Cinnamon Blueberry Smoothie (The Simple Veganista) blends a banana with blueberries and non-dairy milk. Adds nut butter for protein, and cinnamon spice.
Check medication before consuming blueberries, due to vitamin K. Read more on food safety for people and pets.
Unlock Nutrient-Rich Goodness
Blueberries are small, but they carry a powerful nutrient load. They are rich in anthocyanins, the pigments that give blueberries their deep colour and antioxidant strength. These compounds help protect your cells from free radicals. A cup of blueberries is also low in calories (about 80 kcal), yet surprisingly filling.
Vegan add-ins can raise the nutrition further. Think spinach for vitamins A and K, chia seeds for plant-based omega-3 (ALA), and a banana for potassium and a smooth texture. Use unsweetened almond or soy milk to keep saturated fat low. Compared to dairy, plant bases help you avoid animal fat while still giving you creaminess and protein.
For easy wins, try these upgrades:
- Fibre boost: Add oats or ground flaxseeds for soluble fibre and gut support.
- Protein support: Use soy milk, pea protein, or a thick spoon of dairy-free yoghurt.
- Mineral mix: A small handful of spinach adds iron and vitamin K with barely any taste.
Antioxidant Power for Cellular Protection
Blueberries rank among the highest fruits for antioxidant capacity. Their anthocyanins help reduce oxidative stress, calm low-grade inflammation, and support healthy ageing. Studies link regular berry intake with a lower risk of chronic disease.
For a gut-friendly twist, blend blueberries with a spoon of vegan yoghurt for probiotics. That pairing supports both cell protection and a balanced microbiome, which helps your body use nutrients more effectively.
Essential Vitamins and Minerals for Daily Vitality
Blueberries bring vitamin C, which supports immune function and helps your body make collagen. Add spinach for vitamin K, a key player in bone health. Bananas or coconut water add potassium, which helps manage blood pressure. If you choose a fortified plant milk, you also get calcium and vitamin D to round out your daily needs. It is a simple, plant-based way to cover common gaps without relying on dairy.
Support Heart Health and Weight Goals
The right smoothie can be kind to your heart and your waist. Blueberries contain soluble fibre, including pectin, which helps bind cholesterol in the gut. This process supports healthy LDL levels. Berries also help the lining of your blood vessels work better, which supports normal blood flow.
Weight goals benefit too. The mix of fibre, water, and modest calories creates natural fullness. You can sip it after a workout, carry it on a busy commute, or swap it for a sugary snack. You still get sweetness, but from whole fruit, not syrups.
Cholesterol-Lowering Fibre for a Stronger Heart
Blueberries bring pectin, a soluble fibre that binds to cholesterol and helps move it out of the body. Blend in oats or ground flaxseeds to raise soluble fibre even more. The British Heart Foundation highlights berries as part of a heart-smart pattern that includes whole grains, legumes, nuts, and seeds. A daily smoothie with these ingredients adds up to steady support over time.
Low-Calorie Option for Easy Weight Management
Most vegan blueberry smoothies sit near 200 to 300 calories per serving, depending on add-ins. That is light enough for a snack, yet filling enough to hold you to lunch. Fibre and protein slow digestion, which helps curb sugar spikes and mid-morning cravings. Want extra staying power? Use soy milk for protein, add oats for texture, and include chia seeds for that gel-like fullness.
Gentle on Digestion, Great for the Gut
Whole-fruit fibre feeds your gut bacteria and helps keep you regular. Chia and flax provide both soluble and insoluble fibre, which supports softer stools and a healthy gut lining. If your stomach is sensitive, use ripe bananas for easier digestion, and sip slowly so your body has time to respond to fullness cues.
Enhance Skin Glow and Boost Immunity
If you want glow, start in the glass. Blueberries support collagen health through vitamin C and antioxidants that protect skin cells from daily stress. That steady defence helps skin look clear and fresh. A smoothie also hydrates you, which helps maintain plump, resilient skin. Think of it as a simple morning facial, from the inside out.
Immunity benefits come along for the ride. Vitamin C supports white blood cell function, and plant polyphenols help the body handle everyday bugs. In October, when colds make the rounds in the UK, a blueberry blend with citrus and ginger can give your defences a nudge. It tastes bright, goes down easy, and supports a balanced routine.
Collagen-Boosting Antioxidants for Youthful Skin
Oxidative stress speeds up the signs of ageing. Blueberries fight that stress, which helps keep fine lines in check and supports a smoother look. Vitamin C also helps your body form collagen, the protein that keeps skin firm. For extra calm, add a pinch of turmeric and a crack of black pepper to aid absorption. It adds warmth without overpowering the berry flavour.
Immunity Shield from Vitamin-Packed Ingredients
Build a defence with blueberries, orange segments or lemon juice, and ginger. Vitamin C and plant compounds support your immune system, which is handy during autumn term and office season. Use a fortified soy or oat milk to add vitamin D and B12 if your diet needs a boost. The fluid from the smoothie also supports hydration, which keeps your mucus membranes ready to defend against germs.
Simple Vegan Blueberry Smoothie Ideas
- Everyday classic: Blueberries, banana, spinach, soy milk, chia seeds.
- Protein power: Blueberries, pea protein, oats, almond butter, oat milk.
- Glow mix: Blueberries, citrus, vegan yoghurt, turmeric, ginger, coconut water.
- Budget-friendly: Frozen blueberries, frozen banana coins, tap water, flaxseed.
Example measure for a single serving: 1 cup blueberries, 1 small banana, 1 cup plant milk, 1 tablespoon chia. Blend until smooth. Add ice for a thicker texture or more milk for a lighter sip.
