Blueberry Smoothie Recipe
February is American Heart Month so today I’m spotlighting one of my favorite heart-healthy foods: blueberries! Blueberries are delicious and packed with antioxidants that can help keep the heart in good shape. In today’s post, I’ll tell you why blueberries are a healthy option and share the recipe for one of my favorite smoothies.
Nutrition and health benefits
According to the USDA, 1 cup of blueberries contains:
84 calories
0.5 grams of fat
21.5 grams of carbohydrate
3.6 grams of fiber
1 gram of protein
Being low in calories and high in fiber, vitamins, and minerals makes blueberries a very nutrient-dense food. They are an excellent source of antioxidants, which help to reduce oxidative stress in the body. Oxidative stress can damage cells, thus increasing the risk of developing certain chronic conditions like diabetes and heart disease, or certain cancers. Blueberries are also a great source of manganese, vitamin C, and vitamin K.
The nutrients found in blueberries may help lower blood pressure as well as lower triglyceride levels, both of which can improve heart health. The fiber found in blueberries is also important for heart health as it can help lower cholesterol levels.
Blueberry Smoothie
Ingredients
- 1 cup frozen blueberries
- 1/2 frozen banana
- 2 tbsp peanut butter (or any other nut butter)
- 1/4 cup plain Greek yogurt
- 1/2 cup milk of choice (add more for a thinner consistency or less if you like your smoothie to be thicker)
Instructions
- Combine all ingredients in a blender and blend until smooth. Enjoy right away!
Other ways to eat blueberries
Blueberries are delicious on their own, but there are also a lot of ways to cook with them or add them to your favorite foods other than smoothies. Some of my favorite foods to add blueberries to include:
Blueberries freeze well, so try picking them when they are ripe in the summer, then freeze them for year-round enjoyment! Costco also has a good quality large bag of frozen blueberries for a decent price if you don’t have the option of freezing fresh berries. Like most frozen foods, frozen blueberries should last between 6 months and a year.
As you can see, blueberries are a heart-healthy addition to any diet and there are so many ways to eat them year-round. What are your favorite ways to enjoy blueberries?
