If you haven’t tried a fresh pear smoothie before, you’re in for a treat! This flavor-packed blended drink recipe features ripe, juicy pears, antioxidant-packed blueberries, sweet honey and protein-rich Greek yogurt for a satisfying and nutritious breakfast, snack, or anytime treat.
Nutrition Facts of Pear Smoothies
One serving of this pear smoothie recipe offers:
- 759 calories
- 13 grams of dietary fiber
- 41.4 grams of protein
- 22.6 grams of fat
- 41% of your daily recommended value of vitamin C
These nutrition facts are for a smoothie made with whole milk Greek yogurt and one tablespoon of honey.
Directions to Make a Pear Smoothie
To make this fast smoothie, you need just a few simple ingredients, including cold water. Start by gathering your ingredients. Prep the pear by peeling it and cutting it into quarters. Remove the pit and seeds and cut the quarters into smaller pieces for easy blending.
Then, add the pear pieces and remaining ingredients (cold water, plain Greek yogurt, honey or agave, and two cups of frozen blueberries) to a high-speed blender. Blend on high until smooth or you reach your desired consistency. If you like a thinner smoothie, add more cold water. For a thicker smoothie closer to a smoothie bowl that you can add toppings to, add less water or more greek yogurt or frozen blueberries.
Health Benefits of a Pear Smoothie
All of the ingredients in this blendable recipe are good for you. Each one, inducing water, offers important health benefits to keep you feeling your best. Here are some of the most important health benefits this pear smoothie offers.
Health Benefits of Pears
Pears, like most fresh fruits, are highly nutritionally dense. This means that they are low in calories and high in other essential nutrients. In the case of pears, each fruit contains 12% of your daily recommended intake of vitamin C, 16% of your daily recommended intake of copper, and 6 grams of dietary fiber.
Vitamin C is an essential nutrient for your immune system. It helps you ward off foreign invaders that might cause illness or inflammation. This vitamin, which is readily available in many fresh fruits, encourages healthy skin and bone health.
The satisfying amount of dietary fiber in each pear also indicates that this fruit is great for gut health. The fiber in your diet promotes healthy digestion and an overall healthy gut. And a healthy gut cannot be discounted. Gut health, which relies on a thriving microbiome of good-for-you bacteria, plays a role in brain health, mood, and even mental illness.
Dietary fiber also helps encourage feelings of satiety, which means this pear smoothie will keep you full and satisfied for hours. The more satisfied you are with fiber in your diet, the less included you are in reaching for sugar or unhealthy snacks to satisfy cravings.
Health Benefits of Honey
This smoothie gets a hit of natural sweetness from your choice of honey or agave. Both are liquid sweeteners that have certain nutritional benefits you might find surprising. Honey, in particular, contains many antioxidants. The antioxidants in honey have reduced your risk of heart disease and certain kinds of cancer. And compared to refined sugar like granulated white sugar, honey has a lower glycemic index. This means that it has a less negative impact on your blood sugar levels than refined sugar. This is especially important for people with diabetes who must monitor their blood sugar and insulin levels.
All this being said, you shouldn’t add more honey to your diet just for the nutritional value. You can get plenty of antioxidants from other food sources, including several in this smoothie recipe.
Health Benefits of Blueberries
That brings us to the next superfood in this smoothie recipe. Blueberries are one of the most antioxidant-rich foods in the world. The antioxidants in blueberries, known as polyphenols, are powerful enough to reduce age-related DNA damage caused by free radicals and reduce your risk for certain cancers.
Blueberries can also prevent the “bad” LDL cholesterol in your blood from causing further damage. As you age, LDL cholesterol can become oxidized, increasing your risk for heart disease. However, the antioxidants in blueberries can protect against heart disease by reducing your blood levels of oxidized LDL.
Another heart-disease-preventing benefit of eating blueberries is that they are shown to reduce high blood pressure. High blood pressure is a significant risk factor for heart disease, and studies show that consuming blueberries every day can significantly reduce one’s risk of this leading cause of death.
Health Benefits of Water
While you might not consider water an especially nutritionally-dense ingredient, it offers many health benefits. Water is, of course, hydrating. And proper hydration is necessary for everything from a healthy digestive system to steady energy levels to proper brain functioning.
Male adults should consume about 15.5 cups of fluids a day, and females should aim for 11.5 cups a day. Athletes and anyone who exercises need more water. In addition, dry climates and cold weather can increase your need to consume water throughout the day.
Health Benefits of Greek Yogurt
Choose unsweetened plain Greek yogurt whenever possible for smoothies and general consumption. Greek yogurt contains more protein than regular yogurt and adds a thick, fluffy texture to this smoothie. Protein in yogurt and fiber in the blueberries and fresh pear means that this smoothie will keep you full and satisfied well past lunch if you enjoy it for breakfast.
The dairy in yogurt contains a high amount of calcium, which is essential for building and maintaining a strong skeletal system. While children and growing people need more calcium than adults, a lack of calcium in your diet can lead to age-related bone loss. Yet regularly consuming enough calcium can maintain your bone health now and reduce your risk for bone loss, disease, and injury later in life.
This smoothie will taste, look, and have the best texture immediately after blending. Over time, the frozen blueberries swill thaw, and the smoothie might separate rather than maintain its creamy, thick consistency.
However, if you must store leftovers, you can keep the pear smoothie in an airtight container in the refrigerator for up to one day. If the drink has settled or separated by the time you want to enjoy it, transfer it back into the blender and pulse until it’s thick and incorporated again. You can also add ice to chill the smoothie even faster.
To store the individual ingredients, follow these tips:
- Pears are best stored at room temperature on the counter. If you find that the pears are ripening too fast or are about to turn overripe before you can enjoy them, you can place them in the fridge. Likewise, if you cut open a pear, always store cut fruit wrapped tightly in plastic in the fridge. Choose a ripe pear of any variety for this recipe. You’ll know it’s ripe if the fruit has a slight give when gently squeezed. It should also have a dark color.
- Greek yogurt is best kept n the fridge and used within seven days of opening the container or according to the expiration date on the package.
- Honey and agave can be stored in a cool, dark place out of direct sunlight for years.
- Frozen blueberries should be kept frozen at all times. Once they warm up and thaw, the blueberries will deflate and turn soft.
Enjoy a healthy serving of protein, calcium, antioxidants, and fiber in this simple but nutritionally-dense pear smoothie recipe. You can make this drink as sweet as you like or let the fresh fruit flavors shine through. However you prepare it, you can rest assured that this drink offers a long list of impressive health benefits.
Pear Smoothie: Recipe, Calories, NutritionCourse: Blog, Smoothie RecipesDifficulty: Easy
2 cups of frozen blueberries
1 tsp honey or agave syrup
1 small cup of greek yoghurt
A small amount of cold water or ice
- Mix everything together