Have you ever tried a Blueberry Lemon Smoothie? Being a mom with two kids, sometimes I need a quick and easy snack (or meal) that I can take on the go with me. This smoothie is one of my new favorites!
This smoothie comes together in under five minutes, the longest part is gathering all of the ingredients. Before you know it, you’re putting them all away and enjoying your smoothly (hopefully) in peace. There’s a lot of ways to up the nutrient density of smoothies too, so let’s get into it.
Ingredients for the Blueberry Lemon Smoothie
First, let’s cover the actual recipe and then I’ll go into serving up ideas for pairings, add-in’s, and how smoothies fit into my families’ lives.
- Blueberries – It’s not time for picking right now (May) but I cannot wait until picking season is here in Michigan!
- Plain Greek Yogurt – Don’t like plain? Go for vanilla, lemon, or blueberry. Don’t like the tangy-ness of Greek yogurt? Just use regular!
- Vanilla Extract
- Lemon Zest and Juice – I’ll be honest, most of the time I just add lemon juice and skip the zest because I don’t always have lemons on hand.
- Vanilla Almond Milk – Or literally any other milk. With the vanilla flavor I was going for extra sweetness and flavor.
- Crushed ice – not necessary but this is a liquid-y smoothie without it.
Pairings & Suggestions
Smoothies can be all right on their own but as a dietitian who has gotten repeat questions about them, let me offer a few suggestions:
- A smoothie is an opportunity to practice balance. If they’re all fruit, that’s fine but I would recommend consuming them with a side of protein, fat, and fiber. This helps slow down the spike in blood sugar from the carbohydrates in fruit.
- Is fruit bad? NO! I’m just adding that here and now because so many people and content creators make families fearful of fruit.
- If you want your smoothie to be filling and satisfying, you’re going to need to experiment with how many nutrients you can add in without taking away from taste. I love using Greek yogurt because it adds protein and improves the texture (IMO). If you don’t like this flavor, use regular yogurt and maybe add some unflavored collagen powder instead for more protein.
- Seeds such as hemp or chia can be an excellent way to increase protein and quality fat content. Take any opportunity you can to sprinkle these in, especially if you’re not regularly getting enough healthy fats.
- Satisfaction often goes with chewing our food so don’t be surprised even if you make the most amazing and what should be filling smoothie and you’re still hungry. Most of the families I’ve worked with report feeling like smoothies are great, but they still want to chew something.
Optional Nutrient Boosters
I listed a few above but let’s add a full list of ideas for you to increase the nutrients to this or any other smoothie you make.
- Hemp hearts
- Chia seeds
- Nut or seed butter
- Protein, collagen powder
- Milk/Soy milk (for added protein)
- Honey or maple syrup
- Oats
- Flax meal (I don’t recommend flax seeds unless you’re going to grind them up ahead of time)
- Ginger
- Cinnamon
- Shredded carrots or zucchini
- Frozen cauliflower
- Canned pumpkin
Is a Smoothie a meal or snack?
Like I said above, it depends! Most families I’ve worked with don’t feel quite satisfied by a smoothie on its own, no matter how dense it is. So consider evolving your smoothie into a smoothie bowl with some more fresh fruit, granola, nuts or seeds added. Or eat it on the side with other foods.
When I make this smoothie, it has been more of a companion to other foods and snacks. If I need it to last me a bit longer, I’m likely adding in a few of the optional nutrient boosters above!
Blueberry Lemon Smoothie + Vanilla
Equipment
- blender or immersion blender
Ingredients
- ½ cup blueberries
- ½ cup plain Greek yogurt I use Aldi's whole milk Greek yogurt
- ½ tsp vanilla extract
- 1 tsp lemon zest
- 2 tbsp lemon juice for less zip, just do 1 tbsp
- ½ cup vanilla almond milk or soy, rice, coconut, cow, etc.
- ½ cup crushed ice if desired to add thickness/coldness
Instructions
- Add everything in the blender or in a container for your immersion blender. Blend it up and drink it!
Nutrition
I firmly believe that with a well-thought-out meal plan, families can enjoy delicious, wholesome meals together, fostering not only physical health but also bonding experiences around the dinner table. As a mom, and family and culinary focused dietitian, I strive to empower other families to get in charge of their mealtime routines, making nourishing meals a priority without sacrificing precious time and energy.
If this sounds like something you need help with, join my email list today and start my FREE five day course that’s designed to help you meal plan in less than 20 minutes a week.
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