Blueberry Banana Smoothie

Satisfy your hunger, energy, and nutritional needs with this delicious Blueberry Banana Smoothie!  This yummy smoothie is protein packed, loaded with nutrients, and the perfect easy breakfast recipe.  It is the perfect way to start your day off right!

The kids have been keeping me busy this year.

In addition to homeschooling, we've been running around amusement parks, going to the neighborhood water park, and doing a lot of crafts.

Because I am so busy, I'm finding that smoothies are one of the best ways that I can make sure to get the nutrients I need. (Especially since it seems like everywhere we go people are sick.)

One of my go-to recipes is this Blueberry Banana Smoothie.

It is refreshingly sweet, but not too sweet!  I love that it fills me up without weighting me down.

Tips for Making Smoothies:

1. If you prefer a cold drink, make sure you chill all the ingredients upfront. Many fruits, like bananas and berries, do well frozen. This is great because it prevents you from having to water down your drinks with ice.
2. If you are using ice, it is a good idea to break it into small cubes before adding the blender. (Unless you have a high-speed blender that can handle it.). Always add the ice to the blender last.
3. Add your food in small batches to prevent overflowing if you are making more than one smoothie.
4. Try cutting pieces of fruit and veggies to about the same size.
5. Look for frozen fruit on sale! Sometimes you can find great deals. (Even organic sometimes!)

Frequently Asked Questions:

Which is better - juice or smoothies?

This is really a matter of personal preference and your health goals. Since smoothies blend the entire fruit and vegetables, it includes fiber. Fiber helps to maintain blood sugar levels and can improve digestive health. Since the fiber is broken apart in the blender, it is easier to digest than whole raw vegetables. Smoothies are great because you can easily add in boosters like Maca, chia seeds, and flax seeds. Juices don’t have fiber and can be great when you are trying to get quick nutrients into your body. It is very easy for the body to assimilate nutrients from juices quickly. Personally, I enjoy both on a regular basis.

Are Blueberry Smoothies Good for You?

This one is jam-packed with nutrients!

Let's Check Out All the Goodness in this Smoothie!

Benefits of Blueberries

• They may help to improve brain function. Blueberries are loaded with anthocyanins, which can help stop natural cell death by preventing oxidation and promoting detoxifying enzymes. Research shows that anthocyanins activate the NRF2 gene, which jump-starts an antioxidant and anti-inflammatory response. One study of adults 68 and older found that consuming the equivalent of 1 cup of blueberries a day showed improved cognitive function, likely due to the anti-inflammatory response.  Other studies have also suggested that blueberries can help to delay memory decline and improve cognitive function.
• Blueberries have the highest level of antioxidants of all berries, which can help to boost immunity and fend off disease.
• Blueberries can help to protect the heart. One Harvard study showed that women who had more than three servings of berries a week over an 18 year period had a 34% reduced chance of heart attack compared to those who ate less than one serving a week.
• Other benefits of blueberries include promoting eye health and improving digestion.

Benefits of Bananas

• Bananas are high in resistant fiber. Research indicates that this can help to promote weight loss.
• Studies suggest that bananas may be helpful in cutting the risk of  cancer and diabetes.
• My help to reduce the risk of stroke. One study looked at 90,000 women for 11 years to determine the impact their diets had on stroke risk. Those who had potassium from just one banana each day had a 25% reduction in stroke.
• One study showed that bananas are a powerful fruit for lowering the risk of kidney cancer.
• Bananas are a great source of potassium which can help you to recover from a hard work out, reduce blood pressure, and restore electrolyte balance.

Benefits of Cinnamon

• Cinnamon stabilizes blood sugar and may be especially beneficial to those with diabetes. One 2013 study showed that it helped balance blood sugar and lower cholesterol. A 2011 study suggests that it may also be good for those with pre-diabetes.
• It has strong antioxidant and anti-inflammatory properties. A 2013 study in the journal Plant Foods and Human Nutrition found that these properties were maintained even after cooking.
• Can increase alertness. Cinnamon stimulates the part of the brain that helps to keep you alert. Inhale deeply as you sip for maximum effect.
• Note: While cinnamon in small doses is good for you, be careful not to overdo it. It contains coumarin, which can cause problems in high doses. Stick with no more than 2 teaspoons a day and choose true cinnamon rather than cassia cinnamon if you plan to consume large amounts on a regular basis.

Benefits of Maca

• Maca, which is also called “Peruvian ginseng”, has natural stimulating qualities which are similar to the benefits found in ginseng related herbs.  So it is great to take when you are trying to improve your energy levels.
• It helps to support estrogen levels, balances hormones, and may improve fertility.
• Maca is an adaptogen that helps the body manage stress, balance internal systems, and boost immunity. Personally, I find that it helps my energy levels. (This is the brand I take.)
• Supports thyroid health.
• Relieves menstrual issues and can help to reduce the side effects of menopause.

Benefits of Vitamin C

• Vitamin C is a powerful antioxidant that can help to protect against free-radical damage leading to premature aging, heart disease, and cancer. It assists in creating collagen to repair skin and other tissues and helps to boost immune function. This is my go-to brand for many supplements, including Vitamin C powder.
• Vitamin C is a natural immune booster.
• It can help to mitigate the impact of stress hormones which can rob us of energy.
• Vitamin C improves the absorption of iron.
• Vitamin C is critical for the synthesis of collagen and elastin, and helps to contribute to the health of blood vessels.

All of these combine to make this banana and blueberry smoothie the perfect way to fuel your day!

If You Like this Blueberry Banana Smoothie Recipe You May Also Like:

• Cherry Banana Quinoa Smoothie
• Almond Butter Banana Quinoa Smoothie
• Cherry Lime Smoothie
• Cocoa Banana Quinoa Smoothie

Blueberry Banana Smoothie

Print Recipe

5 from 12 votes

Blueberry Banana Smoothie

Start your day right with this Blueberry Banana Smoothie recipe. This delicious smoothie is protein packed, loaded with nutrients and the perfect easy breakfast recipe.

Prep Time5 mins

Total Time5 mins

Course: Breakfast, Snack

Cuisine: American, Gluten Free, Healthy

Keyword: creamy

Servings: 1

Calories: 353kcal

Author: Wendy Polisi

Ingredients

• 1 cup almond milk more to desired consistency
• 1 banana frozen
• 1 cup blueberries frozen
• 1 scoop vanilla protein powder
• 1 teaspoon cinnamon
• Optional:
• 1 teaspoon maca powder
• ¼ teaspoon vitamin C powder

US Customary - Metric

Instructions

• Add almond milk , banana, blueberries, protein powder and cinnamon to a blender.
•  If desired, add in maca powder and vitamin C powder. 
• Process until smooth. 
• If you prefer a thinner smoothie, add more almond milk or water to desired consistency and blend.

Notes

Variations for this Blueberry Banana Smoothie

• Add a healthy dose of greens by throwing in a handful of chopped parsley or spinach.
• Don’t like bananas? Use mango or orange instead and if it isn’t sweet enough add in in touch of stevia or Swerve.
• If protein powder isn’t your thing, try using a ½ cup plain, vanilla, or blueberry yogurt instead. Another great option to boost protein without using protein powder is 1 to 2 tablespoons of your favorite nut butter.
• Add a refreshing kick with one small seeded and diced cucumber.
• Add in ¼ cup cooked quinoa and 1 tablespoon chia seeds for an extra nutrient boost.

Nutrition

Calories: 353kcal | Carbohydrates: 54g | Protein: 26g | Fat: 5g | Sodium: 627mg | Potassium: 616mg | Fiber: 9g | Sugar: 30g | Vitamin A: 155IU | Vitamin C: 25.8mg | Calcium: 358mg | Iron: 6.8mg