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How to Make Nutritious Blueberry Smoothie
Recipe

We want to share with you how to make nutritious blueberry smoothie recipe that you will find satisfying, creamy and a snap to make.

You only need a few ingredients that you most likely already have in your kitchen.

Smoothies have grown in popularity since the 1960’s and are not limited to just fruit. Some smoothies contain chocolate, peanut butter, bee pollen and green tea.

We want to keep this smoothie recipe simple, yet delicious and healthy.

The recipe ingredients include organic milk, which is milk produced from livestock raised according to organic farming methods.

Another important ingredient in this delicious blueberry smoothie, is Greek yogurt. Yogurt is milk cultured by special bacteria.

Greek yogurt is yogurt where the consistency was changed by straining it to remove the whey. The great yogurt flavor is not affected by this method.

Next are the chia seeds. These are rich in omega 3s, calcium and phosphorus.

Finally the blueberries. What can we say about blueberries? Well, their properties include minerals, vitamins, powerful anti-oxidant and fiber.

These purple colored fruit may play a role in heart and brain health, assist in the body’s response to insulin and may even play a role in cancer risk reduction. 

Wow! With all the health benefits listed here, do you have to wonder if this nutritious blueberry smoothie recipe is good for you? I don’t think so.

Have this healthy beverage for breakfast, lunch or for a snack. It is also great for the elderly and for children and teenagers.

I know you will enjoy this how to make nutritious blueberry smoothie recipe over and over again.

Prep Time: 5 minutes

Total Time: 5 minutes

Yield: 2 servings

Ingredients:

½ cup frozen blueberries

1 cup Organic fat free milk

1  teaspoon vanilla essence

2 tablespoons non-fat Greek plain yogurt

Juice of ½  lemon

1 tablespoon chia seeds

1 teaspoon honey

Directions:

Combine all the ingredients in a blender and blend until smooth.
This delicious breakfast shake is sure to please the palate.

Tips: You can substitute blueberries with your favorite fruit, or combination of fruits.

You can substitute the cow milk with goat milk, coconut milk, rice milk, soy milk or almond milk. Be sure to get the low fat varieties.         

For thinner consistency add more milk or water to desired consistency

Amount per serving:

                                                            % Daily  Value*

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Calories:                                                                106
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Calories from Fat:                                                    24
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Total Fat: 5 grams (g)                                               2%
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Saturated Fat: 0.431 gram (g)                                   2% -----------------------------------------------------------------
Polyunsaturated Fat: 0.117 gram (g)
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Monounsaturated Fat: 0.94 gram (g)
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Cholesterol: 3 milligrams (mg)                                   1%
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Sodium: 75 milligrams (mg)                                      0%
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Potassium: 263 milligrams (mg)                                 3%
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Total Carbohydrates: 14.27 grams (g)                        5%
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Fiber: 7.1 grams (g)                                                28%
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Sugar: 10.31 grams (g)                         
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Protein: 6.5 grams (g)                                             12%
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Vitamin A:                                                              12%
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Vitamin C:                                                                4%
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Calcium:                                                                31%

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Iron:                                                                       3%

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*Note: Percent Daily Values (DV) are based on a 2000 calorie intake for adult and children 4 years and older. Your daily values may be higher or lower depending on your calorie needs.


Daily Value:

                                Calories        2,000            2,500
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Total Fat                    Less than     65g               80g
 
 Sat Fat                     Less than     20g               25g

Cholesterol                 Less than    300mg           300mg

Sodium                      Less than    2,400mg        2,400mg

Total Carbohydrate                       300g              375mg

 Dietary Fiber                               25g                30g


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