Start your day with a Delicious Blueberry Anti-Inflammatory Smoothie! This healthy smoothie with anti-inflammatory ingredients is a great way to add plant-powered nutrition to your diet!
The Anti-inflammatory Benefits of Blueberries
I just read The Mind Diet, is based on research to prevent Alzheimer’s Disease and nurture Brain Health. The MIND Diet combines elements of the Mediterranean and DASH diets. The MIND Diet was based on a Harvard and Rush University study. ‘MIND is an acronym for Mediterranean-DASH diet Intervention for Neurodegenerative Delay.’
Since Neuro Protection and lowering inflammation and oxidative stress are so imperative to health, I wanted to feature a smoothie with anti-inflammatory properties such as flax, greens, and blueberries, as they are packed full of brain-supportive phytochemicals and antioxidants.
Blueberries are delicious, have less sugar than most fruit, and contain vitamin C, powerful antioxidants and fiber. Steve and I aim to eat a cup a day of these health-packed morsels. This Blueberry Anti-inflammatory Smoothie is also a great Mediterranean Diet recipe.
According to Bill Rawls, MD, author of The Cellular Wellness Solution, smaller wild blueberries face more significant environmental stress and have twice as many antioxidants and 33% more anthocyanins than domestic blueberries. Anthocyanins’ health benefits have been widely reported, particularly in preventing oxidative stress-related diseases such as cardiovascular disease, noncommunicable diseases, and inflammatory diseases.
Health Benefits of Anti-inflammatory Smoothies
- Smoothies are a perfect jumping-off point if transitioning to an anti-inflammatory diet! It allows you to begin your day with several servings of fruits and vegetables in a delicious blended drink. You might be running on empty if you are used to skipping breakfast or having a muffin and coffee. It’s an easy way to get breakfast FAST and can become a part of your regular morning routine!
- This plant-rich drink will fuel you and is an easy way to sustain you until lunch. Blueberries contain anti-inflammatory flavonoids. This is why so many doctors, dieticians, and nutritionists recommend them as a mainstay of your diet.
- This Smoothie is also a favorite afternoon snack!
- Most of us will not sit down and eat a cup of blueberries, but if you blend them into a delicious smoothie, you can drink them right down. Another concept I learned at Bauman College was the crowding out theory.
- You crowd out inflammation by eating anti-inflammatory food and making healthy lifestyle choices like sleep, stress reduction, water, and exercise.
- Drinking a healthy smoothie can help you fight free radicals and avoid the risk of chronic disease and inflammatory conditions.
- Healthy fats from ground flaxseed help to stabilize blood sugar levels.
- Deep nutrition helps to support a healthy immune system.
Baby Kale, Anti-inflammation Fighting Nutritional Powerhouse
I chose baby kale for its delicate leaf, beta-carotene content, and flavor. In our busy lives, eating enough vegetables can be challenging. Adding kale or any green to a smoothie is an excellent way of ‘getting your greens’! Along with helping to reduce inflammation, Kale is also rich in Vitamins A and Vitamin C and is excellent for your immune system. Kale also contains Quercetin, which is not only a cancer-fighting antioxidant but also a natural antihistamine. Kale is a nutrient-dense vegetable that packs much nutritional punch in every bite. *
However, any dark leafy green would work well in this recipe!
Anti-inflammatory Benefits of Ground Flaxseed
This blueberry anti-inflammatory smoothie contains ground flaxseed. I used Bob’s Mills, which is finely ground and has a beautiful nutty flavor. Flaxseed is rich in one of the essential fatty acids, Alpha-linolenic acid. Why is this important? The standard American diet is much higher in Omega 6 fat than Omega 3 fat. Omega 3 fat in flaxseed, chia seeds, and seafood are brain and cardio-protective. People with most inflammatory conditions can benefit from eating foods rich in Omega 3 fat. Also, the type of fat you eat every day impacts systemic inflammation. Adding a tablespoon of ground flaxseed or flax oil is an easy way to add this essential fat to your diet.
Inflammation Also Plays a Role in Migraines and Headaches
Reducing inflammation with an anti-inflammatory diet has almost eliminated my migraines which I used to get all the time. Migraine Again interviewed Dr. Tietjen of this year’s Migraine Healing Summit regarding inflammation and the migraine brain. “When inflammation becomes chronic, that leads to chronic migraine,“ says Dr. Tietjen.
Powerful Health-Promoting Smoothie Ingredients
These ingredients make up the Anti-inflammatory Blueberry Smoothie:
Frozen Wild Blueberries or Fresh Berries (You can also mix them 50/50)
Ground Flaxseed – (I love Bob’s Mills Ground Flaxseed)
Unsweetened Almond Milk – (or your favorite Milk Alternative)
Baby Kale – its delicate leaves blend beautifully. You can also use Spinach.
Fresh Pear (or apple) – contain Pectin and are wonderful for Digestive Health
Banana – adds sweetness
How to Make the Blueberry Anti-inflammatory Smoothie
- Use a high-speed blender like a Vitamix. They can pulverize veggies and fruits.
- Add milk first, and then add the rest of your ingredients. If you like your Smoothies extra cold, add a little ice at the end.
- Pulse a few times and then blend on high.
- Drink Up!
Variations on this Delicious Smoothie
- Add a scoop of Protein Powder.
- Replace the Blueberries with Raspberries, Acai Berries or use a Mixed Frozen Berry Blend.
- Ground Hemp Seed or Chia Seeds can be used instead of Ground Flaxseed
- Add a Banana
- Add a Tablespoon of Cacao or Cocoa Powder
- Add Collagen Powder
- Add Almond Butter, Peanut Butter, or Sunflower Butter
- Coconut Milk, Almond Milk, and Hemp Milk can all be used in this recipe
- Use a handful of Spinich instead of Baby Kale
- Add fresh ginger for a spicy flavor!
- This smoothie is full of micronutrients
- It’s sugar-free and gluten-free.
- Kale is rich in health-promoting anti-oxidants
- Pears are great for digestion
- Flax is rich in healthy Omega 3 fat
- You can drink this daily to help prevent inflammation
- Blueberry is a powerhouse of anti-inflammatory flavonoids.
Thank you for stopping by Delectable Food Life! Here are some more Delicious Anti-inflammatory Smoothie Recipes you might enjoy:
Anti-inflammatory Smoothie Recipe
Delicious cold and creamy blueberry anti-inflammatory smoothie to start your day!
- Prep Time: 5 Minutes
- Cook Time: 5 Minutes
- Total Time: 10 Minutes
- Yield: 2 large glasses 1x
- Category: Breakfast
- Method: Blender
- Cuisine: Anti-inflammatory Diet
- Diet: Gluten Free
2 cups frozen wild or regular Blueberries (You can also mix them 50/50)
2 Tablespoons Ground Flaxseed – (I love Bob’s Mills Ground Flaxseed)
2 cups Almond Milk – or milk of your choice
2–3 cups Baby Kale – its smaller leaves blend beautifully
1 whole Fresh Pear – cored and deseeded cut in half
1 cup ice
In a Vitamix or high-powered blender add the milk of choice.
Add the rest of the ingredients, then add ice.
Blend until smooth and creamy.
Drink up knowing you started your day with an inflammation-busting breakfast!
Add a tablespoon of peanut or sunflower butter for extra calories and creaminess.
Keywords: anti-inflammatory diet, vegan, vegetarian, smoothies, gluten-free