Healthy Blueberry Smoothie

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Published February 17, 2023 by Dr. Stephanie Gray, DC

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I love a good smoothie recipe. A smoothie is an excellent place to dump all kinds of nutritional goodies. This BLUEBERRY SMOOTHIE does not disappoint. 

This refreshing smoothie is full of amino acids for tissue recovery, gut supporting fibre, and good fats for cognition. This smoothie packs a nutritional punch and tastes delicious!

Frozen blueberries serve as the base for this smoothie. But any mixed berry would work here too (raspberries, blackberries, strawberries).

This smoothie also includes green banana. Yes, green banana. Not yellow with a little green. Green. Adding a green banana may be unusual to you but they add to your daily intake of prebiotic fibre. Prebiotic fibre is fibre that isn’t digestible by your body but instead serves to feed the gut bacteria, helping them grow. Good gut bacteria play a tremendous role in promoting overall health. They help control your immune system, contribute to brain health, they synthesize vitamin K which is important for blood clotting, they may affect your weight among other things.   Unripe bananas have zero carbs but plenty of fibre and thicken the smoothie nicely. You can’t taste the green banana in a smoothie, making it a wonderful addition. Keep green bananas on hand in your freezer and add them to all your smoothies.  

I love smoothies because I can jam all kinds of healthy ingredients in there. In this smoothie I add spinach, collagen powder, MCT oil. Sometimes I add other things like matcha green tea, ashwaganda, maca powder or various mushroom powders for stress /immune support. The weirder the better in my humble opinion!

This smoothie is gluten free, grain free, dairy free, paleo and sugar free, with nut free option.

If you love smoothies, try my other smoothie recipes. Paleo Pumpkin Pie and Ginger Beet Prebiotic Smoothie, Lemon Chia Smoothie.

Why you will LOVE this BLUEBERRY SMOOTHIE!

• A quick, super easy, very filling smoothie that can serve as a meal replacement

• Lots of nutrients hidden in this smoothie

• There are no refined carbohydrates in this smoothie and no added sugar! 

• This smoothie is high in protein and loaded with potassium!

• This smootie is great for promoting gut health, cognition and healthy connective tissues.

What equipment do you need? 

• high speed blender
• smoothie glass/cup

What ingredients do you need?

• 1/2 cup frozen blueberries
• 1.5 cups unsweetened almond milk
• 1/2 green banana (frozen)
• 1 tbsp MCT oil (optional)
• 3 tsp monk fruit sweetener
• 1 tsp vanilla
• 2 tbsp unsweetened unflavoured collagen powder (optional)
• 1/2 cup spinach

How do I make this BLUEBERRY SMOOTHIE

It’s Super EASY!

 Key Ingredients & Substitutions:

•  Frozen blueberries- Frozen blueberries serves as the base for this balanced smoothie. Blueberries boosts the nutritional content and chills the smoothie without need for ice. Frozen mixed berries will also work (strawberries, raspberries, blackberries). If you use fresh blueberries, add a handful of ice to chill the smoothie. 

• Frozen GREEN banana– Using an unripe banana may seem like an unusual ingredient for a smoothie but it’s my new favorite thing! Green bananas can add to your daily intake of prebiotic fiber which supports gut health. Prebiotics are certain foods with undigestible fibres that feed the gut bacteria. Unripe bananas have zero carbs, plenty of fiber and thicken smoothies nicely. I keep unpeeled green bananas ready in my freezer and add them to all my smoothies. If you don’t have green banana, you can substitute with 1/4 cup extra frozen cauliflower or use a small handful of  ice cubes. 

• Almond milk –I used unsweetened almond milk but any “milk” will do. Gluten free oat, cashew, regular milk or even water will work here. Be sure to read ingredients when using dairy free milks. Some are loaded with sugars and emulsifiers which are harmful on the gut. The simpler the ingredients the better. Use A2 cow/goat milk for lectin free. Simply use water if you don’t want to use milk. The colour of your smoothie will be more purple than blue if water is used. 

• Collagen Powder-  I add unsweetened, flavourless collagen to all my smoothies. Collagen powder is chalked full of amino acids that aid in the tissue remodelling process. It helps offset the natural wear and tear process on our joints and connective tissues (tendons, ligaments, fascia). This is especially important if your job is very physical or you work out. I use Bulletproof or Organika collagen powders. Simply omit if you don’t have any.

• MCT oil– MCT oil is a healthy saturated fat that has many health benefits including improved cognition, which is why I include it in this smoothie.  If you don’t have any, skip this ingredient. It is not needed to ensure good taste of this recipe. If you’re not used to MCT oil, start with 1 tsp and work way up to 1 tbsp. It’s a very potent brain fuel! Better than caffeine and without the jitters. Liquid coconut oil is a good substitute. Omit if you don’t have any. 

• Monk fruit sweetener– monk fruit is a calorie free, gut bacteria friendly sweetener. It is popular in keto/paleo/sugar free circles. It was used to add just a touch of sweetness to the dressing. Maple syrup, Swerve, stevia or coconut sugar are good substitutes. Don’t use Splenda. It’s known to be harmful on gut bacteria.  

• Spinach – Spinach boosts the nutrient content of this smoothie. If you use too much spinach, your smoothie will be brown. If this happens, add more blueberries and the lovely blue colour will return. Kale is a good substitute. 

How to Store BLUEBERRY SMOOTHIE 

This smoothie is best if consumed right away. You could store in the fridge for a short time. You may have to stir or reblend if ingredients separate.

Do not freeze.

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