A smoothie full of energy, oh yes!
A healthy dose of nutrients to get rid of the blues!
Blueberries are the star of this smoothie.
Blueberries, those little blue berries rich in fiber (especially insoluble fiber) and vitamin C, are packed with polyphenolic compounds, including anthocyanins. In fact, it's this powerful antioxidant that gives them their royal blue color.
Anthocyanins and other antioxidants, by definition, have protective health benefits.
In addition to flavonoids, blueberries contain a molecule in the resveratrol group, pterostilbenes, which are polyphenols.
In short, we love blueberries !
Recipe low in FODMAP:
This revenue is low in FODMAP. Nevertheless, be aware of your symptoms and of the recommendations from your nutritionist.
Blueberry smoothie - low FODMAP
A healthy dose of nutrients to get rid of the blues!
Servings: 1
Ingredients
- 1 t. (250 ml) almond drink, unsweetened
- 1 t. (250 ml) kale
- ½ t. (125 ml) plain or vanilla Greek yogurt (with or without lactose)
- 1 tbsp (15 ml) chia seeds
- 2 tsp (10 ml) natural almond butter
- ¼ ripe banana
- ½ t. (125 ml) of frozen blueberries
- 2 tbsp (30 ml) whey protein isolate (optional see note)
- Fresh ginger (to taste)
Instructions
- Place all ingredients in a mixer stand. Blend until smooth and liquid.
- Enjoy!
Notes
- For a FODMAP-free version, soy beverage can be replaced by almond, hemp, rice or macadamia beverages, or by lactose-free milk.
- Whey protein isolate is optional, but provides around 5g of additional protein to the smoothie. It can also be replaced by powdered milk (note that this option is not low in FODMAPs) or a vegetable protein (rice protein, pea isolate).
- Substitute strawberries or raspberries for blueberries!
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