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Fiber-Rich Blueberry Pea Milk Smoothie
Smoothies
Nutri-ScoreA

Fiber-Rich Blueberry Pea Milk Smoothie

Vaccinium corymbosum, Pisum sativum

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Fiber-Rich Blueberry Pea Milk Smoothie provides 85 kcal, 3.5g of protein, 15.2g of carbohydrates, and 4.5g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

This smoothie combines the antioxidant-rich blueberries with protein-packed pea milk, creating a delicious and nutritious drink that supports digestive health and boosts energy levels.

Also known as:
Blueberry SmoothiePea Milk Smoothie
Scientific NameVaccinium corymbosum, Pisum sativum
Region of OriginUnited States
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories85 kcal
Water
90%
Fiber4.5g
Total19.9g
Protein
3.5g(18%)
Fats
1.2g(6%)
Carbohydrates
15.2g(76%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin A54 µg (6%)
Vitamin C9.7 mg (11%)
Vitamin E0.6 mg (4%)
Vitamin K19.3 µg (16%)
Vitamin b1 (thiamine)0.1 mg (8%)
Vitamin b2 (riboflavin)0.1 mg (6%)
Vitamin b3 (niacin)0.5 mg (3%)
Vitamin b5 (pantothenic acid)0.3 mg (6%)
Vitamin b6 (pyridoxine)0.1 mg (5%)
Folate25 µg (6%)
Choline10.5 mg (2%)
Vitamins with less than 2% DV
Vitamin D: 0 µgVitamin B12: 0 µg

Minerals

Major Source (≥ 2% DV)
Calcium30 mg (2%)
Iron0.5 mg (3%)
Magnesium10 mg (2%)
Phosphorus20 mg (2%)
Potassium150 mg (4%)
Zinc0.2 mg (2%)
Copper0.1 mg (11%)
Manganese0.2 mg (10%)
Minerals with less than 2% DV
Selenium: 0.2 µg

Health Benefits

✓Rich in dietary fiber, this smoothie aids in digestion and helps maintain a healthy gut microbiome.
✓Blueberries are high in antioxidants, which can help reduce inflammation and protect against chronic diseases.

Possible Risks & Side Effects

!No clinically significant precautions or contraindications have been documented for this food in standard dietary intake.

How to Prepare & Consume

Blend all ingredients until smooth. For best results, use frozen blueberries and chilled pea milk.

Smart Selection & Storage

How to Select

Choose ripe blueberries that are firm and have a deep blue color. For pea milk, look for unsweetened varieties with minimal additives.

How to Store

Store blueberries in the refrigerator and consume within a week. Pea milk should be refrigerated and consumed within 7-10 days after opening.

Medicinal Profile & Bioactive Compounds

Therapeutic properties, key bioactive compounds, and clinical applications of this food.

Medicinal Properties
AntioxidantDigestive aid
Main Applications
•Weight management
•Boosting energy levels
Bioactive Compounds
Anthocyanins

Compounds that provide antioxidant effects and may improve heart health.

Fiber

Promotes digestive health and helps regulate blood sugar levels.

How to Consume
FreshBlendedFrozen
Did you know?

"Blueberries are often referred to as a superfood due to their high nutrient content and health benefits."

Myths vs Realities

MythSmoothies are always healthy.
RealityNot all smoothies are healthy; some can be high in sugar and calories.
MythYou can't gain weight from smoothies.
RealitySmoothies can contribute to weight gain if consumed in excess or made with high-calorie ingredients.
MythAll smoothies are low in calories.
RealitySmoothies can vary widely in calorie content depending on the ingredients used.

Healthy Recipes

Blueberry Pea Milk Overnight Oats

A nutritious breakfast option that combines fiber-rich blueberry pea milk with oats for a filling start to your day.

Ingredients
  • 1 cup rolled oats
  • 1 cup Fiber-Rich Blueberry Pea Milk
  • 1 tablespoon chia seeds
  • 1 tablespoon honey
  • 1/2 cup fresh blueberries
Instructions
  1. 1. In a bowl, combine rolled oats, chia seeds, and honey.
  2. 2. Pour in the Fiber-Rich Blueberry Pea Milk and mix well.
  3. 3. Add fresh blueberries, cover, and refrigerate overnight. Serve chilled.

Blueberry Pea Milk Smoothie Bowl

A vibrant smoothie bowl topped with your favorite fruits and seeds, perfect for a refreshing snack.

Ingredients
  • 1 cup Fiber-Rich Blueberry Pea Milk
  • 1 banana
  • 1/2 cup spinach
  • 1/2 cup frozen blueberries
  • Toppings: sliced almonds, coconut flakes, fresh berries
Instructions
  1. 1. Blend Fiber-Rich Blueberry Pea Milk, banana, spinach, and frozen blueberries until smooth.
  2. 2. Pour into a bowl and top with sliced almonds, coconut flakes, and fresh berries.
  3. 3. Enjoy with a spoon for a satisfying treat.

Blueberry Pea Milk Pancakes

Fluffy pancakes infused with blueberry pea milk, making for a wholesome breakfast option that’s both delicious and nutritious.

Ingredients
  • 1 cup whole wheat flour
  • 1 cup Fiber-Rich Blueberry Pea Milk
  • 1 tablespoon baking powder
  • 1 tablespoon maple syrup
  • 1/2 teaspoon vanilla extract
Instructions
  1. 1. In a mixing bowl, combine whole wheat flour and baking powder.
  2. 2. Add Fiber-Rich Blueberry Pea Milk, maple syrup, and vanilla extract, and mix until smooth.
  3. 3. Cook on a non-stick skillet over medium heat until bubbles form, then flip and cook until golden brown.

Blueberry Pea Milk Chia Pudding

A creamy and satisfying chia pudding made with blueberry pea milk, perfect for a healthy dessert or snack.

Ingredients
  • 1 cup Fiber-Rich Blueberry Pea Milk
  • 1/4 cup chia seeds
  • 2 tablespoons maple syrup
  • 1/2 teaspoon vanilla extract
  • Fresh blueberries for topping
Instructions
  1. 1. In a bowl, whisk together Fiber-Rich Blueberry Pea Milk, chia seeds, maple syrup, and vanilla extract.
  2. 2. Cover and refrigerate for at least 4 hours or overnight until thickened.
  3. 3. Serve topped with fresh blueberries.

Blueberry Pea Milk Protein Shake

A post-workout protein shake that combines blueberry pea milk with protein powder for a nutritious boost.

Ingredients
  • 1 cup Fiber-Rich Blueberry Pea Milk
  • 1 scoop vanilla protein powder
  • 1 banana
  • 1 tablespoon almond butter
  • Ice cubes
Instructions
  1. 1. Combine Fiber-Rich Blueberry Pea Milk, protein powder, banana, almond butter, and ice cubes in a blender.
  2. 2. Blend until smooth and creamy.
  3. 3. Pour into a glass and enjoy immediately.

Blueberry Pea Milk Energy Balls

No-bake energy balls made with oats, nut butter, and blueberry pea milk, perfect for a quick snack on the go.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup almond butter
  • 1/4 cup Fiber-Rich Blueberry Pea Milk
  • 1/4 cup honey
  • 1/2 cup mini chocolate chips
Instructions
  1. 1. In a bowl, mix rolled oats, almond butter, Fiber-Rich Blueberry Pea Milk, honey, and chocolate chips until well combined.
  2. 2. Form the mixture into small balls and place on a baking sheet.
  3. 3. Refrigerate for 30 minutes before serving.

Blueberry Pea Milk Smoothie Popsicles

Refreshing and healthy popsicles made with blueberry pea milk, perfect for a hot day.

Ingredients
  • 2 cups Fiber-Rich Blueberry Pea Milk
  • 1 cup fresh blueberries
  • 1 banana
  • 1 tablespoon honey
Instructions
  1. 1. Blend Fiber-Rich Blueberry Pea Milk, fresh blueberries, banana, and honey until smooth.
  2. 2. Pour the mixture into popsicle molds and freeze for at least 4 hours.
  3. 3. To serve, run warm water over the outside of the molds to release popsicles.

Savory Blueberry Pea Milk Soup

A unique and healthy soup that combines the sweetness of blueberries with the creaminess of pea milk for a delightful dish.

Ingredients
  • 2 cups vegetable broth
  • 1 cup Fiber-Rich Blueberry Pea Milk
  • 1 cup cooked peas
  • 1/2 onion, chopped
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, sauté chopped onion until translucent.
  2. 2. Add vegetable broth and cooked peas, simmer for 10 minutes.
  3. 3. Blend the mixture until smooth, then stir in Fiber-Rich Blueberry Pea Milk, season with salt and pepper, and serve warm.

Blueberry Pea Milk Granola Parfait

Layered parfait with granola, yogurt, and blueberry pea milk for a delicious and nutritious breakfast or snack.

Ingredients
  • 1 cup granola
  • 1 cup Fiber-Rich Blueberry Pea Milk
  • 1/2 cup Greek yogurt
  • 1/2 cup fresh blueberries
  • Mint leaves for garnish
Instructions
  1. 1. In a glass, layer granola, Greek yogurt, and fresh blueberries.
  2. 2. Pour Fiber-Rich Blueberry Pea Milk over the top.
  3. 3. Garnish with mint leaves and serve immediately.

Blueberry Pea Milk Smoothie Muffins

Moist and flavorful muffins made with blueberry pea milk, perfect for breakfast or a healthy snack.

Ingredients
  • 1 1/2 cups whole wheat flour
  • 1 cup Fiber-Rich Blueberry Pea Milk
  • 1/2 cup honey
  • 1/4 cup coconut oil
  • 1 teaspoon baking soda
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a muffin tin with liners.
  2. 2. In a bowl, mix whole wheat flour and baking soda.
  3. 3. In another bowl, whisk together Fiber-Rich Blueberry Pea Milk, honey, and melted coconut oil, then combine with dry ingredients and mix until just combined. Pour into muffin tins and bake for 20-25 minutes.

Frequently Asked Questions (FAQ)

What are the health benefits of blueberries?

Blueberries are rich in antioxidants, vitamins, and minerals, which can help reduce the risk of heart disease and improve brain function.

Is pea milk a good source of protein?

Yes, pea milk is a great plant-based protein source, providing about 8 grams of protein per cup.

Can this smoothie help with weight loss?

Yes, the high fiber content can help you feel full longer, which may assist in weight management.

How can I make this smoothie vegan?

This smoothie is already vegan as it uses pea milk and does not contain any animal products.

What is the glycemic index of this smoothie?

The glycemic index is approximately 40, making it a low-GI option suitable for blood sugar management.

Can I add other fruits to this smoothie?

Absolutely! You can add bananas, spinach, or other berries for added flavor and nutrients.

How long can I store this smoothie?

It is best consumed fresh, but you can store it in the refrigerator for up to 24 hours.

Is this smoothie suitable for children?

Yes, this smoothie is nutritious and can be a healthy snack for children.

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Comparisons
Fiber-Rich Blueberry Pea Milk Smoothie vs Antioxidant Acai Almond Coconut Milk Smoothie Fiber-Rich Blueberry Pea Milk Smoothie vs Antioxidant Acai Almond Milk Smoothie Fiber-Rich Blueberry Pea Milk Smoothie vs Antioxidant Acai Apple Juice Smoothie
Nutrients
Protein in Fiber-Rich Blueberry Pea Milk Smoothie Calories in Fiber-Rich Blueberry Pea Milk Smoothie Vitamin-c in Fiber-Rich Blueberry Pea Milk Smoothie Magnesium in Fiber-Rich Blueberry Pea Milk Smoothie
Featured Guides
Health Benefits of Fiber-Rich Blueberry Pea Milk Smoothie Healthy Recipes with Fiber-Rich Blueberry Pea Milk Smoothie
Rankings
Smoothies high in fiber Smoothies high in vitamin-k Smoothies low in carbohidratos Smoothies low in índice glucémico