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Blueberry Banana Smoothie: An Antioxidant-Rich Delight for Energy and Health

Introduction to the Blueberry Banana Smoothie
Looking for a creamy, nutrient-dense smoothie that doubles as a satisfying breakfast or post-workout treat? The Blueberry Banana Smoothie is a luscious blend of antioxidant-rich fruits, plant-based protein, and healthy fats designed to fuel your day. Bursting with vitamins, minerals, and natural sweetness, this vibrant purple smoothie supports heart health, brain function, and sustained energy. Below, we’ll outline the recipe, precise portions, and science-backed benefits of each ingredient, along with calorie counts and tips to customize this delicious drink.

Blueberry Banana Smoothie Recipe
Ingredients and Portions
Here’s what you’ll need for two servings (approximately 16 oz each):

  • Frozen bananas: 2 medium (peeled)
  • Frozen blueberries: 1 cup
  • Almond butter: 2 tbsp
  • Pure vanilla extract: 1 tsp
  • Plant-based milk: 2 cups (preferably soy milk)

Optional Toppings:

  • Drizzle of almond butter
  • Chopped banana
  • Chia seeds
  • Coconut flakes
  • Sliced almonds
  • Fresh blueberries

Preparation Instructions

  1. Add all base ingredients to a high-speed blender.
  2. Blend on high for 60–90 seconds until smooth and creamy.
  3. Pour into glasses and add toppings for extra texture and flavor.
    Total calories per serving (without toppings): ~326 kcal (exact breakdown below).

Health Benefits of the Blueberry Banana Smoothie
This smoothie is a nutritional powerhouse. Let’s explore the science-backed benefits of each ingredient:

1. Frozen Bananas (2 medium)

  • Calories: 210 kcal (105 kcal per banana)
  • Key Nutrients: Potassium, vitamin B6, dietary fiber.
  • Health Benefits:
    • Heart health: Potassium helps regulate blood pressure, reducing stroke risk [1].
    • Energy sustainment: Natural sugars and fiber provide steady energy, ideal for pre-workout fuel [2].

2. Frozen Blueberries (1 cup)

  • Calories: 80 kcal
  • Key Nutrients: Vitamin C, vitamin K, anthocyanins (antioxidants).
  • Health Benefits:
    • Brain boost: Anthocyanins improve cognitive function and memory [3].
    • Immune support: One cup provides 24% of the daily vitamin C requirement [4].

3. Almond Butter (2 tbsp)

  • Calories: 190 kcal
  • Key Nutrients: Healthy fats, vitamin E, magnesium.
  • Health Benefits:
    • Skin health: Vitamin E protects against oxidative damage and supports collagen production [5].
    • Satiety: Healthy fats and protein curb cravings, aiding weight management [6].

4. Pure Vanilla Extract (1 tsp)

  • Calories: 12 kcal
  • Key Nutrients: Vanillin (antioxidant compound).
  • Health Benefits:
    • Mood enhancer: Aromatic compounds in vanilla may reduce anxiety and stress [7].

5. Soy Milk (2 cups)

  • Calories: 160 kcal (80 kcal per cup)
  • Key Nutrients: Complete protein, calcium, isoflavones.
  • Health Benefits:
    • Muscle repair: Soy milk provides 7g protein per cup, supporting recovery [8].
    • Bone strength: Fortified versions offer 30% of daily calcium needs [9].

Why This Smoothie Works for Energy and Antioxidant Support
Antioxidant Powerhouse
Blueberries and bananas deliver a double dose of free radical-fighting antioxidants, protecting cells from oxidative stress linked to aging and chronic diseases [10].

Customization Tips

  • Protein boost: Add a scoop of unflavored or vanilla plant-based protein powder.
  • Lower sugar: Replace one banana with 1/2 cup cauliflower (steamed and frozen) for creaminess.
  • Omega-3s: Sprinkle 1 tbsp ground flaxseed for added fiber and anti-inflammatory benefits.
A glass of Blueberry Banana Smoothie
A glass of Blueberry Banana Smoothie

Conclusion: Savor the Purple Power
The Blueberry Banana Smoothie is a delicious, science-backed way to nourish your body with antioxidants, plant-based protein, and heart-healthy fats. Whether you’re craving a quick breakfast, a post-gym refuel, or a decadent yet healthy dessert, this recipe delivers. Share your creations with #BlueberryBananaBliss and tag @ManitobaHarvest to showcase your vibrant sips!

Bibliography

  1. American Heart Association – Potassium and Heart Health
  2. Harvard T.H. Chan School of Public Health – Bananas
  3. NCBI – Blueberries and Cognitive Function
  4. USDA – Blueberry Nutrition
  5. NIH – Vitamin E and Skin
  6. Healthline – Almond Butter Benefits
  7. NCBI – Vanilla Aromatherapy
  8. NIH – Soy Protein
  9. NIH – Calcium
  10. Healthline – Antioxidants Explained

Share the Purple Power!
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