If I could live off of one kind of food, it would be fruit. Fruit is my absolute favorite, especially blueberries. I love plain blueberries, blueberries in greek yogurt, blueberry muffins, blueberry pie…well, you get the picture.
Since I am living a healthy lifestyle (no, not a diet), I have to incorporate blueberries in dishes and beverages that are more suited for my lifestyle. Blueberries, for me, replace the sugar in oatmeal and add a little sweetness in a protein shake. If you are craving sweets, try this absolutely deliciously filling protein shake.
Blueberry Banana Smoothie
- 3/4 cup skim milk or unsweetened rice milk, coconut milk or almond milk, (more or less to taste)
- 6 ounces plain Greek yogurt
- 1 scoop of vanilla whey protein (optional)
- 1 fresh or frozen banana, peeled and cut into chunks
- 1 cup frozen or fresh blueberries
- 1 tablespoon ground flax seeds
- 5-6 ice cubes
Blend all ingredients together in the order listed (to understand why, click here). If you want it thicker, add in more ice. For the fruit, I prefer frozen (click here to see how I freeze my bananas).
With this smoothie, there are so many added benefits:
Greek yogurt and its natural probiotics, promotes a healthy digestive system.
Whey protein helps you lose a greater amount of body fat while preserving your muscles. It also reduces hunger.
Bananas, when eaten before a strenuous workout, packs a punch of energy and sustains your blood sugar. They also help lower blood pressure and protect against heart attack and stroke.
Blueberries have antioxidants that strengthen your immune system by neutralizing free radicals introduced into your body by exposure to smoke, toxins and pesticides.
Flax seeds are a great source of fiber. Each tablespoon of flax contains about 8 grams of fiber. This helps keep the bowels regular. They also contain lignans which reduce the risk of breast cancer in women and prostate cancer in men. The lignans alter the way your body metabolizes estrogens into safer forms. Flax has also been shown to reduce hot flashes in menopausal women, which would require a daily dose of 2 tablespoons. And flax can normalize the menstrual cycle by supporting the second phase (the luteal phase)- Um, AWESOME! (Note- flax in oil form has had the fiber eliminated from it)
This smoothie would be great for breakfast or even before or after your workout. Let me know how your smoothie turns out and if you have a great smoothie recipe you’d like to share!
Be sure to visit my website- Fit Girl by Maya– for more recipes, workouts, fitness tips, and more!