Smoothies are undoubtedly one of the best ways to start your day. They’re an easy way to pack in a lot of nutrient-power, can be totally delicious, and are convenient on-the-go, so there’s really no excuse!
For years now, my go-to smoothie has been a blueberry, ginger, spinach smoothie with vegan vanilla protein powder. It’s simple, tasty, and full of superfoods.
Why Blueberries are the Best Fruit
Blueberries are hands down my favorite fruit. Strawberries come in close second, with grapes and pineapple coming in close behind. But if I had to choose one fruit to eat for the rest of my life – it would be blueberries, no question. And not just because I like them!
Blueberries are probably the best antioxidant and nutrient-dense fruit out there. Not only are they delicious while being low-calorie and low-sugar, they are packed with nutrients and antioxidants.
The Many Health Benefits of Blueberries
Gram for gram, blueberries are probably the most nutrient-dense fruit out there. Clocking in at only 84 calories, a 1-cup serving contains:
- 24% RDI Vitamin C
- 36% RDI Vitamin K
- 25% RDI Manganese
- 4g Fiber
Because of their low sugar content, blueberries are also relatively low-carb fruit, so they integrate well with low-carb and keto diets.
The Antioxidants in Blueberries– The polyphenol, flavonoid, anthocyanin powerhouse fruit
When compared to the most common fruits and vegetables, blueberries reign supreme when it comes to antioxidants. The flavonoids – particularly the anthocyanins – in blueberries help protect against free radicals, which damage cells and contribute to aging and diseases such as cancer.
Another benefit conferred by high antioxidant levels is protection against oxidative DNA damage, which plays a key role in aging and disease development.
Blueberries are Good for Your Heart and Your Brain
This oxidation process can also occur in the ‘bad’ cholesterol in the body, a crucial step in the progression of heart disease. The antioxidants in blueberries help protect against this process as well. Studies also indicate blueberries may help lower blood pressure and protect against heard disease.
Blueberries are also a superfood for the brain. Studies show that blueberries may help aging neurons and may have a positive affect in areas of the brain responsible for intelligence.
The antioxidants in blueberries may also help improve diabetes, help fight UTIs, and reduce muscle damage after exercise.
My Morning Go-to Blueberry Smoothie Recipe
Add iron and fiber-rich spinach, anti-inflammatory ginger, and some clean vegan protein to the mix, and you’ve got a powerhouse start to the day.
I also like to add in ground flaxseed for an extra boost of healthy Omegas, fiber, and protein, cinnamon – which helps to balance blood sugar, not to mention it’s loaded with antioxidants and anti-inflammatory properties, and sometimes an added dose of greens powder.
Smoothies are endlessly customizable, but starting with a solid nutrient-dense base is key to maximizing the benefits.
So without further ado, here’s my favorite go-to morning blueberry smoothie recipe!
Blueberry Ginger Spinach Smoothie
A delicious nutrient-dense, antioxidant-rich, anti-inflammatory, brain-boosting smoothie recipe
- 1/2-1 cup fresh or frozen organic blueberries
- 1 cup fresh organic spinach
- 1/2-1 inch piece of fresh ginger
- 1 scoop vegan vanilla protein powder
- 1/2 tsp cinnamon ceylon is best
- 1/2-1 banana optional
- 1-2 tbsp ground flax seed optional
- 1 serving greens powder optional
- 1 cup water or unsweetened almond milk other nut or seed milks work
Wash all fresh ingredients
Throw all ingredients in a blender, blend for at least 15 seconds, and serve!