all ingredients in a blender. Add ice if necessary. Blend. Serve and enjoy!
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