- June 20, 2022
- by Amy Gorin, MS, RDN
- 0 Comments
Wild Blueberry Peanut Butter Smoothie
Mix up a blueberry peanut butter smoothie for an easy, on-the-go healthy breakfast recipe. It boasts 22 grams of protein!
Want a super easy, healthy breakfast? Wake up with this antioxidant-rich blueberry peanut butter smoothie made with wild blueberries. The peanut butter blueberry smoothie is sure to satisfy your tastebuds and fill your belly!
I hope you enjoy this wild blueberry smoothie recipe as much as I do!
Each serving provides 22 grams of protein, which is an amazing 44 percent of the daily value, as well as 6 grams of fiber, or 21 percent of the daily value. That should keep you full throughout the morning.
Health benefits of berries
We’ve known for years that berries are rich in antioxidants. But there wasn’t much research out there on how eating berries affects health.
This is why European researchers studied consumption of berries as well as certain fruits (apples, grapes, bananas, oranges and rhubarb) and veggies (salad greens, tomatoes, cauliflower, carrots, cabbage peas and rutabaga).
They wanted to see if eating a lot of them could prolong life.
The answer: Yes! Thus, you can get many benefits from drinking this wild blueberry and peanut butter smoothie.
In the study in the European Journal of Nutrition, researchers followed over 10,000 middle-aged Norwegian men for 19 to 41 years.
They found that people who ate berries, fruits, and vegetables more than 27 times a month had an 8 percent to 10 percent lower risk of dying, versus the people eating less.
As well, researchers found that eating fruit (excluding berries) decreased risk of dying from cancer, and eating berries may be linked with a lower chance of death from gastrointestinal cancer. How cool is all of this?
By now, I hope you’re convinced that it’s a great idea to blend up this blueberry and peanut butter smoothie. The berry banana smoothie is a delicious creation!
Ingredients
This wild blueberry peanut butter smoothie is so easy to make! When I whip up breakfast smoothies, I always look to make them balanced meals and full of satiating protein and fiber (ahem, the blueberry Greek yogurt combo!).
Here’s what you need:
Greek yogurt and milk: These are the base for this wild blueberry peanut butter smoothie—the ingredients are full of protein and fiber!
Frozen wild blueberries: Of course, I needed to add a boost of both color and antioxidants to my blueberry protein smoothie, so I chose wild blueberries as the featured fruit. The frozen version is available year round and works fantastically!
The blueberries make this blueberry peanut butter protein shake a beautiful blue-purple color. They’re rich in antioxidants, offering more than 20 other fruits and vegetables, including both raspberries and cranberries.
Banana: I also added some frozen bananas to this protein fruit smoothie help thicken it and add additional nutrients like blood-pressure-helping potassium. That banana and blueberries combo is so tasty!
Peanut butter: Wondering if you should you be eating peanut butter? Heck, yes! I added peanut butter to this wild blueberry protein shake for both yumminess and healthy fat, which is filling and good for you.
Maple syrup: I like using maple syrup as a sweetener, since it provides health-helping polyphenols.
If you’d like to make this vegan or simply prefer not to use dairy milk, you can swap out the milk for almond milk. Have a peanut allergy? Opt for almond butter or sunflower butter instead. Now, go add all these ingredients to your grocery list!
Helpful kitchen tools
You’ll find these kitchen items helpful for making a blueberry peanut butter smoothie.
Step-by-step instructions
If you can’t tell from my previous posts, I love making smoothie recipes––my vanilla smoothie and my smoothie with banana are some of my fave recipes! Now that it’s almost summer, I’m in the mood to get blending again.
All you have to do to make this smoothie is add everything to a blender, then blend!
Recipe FAQ
More wild blueberry recipes
Absolutely! All you have to do is swap out the Greek yogurt for coconut milk yogurt, almond milk yogurt, or soy yogurt––as well as the milk for soy or almond milk.
You can easily swap out the peanut butter for sunflower butter or almond butter.
Blueberries truly are nature’s candy—and a study by researchers at Florida State University (which is in Tallahassee, FL, my hometown!) shows that eating just a cup of them every day could reduce your risk of heart disease, also known as cardiovascular disease.
This is another great reason to sip this peanut butter blueberry smoothie.
In the study, published in the Journal of the Academy of Nutrition and Dietetics, researchers followed 48 postmenopausal women with pre-hypertension or early stages of hypertension.
The women were given either ¾ ounces freeze-dried blueberry powder (equivalent to a cup of blueberries) or the equivalent amount of a placebo.
After two months, the volunteers eating the blueberry powder had a significant drop in their blood pressure and arterial stiffness and an increase in nitric oxide, a biomarker in the blood that helps to widen the blood vessels.
All of these changes reduced participants’ risk of cardiovascular disease. This is the first study to show that a small amount of blueberry powder may be beneficial to heart health.
Love wild blueberries? You’ll also enjoy these frozen berry recipes:
- wild blueberry pancakes
- appetizer with blueberries
- wild blueberry miniature cakes
- wild blueberry nice cream
- vegan wild blueberry cauliflower smoothie
Sources
- Consumption of Berries, Fruits and Vegetables and Mortality Among 10,000 Norwegian Men Followed for Four Decades, European Journal of Nutrition
- Daily Blueberry Consumption Improves Blood Pressure and Arterial Stiffness in Postmenopausal Women with Pre- and Stage 1-Hypertension: A Randomized, Double-Blind, Placebo-Controlled Clinical Trial, Journal of the Academy of Nutrition and Dietetics
Disclosure: I work with the Wild Blueberry Association of North America to help people make healthier food choices. This is not a sponsored post.
Wild Blueberry Peanut Butter Smoothie
Ingredients
- ½ cup low-fat milk*
- 6 ounces low-fat plain Greek yogurt*
- ½ cup unsweetened frozen wild blueberries
- ½ banana
- 1 tbsp natural peanut butter
- 2 tsp maple syrup
Instructions
- Blend ingredients together, and enjoy!
Notes
Nutrition
What are your thoughts on this wild blueberry peanut butter smoothie? What are your favorite smoothie ingredients to add to a protein fruit smoothie? How else do you cook with frozen blueberries?
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