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Blueberry Banana Smoothie

Posted by Lindsey Kanter, RDN on Jun 8, 2018 10:00:00 AM
Lindsey Kanter, RDN
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Want to know the “silver bullet” to improving your health?! 

Whether you are diabetic or not, a common theme you will see with different diets and nutrition recommendations is incorporating more fruits and vegetables on a daily basis. Incorporating more fruits and vegetables on a daily basis is hands down the silver bullet to improving your health. 

Fruits and vegetables not only help with stabilizing blood sugar and improving diabetic health, but they also decrease the risk of many other diseases. Among the many, fruits and vegetables decrease the risk of heart disease (the most prevalent disease in America).

If you aren’t a big fan of either fruits or vegetables, do NOT worry. I most definitely was not always a fruit and vegetable lover. Improving your diet and making lifestyle changes takes quite a bit of time to adjust, but when individuals ask how I started eating healthier, one quick trick comes to mind. 

SMOOTHIES! Why? Because smoothies are nutrient dense, quick, and most importantly, delicious! Below are the necessary steps to consistently build the best smoothie for YOU. Remember, healthy doesn’t have to mean steamed broccoli and boring, repetitive dishes. Smoothies can be made in all varieties; So, mix it up and have a little fun!



1.) Liquid (1 cup)

Examples: almond milk, dairy milk, greek yogurt, kefir, water


2.) Fruits

1/2 Banana (adds the perfect sweetness/texture) + Up to 1 ½ cups of fruit

Examples: blueberries (high in fiber!), mango, pineapple, strawberries


3.) Vegetables 

Add as much as you’d like! (Recommend starting with ½ cup)

Examples: Spinach, kale, cucumber


4.) Nut Butter

1-2 Tbs. of nut butter for healthy fat and protein

Examples: Peanut butter, almond butter, cashew butter


5.) Optional Boosters

½ tsp. cinnamon

¼ tsp. turmeric

1 Tbsp. chia seeds

1 Tbsp. flax seeds

Protein powder



Fresh-fruit smoothie packed with nutrients, antioxidants, and superfoods. This smoothie is the "silver bullet" for improving your health!

Prep Time: 2 minutes

  • 1 cup almond milk
  • 1/2 cup ice
  • 1/2 banana
  • 1 cup blueberries
  • 1 cup spinach
  • 2 Tbsp. almond butter
  • 1/2 tsp. cinnamon
  • Optional: vanilla protein powder


Place all ingredients in the blender and blend until smooth. Enjoy!


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Topics: Diabetes Blog, Patient, Recipes

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