Strawberry & Blueberry Smoothie: Recipe, Calories, Nutrition

This Strawberry & Blueberry Smoothie is packed with an incredible amount of antioxidants, protein, and naturally sweet flavor. Blend it up for a breakfast that lasts you well through lunch, or sip on this drink for a refreshing snack. 

Table of Contents

    Nutritional Information


    One glass of this strawberry and blueberry smoothie contains the following nutritional facts:

    • 236 calories
    • 15.7 grams of protein
    • 3.1 grams of fat
    • 6.7 grams of dietary fiber
    • 10% of your daily recommended value of vitamin A
    • 102% of your daily recommended value of calcium

    These nutritional facts are for the recipe as written, with no additional protein powder, seeds, or sweeteners. 

    Directions


    Make this simple smoothie by blending unsweetened almond milk, frozen strawberries, frozen blueberries, nonfat vanilla Greek yogurt, and ground cinnamon in a high-speed blender until smooth. You can add more milk for a looser, more drinkable consistency. Or, add more frozen fruit for a thicker, more spoonable consistency like a smoothie bowl. 

    You can also customize your smoothie by adding your favorite flavor and nutrient-boosting ingredients such as:

    • A scoop of protein powder for extra protein and vitamins. A neutral-flavored protein powder will add bulk without changing the fruity flavor of this berry smoothie. Or, you can use vanilla or chocolate protein powder for a unique flavor. 
    • Chia or flax seeds are packed with healthy nutrients like omega-3 fatty acids and dietary fiber. They will change the texture of your smoothie, making it more gelatinous and thick, but won’t have a big impact on the flavor. 
    • A sweetener of your choice. We recommend a liquid sweetener such as honey, maple syrup, or agave. A little goes a long way, as the fruit is naturally sweet! 

    Health Benefits


    Berries like strawberries and blueberries are some of the most nutritionally-dense plant foods. Along with protein-packed Greek yogurt and antioxidant-rich cinnamon, this smoothie recipe is guaranteed to put you on track to hit all of your nutritional goals for the day.  

    Health Benefits of Strawberries


    Strawberries are incredibly high in nutrients for the number of calories they have. A one-cup serving of the berries has only 47 calories and less than one gram of fat. But it also packs 6% of your daily potassium requirements, 0 milligrams of cholesterol, and over 140% of your daily vitamin C needs. 

    That’s not to mention how full of antioxidants these berries are. In fact, strawberries are one of the top 20 most antioxidant-rich foods. Specifically, they contain plant-based antioxidants called polyphenols, which reduce the risk of cancer by fighting free radicals in your body.  

    Because strawberries are a cholesterol-free food, they can help increase the good-for-you HDL cholesterol in your blood, reducing your overall blood pressure. High blood pressure and low HDL levels are risk factors for chronic illnesses like heart disease and stroke.  

    One serving of fresh or frozen strawberries contains half of your daily recommended value of vitamin C, which is essential to building a strong immune system. Vitamin C also plays a role in maintaining strong and healthy nails, skin, and bones. By ensuring you get plenty of vitamin C through food, you’re preparing your body to ward off viruses and other foreign threats that can cause illness. 

    Another reason to add more strawberries to your plate is for the health of your eyes. The antioxidants and vitamin C in these berries protect your eyes from damaging free radicals and strengthen your retina and cornea for long-lasting, sharp vision. 

    Health Benefits of Blueberries


    Another superfood in this smoothie, blueberries, are as beautiful and delicious as they are good for you. Like strawberries, these berries are a low-calorie, high-nutrient food packed with antioxidants and more.

    In particular, 1 cup of blueberries contains 4 grams of dietary fiber, essential to a healthy digestive system. And that’s not all; eating plenty of fiber encourages the growth of good bacteria in your gut, which means a strong immune system and can even help clear brain fog and anxiety.

    You’ll also get 36% of your daily recommended intake of vitamin K per cup of blueberries. This vitamin is essential for healthy blood clotting. Without enough vitamin K in your diet, your body may struggle to heal wounds and even small cuts. Blueberries are also baked with manganese, a nutrient that plays an essential role in your metabolic functioning. Manganese helps your gut synthesize the proteins you consume and turn them into amino acids, which are small elements your body needs for everyday functioning.  

    Health Benefits of Greek Yogurt


    Greek yogurt, especially unsweetened plain yogurt, adds staying power and protein to this smoothie. Thanks to the 5 ounces of yogurt in this recipe, you’ll get 15.7 grams of protein per cup. That’s more than half of the amount of protein that many adults need in a day!

    The dairy in yogurt contains plenty 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 bone loss as you age. 

    Health Benefits of Cinnamon


    Finally, cinnamon is a small but mighty addition to this smoothie. This potent spice is not just tasty and warming; it also is a strong anti-inflammatory. Chronic inflammation is a side-effect and cause of many life-threatening diseases, including heart disease and diabetes. However, studies suggest that cinnamon may help reduce inflammation throughout the body. 

    In addition, cinnamon is full of antioxidants. In one comparative study, cinnamon was shown to contain far more antioxidants than 26 other spice varieties, including garlic. And when it comes to cholesterol, cinnamon can help there too. Cinnamon is shown to rescue total cholesterol, “bad” LDL cholesterol, and blood triglyceride levels without lowering “good” HDL cholesterol. High cholesterol is a major risk factor for heart disease. 

    Health Benefits of Chia and Flax Seeds


    The healthiest additions you can make to this or any smoothie would be a scoop of chia or flax seeds. Both of these raw seeds are considered superfoods for their nutritional value. 

    Chia seeds, for example, are low in calories but loaded with antioxidants and dietary fiber. These little seeds also contain 11 grams of dietary fiber and 4 grams of plant-based protein per ounce. Plus, 30% of your daily recommended intake of magnesium and 18% of your daily recommended intake of calcium, are two nutrients that are essential for bone health. 

    Flax seeds are another nutritional powerhouse you can add to bulk up this smoothie. Choose whole, unprocessed flax for the most nutrient-dense option. With one tablespoon, you’ll get plenty of omega-3 fatty acids (1,597 milligrams). These plant-based fatty acids reduce your risk of stroke and overall improve heart health. 

    Storage Recommendations 


    As with most fresh fruit smoothies, this drink is best enjoyed soon after blending. The frozen fruit will melt as it sits, and the smoothie may separate a bit. However, you can store the smoothie in an airtight container in the fridge for one day. 

    To store the ingredients, follow these simple tips:

    • Frozen fruit should be kept frozen at all times. As soon as it warms up and defrosts, the berries will lose their shape and solid texture. Keep frozen strawberries and frozen blueberries in an airtight container or zip-top bag in the freezer for up to six months. 
    • Almond milk can be stored in the fridge for up to seven days after opening. Give it a good shake before use. 
    • Greek yogurt should also be stored in the fridge before and after opening. Use by the date indicated on the packaging. 
    • Cinnamon is a shelf-stable spice. For best potency, store your spices in a dark place out of direct sunlight. Use within six months of opening for the best flavor and nutritional value. 

    Conclusion


    This berry-packed smoothie is jam-packed with antioxidants, vitamins, and minerals to keep you full, satisfied, and healthy for hours. This is easy to make breakfast or snack recipe with pantry staple ingredients and a nutritional profile that’s robust enough to enjoy as much as you like!

    Strawberry & Blueberry Smoothie: Recipe, Calories, Nutrition

    Recipe by workitfitnessCourse: Blog, Smoothie RecipesDifficulty: Easy
    Servings

    1

    servings
    Calories

    236

    kcal
    Protein

    15.7

    Protein
    Fat

    3.1

    Fat

    Ingredients

    • Frozen strawberries

    • Frozen blueberries

    • A pinch of cinnamon

    • 1 small cup of (nonfat) greek yoghurt

    • 1 cup of unsweetened almond milk

    Directions

    • Mix everything together
    • Blend