Smoothies

Heart Healthy Blueberry Smoothie

By February 11, 2015 January 18th, 2018 No Comments

It’s National Heart Month, so today I decided to make a particularly heart-healthy smoothie for you, my wonderful readers.

This smoothie is a great balance of both fruit and vegetables (the and veg part is key) as smoothies have the opportunity to be healthful and provide lots of nutrition, but can often turn into a calorie and sugar bomb due to the addition of way too much fruit.

  • Prep time: 2-3 minutes
  • Total time: 5 minutes
  • Makes: 1, 12-16 oz serving (~500 mL)

This smoothie features…

  • Blueberries: Blueberries contain a compound called anthocyanins that are particularly anti-inflammatory and can help prevent inflammation in the blood vessels (remember the number one cause of disease is inflammation) and in the body in general. Blueberries are also a rich source immune and skin-healthy vitamin C and potassium- a heart healthy nutrient that helps to promote balanced blood pressure.
  • Kale: Kale is loaded with fiber, antioxidant-rich compounds that help to promote repair of naturally occurring damage in the body and in blood vessels- including isothiocyanates and sulphoraphane. Kale also contains potassium- that heart healthy nutrient found in blueberries and manganese that plays an important role in bone health and is a key component of the antioxidant compound superoxide dismutase.
  • Cacao nibs & powder: Cacao nibs (especially when raw) and raw cacao powder is a source of flavonoids (also found in minimally-processed chocolate) – a compound that has been found to play an important role in heart health and in preventing cancer due to their rich source of antioxidants.

 

Ingredients:

  • 1 cup fresh or frozen blueberries
  • 3 large kale leaves, stem removed
  • 2 Tablespoons cacao nibs
  • 2 Tablespoons raw cacao powder
  • 8-10 oz almond or other non-dairy milk
  • (optional) 1 teaspoon honey
  • Garnish: 1 teaspoon shredded, unsweetened coconut

Directions:

  1. Wash and prepare produce.
  2. Add to blender and blend on medium-high for 45-60 seconds.
  3. Garnish with coconut.