I am a creature of habit, and once I like something, I will stick with it for quite a while. One of those things is a good smoothie- I have one pretty much every morning without fail, and this is one of my go-to’s. I love having smoothies in the morning because they are easy on your digestive system, you can pack in all sorts of nutrients and antioxidants, and they can be transported easily to work or wherever you are headed. This blueberry smoothie packed with nutrients is no exception!

I love putting veggies in my smoothies because 1) It’s great to start the day getting a serving of veggies in, and 2) you can’t even tell that they are in there! Win-win. Zucchini may seem like a strange ingredient to put in to a smoothie, but trust me on this one. I used raw, chopped zucchini and then just popped it in the freezer overnight. The water content in the zucchini lends itself to thicken up the smoothie, while adding some extra fiber as well.

The slight nutty flavor comes from the tahini, which is a paste made up of sesame seeds. It tastes very similar to peanut butter and you probably know it as the main ingredient in hummus. I use Trader Joe’s brand of organic tahini; any brand works, just make sure the only ingredient is sesame seeds.

I love using organic blueberries in this blueberry smoothie, which are less expensive to buy frozen than fresh. Organic is important with berries, as they are typically on the “Dirty Dozen” list of highly contaminated with pesticides.

TIP: ALWAYS ADD A HEALTHY FAT

Fat helps to slow down the absorption of sugars from the fruit into your bloodstream, which helps to keep you off the blood sugar roller coaster. You know the feeling of your blood sugar going up and down: hangry, cranky, tired, brain fog, reaching for a donut or more coffee at 11:00 am. Fat helps to keep your energy nice and stable all morning long and keeps you satiated, which is the main reason these smoothies keep me full for close to five hours. Don’t fear fat- it is so essential in your diet to have healthy fat in each meal.

TIP: LIMIT YOUR BANANA

I used to throw a huge, whole banana into my smoothie every day, along with 1-2 other fruits! While delicious, this is too much sugar to start your morning with. Although bananas (and all fruit) have fiber, which slows down the absorption of sugar into your blood, it still can be wise to limit it in smoothies. A large banana has 17 grams of sugar! If you’re adding other fruits as well, this can really add up. Many smoothies from popular juice bars are pretty much sugar bombs. Up to one-half of a banana (or even with no banana at all!) can still make for a delicious smoothie. If you do a whole banana now, I challenge you to reduce to ¾, then ½, see how you do with ¼! Since this blueberry smoothie has two fruits in it, 1/4 to 1/2 of the banana would be perfect.

LET’S TALK PROTEIN…

I use a plant-based protein powder or unflavored collagen in all my smoothies. You need protein in smoothies for similar reasons as to fat: keeps you full longer! No one likes when they drink a fruit-filled smoothie, only to be starving a couple hours later! When choosing protein powders, look for no sugar added, no artificial sweeteners or flavors, and no ‘fillers’. Plant-based is a preference of mine because it’s easier on my stomach, but a whey-based powder that meets the qualifications stated above could work if you prefer.

What kind of veggies do you like to put in your smoothies? Let me know if you make this recipe- comment below!