Blueberry Avocado Smoothie
by Jodi Danen, RD
Start your morning off with a delicious, nutrient-packed smoothie! Avocado provides a uniquely silky smooth texture to this smoothie without an overbearing taste. Plus, avocados are great to kick off the day since they’re high in potassium, fiber and healthy fat.
Adding flax seeds to your smoothie is a great way to incorporate Omega-3 Fats and fiber into your diet. Feel free to explore other seeds! Chia seeds are also loaded in Omega-3’s and antioxidants. I personally like to add hemp seeds for that extra 10 grams of protein!
Nutrition Tip: Blueberries pack a plant compound called anthocyanins that give the berries their blue hue and may help with memory and learning in kids and grown-ups alike. They’re one of the few fruits native to the U.S.
Make-Ahead Tip: Freeze smoothie packs to quickly add to your blender. Just place all ingredients except milk (or liquid of choice) into a freezer-safe ziptop bag and freeze. When ready to blend, just add to blender with liquid and blend!
Avocado doesn’t really change the flavor of your smoothie, so this is also a nutritious fruit smoothie option for the kids to try!
Other great ways to use avocados!
- Avocado toast: Mashing a hass avocado with red wine vinegar, salt, pepper, and garlic powder is my go-to filling breakfast topped with dry roasted edamame or pumpkin seeds.
- Hair Mask: If you’ve been dealing with dry/itchy/flakey scalp (we’ve all been there,) an avocado hair mask helps replenish moisture, soothing the scalp and helping hair grow and strengthen. Add a little oil and maybe some lemon, as it’s an antifungal that can help with dandruff.
- DIY Facemask: Experiencing dry skin? My favorite DIY facemask is mashed avocado with plain organic yogurt and honey. Avocados give that extra boost of hydration and Vitamin E to help prevent wrinkles.
Blend It Your Way: Customizing Your Blueberry Avocado Smoothie
While the basic Blueberry Avocado Smoothie recipe is delicious on its own, there’s plenty of room for customization to suit your taste preferences or nutritional needs. Try adding a scoop of your favorite protein powder to make this smoothie a more filling breakfast or post-workout snack. For an extra boost of fiber and omega-3 fatty acids, toss in a tablespoon of chia seeds. If you’re a fan of fresh herbs, a few mint leaves can add a refreshing twist to this creamy blend. Don’t be afraid to get creative and experiment with different mix-ins and toppings to make this smoothie truly your own!
Choosing the Right Milk: A Guide to Non-Dairy Options
The Blueberry Avocado Smoothie recipe calls for oat milk, but there are many other non-dairy milk alternatives that can work just as well. Almond milk, cashew milk, and coconut milk are all great options that provide a creamy texture and subtle nutty flavor. If you’re looking to add some extra protein to your smoothie, try using soy milk, which contains about 7 grams of protein per cup. For those with nut allergies, hemp milk is a safe and nutritious choice that’s also rich in omega-3 fatty acids. Ultimately, the best milk for your smoothie will depend on your individual dietary needs and flavor preferences.
The Power Couple: Health Benefits of Blueberries and Avocados
Blueberries and avocados are both nutrient-dense foods that offer a wide range of health benefits. Blueberries are packed with antioxidants, particularly anthocyanins, which give them their vibrant color and have been shown to improve memory, cognitive function, and heart health. Avocados, on the other hand, are an excellent source of healthy monounsaturated fats, fiber, potassium, and vitamins K, C, and B6. Regular consumption of avocados has been linked to better heart health, improved digestion, and even better eye health due to their lutein and zeaxanthin content. By combining these two superfoods in your Blueberry Avocado Smoothie, you’re giving your body a powerful boost of essential nutrients.
Perfecting Your Smoothie’s Consistency: Tips and Tricks
One of the best things about making your own smoothies at home is that you have complete control over the consistency. If you prefer a thicker, spoonable smoothie, start with less milk and gradually add more until you reach your desired texture. For a thinner, more drinkable smoothie, simply add more milk or even a splash of water. If you find that your smoothie is too thin, try adding a few more frozen blueberries or a handful of ice cubes to thicken it up. Keep in mind that the more ripe your avocado is, the creamier your smoothie will be, so be sure to choose avocados that yield to gentle pressure for the best results.
Blueberry Avocado Smoothie FAQs
Q: What ingredients are in a Blueberry Avocado Smoothie?
A: The ingredients in a Blueberry Avocado Smoothie are spinach, frozen blueberries, avocado, ground flax seed, and oat milk (or milk of choice).
Q: Is a Blueberry Avocado Smoothie healthy?
A: Yes, a Blueberry Avocado Smoothie is a healthy drink option. Blueberries are high in antioxidants and may help with memory and learning, while avocados are high in potassium, fiber, and healthy fat. The smoothie also contains spinach for added nutrients.
Q: How do you make a Blueberry Avocado Smoothie?
A: To make a Blueberry Avocado Smoothie, add spinach, blueberries, avocado, and flax seed to a blender. Pour oat milk (or milk of choice) on top. Blend until smooth.
Q: Can you make a Blueberry Avocado Smoothie ahead of time?
A: Yes, you can make Blueberry Avocado Smoothie packs ahead of time. Add all ingredients except the milk to a freezer-safe bag and freeze. When ready to blend, add the contents of the bag to a blender with milk and blend until smooth.
Blueberry Avocado Smoothie
Ingredients
- 1 cup spinach
- 2/3 cup frozen blueberries
- 1/2 avocado
- 1 tablespoon ground flax seed
- 1 cup oat milk (or milk of choice)
Instructions
- Add spinach, blueberries, avocado and flax seed to blender. Pour milk on top. Place lid on blender and blend until smooth.
