The berry combination in this strawberry-blueberry and banana smoothie provides the body with valuable nutrients necessary for healthy nails, skin, and hair, as well as a huge energy boost. It’s a deep purple low-calorie smoothie that has become increasingly popular, especially in the United States.
The fruits included in this recipe (banana, blueberry, and strawberries) provide many valuable nutrients, including a very healthy dose of vitamin C and Vitamin B. Adding a banana into the berry smoothie adds potassium, fiber, and adequate density that’s perfect after a rigorous morning workout. The low-fat drink offers a generous dose of calcium and probiotic bacteria to promote better functioning of the digestive system.
This easy to prepare recipe uses fresh fruits to make a delicious smoothie for weight loss, for kids, and for breakfast. It’s vegan and dairy-free. Are you looking for a perfect drink to get through a hot day? Want something cold, great tasting, and refreshing? Well, this strawberry-blueberry banana smoothie hits the spot!
More Nutritional Facts
- Potassium – 647mg
- Vitamin B12 – 0.9 µg
- Vitamin B6 – 0.4MG
- Iron – 0.7mg
- Vitamin C – 57mg
- 8-10 frozen strawberries
- ½ cup of berries
- 2 frozen bananas sweet and ripe
- 2 cups of whole milk
1. Start by washing your ingredients.
2. Peel the banana and cut it into small pieces
3. Add your ingredients, including strawberries, banana, blueberries, and water, into the blender.
4. Add a splash of milk. Next, cover the blender. Puree the smoothie until it becomes creamy and smooth. If you prefer a thinner smoothie, add milk and puree for another minute.
Best Way To Prepare Ingredients
Looking to make a strawberry-blueberry and banana smoothie? Below are some of the tips you should follow while preparing the ingredients to ensure you get the best results.
Best Way To Prepare Strawberries
The best way to prepare your strawberries to make the smoothie is by rinsing them first. Rinse the berries while the caps are still attached with a gentle spray of water. Next, use a paper towel to dry your berries. We strongly recommend that you wash the strawberries just before using them. This keeps them from absorbing large amounts of water while washing them. Also, you should place the strawberries in the salad spinner to remove water.
However, if you’ve just bought the strawberries, consider washing the fruits in a vinegar bath and water. Washing your berries with this mixture helps remove bacteria and prevent them from molding.
Best Way To Preparer Blueberries
Blueberries need very little preparation before use. All you have to do is wash them and make sure they are clean before adding them to other ingredients. Place the strawberries in the colander and dip them into a container of cold water. Carefully swish in the water and allow the berries to drain completely. Next, gently spread out in one layer and use a paper towel to pat them dry. Once the strawberries are completely dry, they can be added to other ingredients.
Best Way To Prepare Bananas
This easy-to-make smoothie blends up creamy and thick. It is full of a rich banana flavor. It’s also a great source of potassium. If you fancy banana smoothies, you should try out this recipe. Now, let’s get to the point! Bananas are always easy to prepare, but we strongly recommend using frozen bananas for a thick and creamy texture for this recipe. If you’re using fresh bananas, all you have to do is wash them, peel them, and cut them into small pieces. That’s it!
- First, suppose you’re looking to make a thick and creamy strawberry-blueberry banana smoothie. In that case, we recommend that you use frozen bananas instead of fresh ones. Also, frozen bananas help chill the smoothie.
- Rice beverage or almond can be used instead of milk.
- Smoothies are meant to be made and drank right away; this is because it might lose flavor if allowed to sit for extended periods.
What Kind Of Vitamins And Minerals You Take With This Recipe
As mentioned earlier, this isn’t just a delicious smoothie; it’s also jam-packed with valuable nutrients that offer many health benefits. Some of the vitamins you’ll get from this smoothie include vitamin C and B. also, you’ll get different minerals, including potassium and iron. Following are some of the vitamins and minerals you’ll get from this smoothie.
B vitamins play a significant role in maintaining well-being and good health. As the body’s building blocks, B vitamins have a direct impact on your body’s energy levels, cell metabolism, and brain function. On the other hand, the vitamin B complex helps promote cell growth and development and prevent infections.
Vitamin C is an essential nutrient that the body needs to form collagen in bones, muscle, cartilage, and blood vessels. Also, vitamin C is essential for the body’s healing process. Overall, vitamin C is an essential antioxidant that protects against the adverse effects of free radicals. Free radicals are molecules produced in the body if exposed to tobacco smoke or after breaking down food. Free radicals play a role in preventing cancer or heart disease.
Potassium is an electrolyte and mineral. It plays a significant role in helping your muscles work, including muscles that control breathing and heartbeat. Technically, potassium usually comes from the food we eat. The body utilizes the potassium it requires. Extra potassium that’s not needed by your body is removed from the blood.
Iron is an essential mineral that the body needs to perform different functions. For instance, iron is an integral part of hemoglobin, which transports oxygen from the lungs to the rest of the body. Iron helps the muscles store and use oxygen. Also, iron is an essential part of enzymes and other proteins.
About The Main Ingredients In This Recipe
Of course, as the name suggests, this is an easy-to-make recipe that only involves a few organic ingredients and a blender. Unless you want to add texture or flavor, the main ingredients you need to make this smoothie are bananas, strawberries, and blueberries. Let’s take a close look at these three main ingredients.
Strawberries are fiber-rich, aromatic, and beautifully sweet fruits packed with antioxidants, minerals, and vitamins. The strawberry is one of the most liked fruits in the United States, with a naturally delicious flavor and numerous health benefits. There is no doubt that strawberries are perfect for a healthy diet.
Below does USDA provide the nutritional details for one cup of strawberries?
- Calories – 49
- Protein – 1g
- Sugars – 7.4g
- Fiber – 3g
- Carbohydrates – 11.7g
- Sodium – 1.5mg
- Fat – 0.5g
Keep in mind that strawberries are loaded with minerals and vitamins. For instance, strawberries contain vitamin C and minerals such as magnesium, calcium, folate, and potassium.
Strawberries’ vibrant hue results from many antioxidants that the fruit possesses. Some of the health benefits you’ll get from strawberries include preventing high blood sugar, eases symptoms of arthritis, promotes wound healing, promotes heart health, and help reduce risks of colon cancer.
There are numerous varieties of strawberries, including day-neutral, overbearing, and June bearing. Strawberries are best when uniformly red. When buying, avoid strawberries that are mushy and show any signs of molding. You can easily find fresh strawberries at your local grocery store all year round.
It’s highly likely that you’ve heard from different sources that bananas contain high amounts of carbohydrates. So, you might even be wondering whether bananas are healthy. Technically, bananas comprise complex carbohydrates, including the resistant starch that provides many digestive health benefits. The potassium and vitamins present in bananas health with blood pressure as well as the overall health. The nutrition details below have been provided for one banana.
- Calories – 105
- Protein – 1.3g
- Sugars – 14.4g
- Fiber – 3.1g
- Carbohydrates – 27g
- Sodium – 1.2g
- Fat – 0.4g
Bananas are mainly made up of carbs, with about 27g per banana. This includes 3g of fiber and more than 14g of naturally occurring sugars.
When a banana ripens, some resistant starch changes to sugar, which means that yellow bananas with brown spots have less fiber and more sugar than green bananas. Bananas have a glycemic index that ranges between 48 to 54.
Bananas are some of the most popular fruits you’ll ever come across, with plenty of benefits to offer. Following are some ways through which bananas can help improve your health:
- It might help wound healing
- Lowers blood pressure
- Aids weight loss
- Promotes regularity
- Improves diabetes management
There are over 1,000 banana varieties grown across the globe. Musa Cavendish is the most popular variety and can be found in about 45% of the worldwide market.
Packed with phytoflavinoids and antioxidants, blueberries are also high in vitamin C and potassium, making them an excellent choice for nutritionists and doctors. Not only do they reduce the risks of cancer and heart disease, but blueberries are also anti-inflammatory.
Are strawberry, blueberry banana smoothies good for you?
Are blueberry banana smoothies good for you?
Do frozen bananas make the smoothie thicker?
Can banana smoothies make you gain weight?
How can you thicken a berry banana smoothie?