Smoothies are easy, healthy, and fast.
They are quick to make, delicious to enjoy and nutritious for your body.
Healthy, convenient and portable smoothies are truly one of the best way to fuel the body on-the go.
Not only that, smoothies like this "blueberry smoothie" are sweet, a tad chocolatey and filling that they can satisfy everything from sweet cravings to an empty stomach, while providing the body with important minerals and vitamins.
Believe it or not, each serving of this simple blueberry smoothie provides 89% of vitamin E, 55% of antioxidants, 26% of vitamin c and 24% of vitamin B6 you need in a day.
What's even more appealing is that there is only 220 calories in a full cup of this blueberry smoothie.
So what are the key ingredients that provide this massive nutritional power?
As the name of the smoothie suggests, there are three nutrition power houses in this drink.
- Dark chocolate - cocoa powder, unsweetened
Let’s take a look at each of the ingredient.
Blueberries are one of the healthiest berries amongst all berries.
And it's also the king of "super food".
They’re packed with antioxidants, vitamins, minerals and contain a decent amount of fiber, about 4 grams per cup.
In fact, blueberries was ranked #1 when compared to 40 other fruits and vegetables, according to the USDA, for their nutrient density and antioxidants activity levels.
This blueberry smoothie recipe is full of vitamin C and K.
One cup of blueberries contains 35% of the daily recommended intake of Vitamin K.
Blueberries are a rich source of this important fat-soluble vitamin.
According the Dr. Mercola, it is essential for building and maintain strong bones, as well preventing heart disease and helping vitamin D to be more effective and perform at it’s peak.
You can find following nutritional values in every cup of blueberries frozen or fresh.
- 84 calories
- 21 g carbohydrates – 7% RDV
- 4 g fiber – 14% RDV
- Vitamin K – 36% RDV
- Vitamin C – 24% RDV
- Manganese – 25% RDV
- Vitamin E – 4% RDV
- Thiamin – 4% RDV
- Riboflavin – 4% RDV
- Vitamin B6 – 4% RDV
- Copper – 4% RDV
- No fat
- No cholesterol
Despite their high nutrient density, "blueberries are low in calories" and fat.
They are truly one of the nature’s greatest treasure to our health.
Banana is probably the reason why you love Jamba Juice smoothie so much.
It gives the smoothies the creamy smooth texture we all love.
But banana does more then just gives smoothies their smooth creamy texture and adding sweetness.
Bananas have some crazy health benefits.
Here’s what one medium banana provides:
- Potassium: 12% of the RDI.
- Vitamin B6: 22% of the RDI.
- Vitamin C: 17% of the RDI.
- Magnesium: 16% of the RDI.
- Copper: 5% of the RDI.
- Manganese: 16% of the RDI.
- Net carbs: 24 grams.
- Sugar: 14.4 grams
- Fiber: 3.1 grams.
- Protein: 1.3 grams.
- Fat: 0.4 grams.
Bananas are excellent source of potassium, an important mineral that has numerous functions in the human body, including brain functions and energy regulation.
Potassium helps your muscles to contract, help regulate fluids and mineral balance in and out of the body cells.
Potassium also helps maintain normal blood pressure by blunting the effect of sodium.
Bananas also contain a fair amount of fiber, as well as several important antioxidants.
Despite, minerals and vitamins in bananas appear to outweigh any negative impact of the sugar when it comes to blood sugar management.
One study suggests that eating a banana before a workout can provide same workout boost as pre-packed carbohydrate sports drinks.
I don’t know about you, but chocolate has always been one of my guilty pleasure treats.
And now knowing dark chocolate health benefits, I no longer feel guilty eating and enjoying a piece of chocolate as long it contains at least 70% cacao.
The "best dark chocolate" needs to contain at least 70 to 85% of cacao.
Let’s see what you get from 100 g bar of dark chocolate.
- 11 g of Fiber
- 8 g of Protein
- 98% of your RDA (recommend daily average) of Manganese
- 89% of your RDA of Copper
- 67% of your RDA of Iron
- 58% of your RDA of Magnesium
- 31% of your RDA of Phosphorous
- 22% of your RDA of Zinc
- 21% of your RDA of Potassium
But, what makes dark chocolate so healthy?
It's the cacao, the main ingredient in any dark chocolate.
Although you can add a small piece of dark chocolate into your smoothie, what I prefer even more is raw cocoa powder.
It is even better than dark chocolate, since it's raw cocoa powder. It's pure as it gets.
So that's what we’re going to be using today as our third ingredient for our smoothie.
In just 1 tablespoon, cocoa powder provides 10% of the RDV of both manganese and copper.
If you aren't familiar yet, copper is one mineral that is often overlooked, but is incredibly important for forming collagen for healthy skin, energy production and to increase our body’s absorption of iron.
That's it for the three key nutrition providers.
Now you now the ingredients that make this blueberry smoothie healthy; let’s make it.
Here are the ingredients you need to make this yummy smoothie.
- 1 cup frozen blueberries
- 1 half medium frozen banana(sliced)
- 2 teaspoons cocoa powder
- 3/4 cup of low fat Greek yogurt
- 1 cup milk of choice (I used almond milk for my)
- 1/4 teaspoon vanilla extract
- 2 teaspoons of raw honey.
- Add the ingredients in the blender in the order listed.
- Blend until smooth. Enjoy!
There you have it! A quick healthy and delicious blueberry smoothie that takes less than 5 minutes to make.
Being able to throw ingredients into a blender, mix them up, and then drink your smoothie at home or take it on the go is an invaluable option for busy people trying to eat healthy and wanting to add more fruits and veggies to their daily meal planning.
Smoothies provide a quick and easy way to loaded up on important minerals and vitamins, without sacrificing taste and satisfaction.
Leave me a comment below to let me know how your blueberry smoothie turned out.
And, what are some of your favorite healthy ingredients you like to add to your smoothie to make it healthier and awesome?