Blueberry Banana Spinach Smoothie

Health benefits

This is a nutritious and delicious green smoothie. Below are a few of the health benefits of the ingredients.

I am not a medical professional or nutritionist, so be sure to do your own research and consult your healthcare provider.

• Blueberries - Blueberries are a good source of antioxidants, fiber, vitamin C, vitamin K, manganese and potassium. Plus, the ADA says they're great for diabetes.
• Bananas - Bananas are a source of vitamin B6, fiber, potassium, magnesium, vitamin C, and manganese.
• Baby spinach - According to WebMD, spinach is a good source of antioxidants, vitamins, and minerals and is great for eye health, heart health, diabetes management, immune health, and more.
• Greek yogurt - Plain Greek yogurt generally has more protein and less sugar than regular whole milk yogurt. Plus, it's thicker, making it perfect for smoothies.
• Chia seeds - According to the Harvard School of Public Health, one tablespoon of chia seeds contains about 2 grams of protein, 5.5 grams of fiber, and omega-3 fatty acids. In fact, they are the richest plant source of omega-3s.

Ingredients

• Frozen blueberries - Frozen fruit gives the smoothie a thick, creamy, slushy consistency. If only fresh fruit is used, the smoothie will be too liquidy. Look for frozen blueberries or frozen wild blueberries.
• Baby spinach - This recipe calls for fresh spinach. Baby spinach is harvested earlier that mature, full leaf spinach. Baby spinach is more tender and sweeter in flavor.
• Milk - Use your preferred milk or unsweetened milk alternative. This recipe was developed using whole cow's milk but is also delicious with plant-based milk such as almond milk, soy milk, oat milk, cashew milk, light coconut milk, and more.
• Yogurt - Use your favorite unsweetened yogurt product. This recipe was developed using plain Greek yogurt.
• Ripe banana - Use fresh or frozen banana. If using both frozen blueberries and frozen banana, ice may not be necessary.
• Chia seeds - Chia seeds
• Ice - Omit the ice cubes for a thicker consistency or if the smoothie will not be enjoyed right away. Ice can water down a smoothie if it sits too long.

See the recipe card for quantities.

Substitutions and variations

Below are a few substitution ideas to make this healthy blueberry spinach smoothie your own.

• Berries - Use any combination of berries as long as they measure to two cups total.
• Dairy-free version - Instead of whole cow's milk and Greek yogurt, use your favorite dairy-free milk and plant-based yogurt alternatives. Try high-protein almond milk or soy yogurt or vegan Greek-style yogurt.
• High protein - Add a scoop of your favorite vanilla protein powder or plant-based protein powder.
• Nut butter - Creamy peanut butter, almond butter, and cashew butter are all great additions. Try adding one tablespoon.
• Hemp seeds - Hemp hearts are a great addition to any smoothie. They are rich in healthy fats and are a great source of plant-based protein. These can replace the chia seeds or be added in addition.
• Maple syrup - This delicious smoothie has plenty of natural sugars, but you can add a small amount of maple syrup, honey, or agave nectar to add more sweetness.

Equipment

A powerful high-speed blender goes a long way when making creamy smoothies. I recommend a Ninja (pictured) or Vitamix.