Smoothies are super healthy, delicious, and popular easy-to-make recipes.
It literally takes less than 8 minutes to prepare a serving of smoothie.
How about a healthy smoothie with spinach and blueberries? Ever tried that before?
Let’s find out what you need to make this.
What Are The Ingredients?
You just need these ingredients,
* A cup of fresh spinach
* Half cup of fresh blueberries ( non-frozen type )
* A quarter cup of low-fat milk
* 4 – 5 large ice cubes
* 1 medium-sized ripe banana
You can replace other leafy vegetables such as kale with spinach but the latter is a good choice as it has a less bitter taste.
Also, it doesn’t have to be blueberries, you can use strawberries, raspberries, or other berries. No worries!
If you wish to use frozen fruits here, you can skip the ice cubes, but I like the fresh ones more.
So, let’s get ready with your blender.
How To Make This Smoothie?
1. In a blender, put all the ingredients ( except the spinach ) into it and blend well until smooth.
2. Next, add the spinach to the mixture and blend again until smooth with a creamy texture.
3. Pour the liquid into your favorite glass and serve it.
My, my, my, as simple as that, and this is good for one serving.
My Quick Health Benefits Of This Recipe
Ok, let’s dig into some nutrition and health facts that we can gain from this smoothie recipe.
1. Berries are super healthy munchy fruits. They can help in,
Manage diabetes, thank to its compound called anthocyanidins.
Sharpen your mind.
Preventing Parkinson’s disease, thanks to the abundance of flavonoid content.
Reduce inflammation and risk of heart diseases.
Lower the blood pressure by enhancing the blood vessel’s functions.
Fighting the infections of the urinary tract.
For example, blueberries have a high level of anti-oxidant content that protects your body cells from those harmful radicals roaming inside your body. It also helps to prevent heart disease, regulate your blood sugar and, fight against urinary tract infections.
A cup (148g) of blueberries gives you Protein 1.1g, Calories 84, Carbs 22g, Fiber 3.6g, Calcium 8.9mg. Source data from the USDA.
2. Spinach is a green plant loaded with antioxidants and tonnes of nutrients.
Putting spinach in your regular diet may help to improve your eyes sights, prevent potential cancer, reduce your stress, improve digestion, prevent constipation (#Ad), and control blood pressures level.
Over 90% of raw spinach contents are water, calories count 23, proteins ~3.0 grams, carbs 3.6 grams, fiber 2.2 grams, fat 0.4 grams, and, mostly fructose and glucose types of sugar 0.4 grams.
A cup (30g) of raw spinach contents are Water 27g, Calories 7, Protein 0.9g, Carbs 1.1g, Fiber 0.7g, and high potassium 167mg. Source data from the USDA.
3. Bananas are a super healthy source of potassium, fiber, antioxidants, and vitamins B6 & C.
1 medium-sized banana ( 115g ) gives you calories 89, proteins 1.1g, carbs 23g, fiber 2.6g, water 75%, sugar 12g.
As it is high in potassium and antioxidants, banana helps in regulating normal blood pressure and good heart health.
Very good for the digestive system as banana ( especially the unripe ones ) contains a good amount of resistant starch and pectin. These dietary fibers are vital for supporting the growth of good gut bacteria.
For more data on nutrients, visit the USDA (1), USDA(2)
This smoothie is suitable for vegans too as it contains absolutely all-natural plants and fruits to make it. Besides, there is literally no added sugar or sweetener, the berries and the banana carries the natural sweetness on their own.
If you try to convince your kids to have this smoothie, although the color is not attractive, the berries and the banana definitely are hiding the spinach taste.
Great, isn’t it? Try to make one or a few for your kids to try.
Let me know in your comment below and I will reply back within 24 hours.
Have Another Wonderful Exercise At Home!
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