Blueberry Spinach Antioxidant Smoothie Recipe
Looking for a refreshing summer smoothie that fuels recovery, boosts immunity, and satisfies your taste buds? This Blueberry Spinach Antioxidant Smoothie packs all the right nutrients into one energizing glass. Designed for fitness enthusiasts, this smoothie blends protein, fiber, and antioxidants to support muscle repair, reduce inflammation, and keep you full after training.
With just five minutes of prep, it’s a perfect pre- or post-workout option for anyone focused on clean eating and high-performance nutrition. Let’s break down the ingredients, benefits, and step-by-step method so you can make this smoothie part of your daily summer ritual.
Why This Smoothie Works for Fitness
When you’re training consistently, your body craves nutrients that go beyond just calories. You need ingredients that:
- Help with muscle recovery
- Support cell repair and immune health
- Improve digestion
- Fight oxidative stress caused by intense workouts or heat
This smoothie includes ingredients chosen specifically for these benefits. Every sip delivers nutrient-dense, whole-food energy that works with your body, not against it.
Ingredients (Serves 1 large or 2 small)
- 1 cup frozen blueberries
- 1 small frozen banana
- 1 cup fresh baby spinach, tightly packed
- ¾ cup unsweetened almond milk (or any milk of choice)
- ¼ cup Greek yogurt (plain, non-fat or low-fat)
- 1 tablespoon chia seeds
- ½ tablespoon almond butter (optional for extra healthy fats)
- ½ teaspoon ground cinnamon
- 1–2 teaspoons honey or maple syrup (optional, depending on sweetness preference)
- Ice cubes (optional for thicker texture)
Step-by-Step Instructions
1. Prepare Your Ingredients
Start by measuring and laying out all your ingredients. Use frozen blueberries and banana for a naturally chilled, thick texture that blends beautifully. If you prefer a more liquid consistency, reduce or skip the ice cubes.
2. Layer Ingredients into Blender
Add the ingredients in this order to help your blender work efficiently:
- Almond milk
- Greek yogurt
- Spinach
- Blueberries
- Banana
- Chia seeds
- Cinnamon
- Nut butter and sweetener, if using
This layering helps prevent clumping and ensures smooth blending from the start.
3. Blend Until Smooth
Secure the lid tightly and blend on high for 45–60 seconds. You’re aiming for a silky texture with no leafy spinach pieces visible. If your blender struggles, stop and scrape down the sides, then blend again.
4. Adjust and Customize
Taste the smoothie before pouring. If it’s not sweet enough, add a small drizzle of honey or maple syrup and blend again. Prefer a thicker consistency? Toss in a few extra ice cubes and pulse until combined.
5. Serve Immediately
Pour the smoothie into a chilled glass or protein shaker. You can top it with a few extra blueberries, chia seeds, or even a small spoon of almond butter for presentation. Serve with a reusable straw for an eco-friendly and mess-free experience.
Nutrition Breakdown (per serving)
| Nutrient | Amount |
|---|---|
| Calories | ~290 kcal |
| Protein | 13g |
| Carbohydrates | 35g |
| Fiber | 7g |
| Sugar (natural) | 20g |
| Fat | 10g |
| Omega-3s (from chia) | 2g |
| Calcium | 20% DV |
| Iron | 12% DV |
| Vitamin C | 45% DV |
| Vitamin A | 40% DV |
Note: Nutrition may vary slightly depending on the milk and yogurt brands used.
Fitness Benefits of Each Ingredient
- Blueberries: Rich in antioxidants like anthocyanins that support cellular recovery and reduce inflammation after exercise.
- Spinach: High in iron and magnesium, two critical minerals for muscle oxygenation and relaxation.
- Greek Yogurt: Adds high-quality casein and whey protein to support lean muscle repair.
- Chia Seeds: Loaded with fiber, omega-3s, and slow-digesting carbs for sustained energy.
- Banana: Provides quick-release natural carbs and potassium, which helps reduce cramping.
- Almond Butter: Offers a dose of healthy fats for lasting fullness and joint support.
Best Time to Enjoy This Smoothie
- Post-Workout: The combination of protein and carbohydrates makes it ideal within 30 minutes after strength training.
- Pre-Workout Snack: Fuel up with half the serving to get a carb + fat boost before cardio or weights.
- Breakfast: It’s perfect as a light summer breakfast when heavy meals feel too much.
Clean Eating Tips
- Always choose organic spinach and blueberries if available to reduce pesticide intake.
- Opt for unsweetened almond milk and plain yogurt to avoid added sugars.
- Prep smoothie packs ahead of time by portioning ingredients into freezer bags.
Final Thoughts
This Blueberry Spinach Antioxidant Smoothie gives your body what it needs to recover and perform, especially during hot summer months. It’s easy to blend, naturally sweet, and loaded with fitness-friendly nutrients — making it a staple for anyone living an active, clean lifestyle.
