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Healthy Blueberry Pea Milk Smoothie
Smoothies
Nutri-ScoreA

Healthy Blueberry Pea Milk Smoothie

Vaccinium corymbosum and Pisum sativum

Clinical Encyclopedia

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

Healthy Blueberry Pea Milk Smoothie provides 85 kcal, 3.5g of protein, 15.5g of carbohydrates, and 4g 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 beverage that supports overall health.

Also known as:
Blueberry SmoothiePea Milk Smoothie
Scientific NameVaccinium corymbosum and 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%
Fiber4g
Total20.2g
Protein
3.5g(17%)
Fats
1.2g(6%)
Carbohydrates
15.5g(77%)

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 C10 mg (11%)
Vitamin E0.5 mg (3%)
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%)
Folate30 µg (8%)
Choline10 mg (2%)
Vitamins with less than 2% DV
Vitamin D: 0 µgVitamin B12: 0 µg

Minerals

Major Source (≥ 2% DV)
Calcium40 mg (3%)
Iron0.5 mg (3%)
Magnesium15 mg (4%)
Phosphorus30 mg (4%)
Potassium150 mg (4%)
Zinc0.2 mg (2%)
Copper0.1 mg (11%)
Manganese0.2 mg (10%)
Minerals with less than 2% DV
Selenium: 0 µg

Health Benefits

✓Blueberries are high in antioxidants, which can help reduce oxidative stress and inflammation in the body.
✓Pea milk is a great source of plant-based protein and is low in calories, making it an excellent choice for muscle recovery and weight management.

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 blueberries, pea milk, and optional sweeteners or spices until smooth. Serve chilled.

Smart Selection & Storage

How to Select

Choose ripe blueberries that are firm and have a deep blue color. For pea milk, look for brands with minimal additives and high protein content.

How to Store

Store blueberries in the refrigerator and consume within a week. Keep pea milk in a cool, dry place and refrigerate after opening.

Medicinal Profile & Bioactive Compounds

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

Medicinal Properties
AntioxidantAnti-inflammatory
Main Applications
•Post-workout recovery
•Healthy snack alternative
Bioactive Compounds
Anthocyanins

Compounds that provide antioxidant effects and may improve heart health.

Pea Protein

Supports muscle growth and repair.

How to Consume
FreshSmoothieChilled
Did you know?

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

Myths vs Realities

MythMyth: Blueberries are only good for desserts.
RealityReality: Blueberries are versatile and can be used in savory dishes, smoothies, and salads.
MythMyth: Pea milk is not as nutritious as dairy milk.
RealityReality: Pea milk is high in protein and often fortified with vitamins and minerals, making it a nutritious alternative.
MythMyth: Smoothies are always unhealthy.
RealityReality: Smoothies can be very healthy if made with whole, nutrient-dense ingredients.

Healthy Recipes

Blueberry Pea Protein Power Smoothie

This smoothie combines the antioxidant power of blueberries with the protein boost from pea milk, perfect for a post-workout recovery.

Ingredients
  • 1 cup Healthy Blueberry Pea Milk Smoothie
  • 1 banana, frozen
  • 1 tablespoon almond butter
  • 1 tablespoon chia seeds
  • 1 teaspoon honey
Instructions
  1. 1. Blend all ingredients until smooth.
  2. 2. Pour into a glass and enjoy immediately.
  3. 3. Garnish with extra blueberries if desired.

Tropical Blueberry Pea Smoothie Bowl

A vibrant smoothie bowl topped with tropical fruits, making it a refreshing breakfast option packed with nutrients.

Ingredients
  • 1 cup Healthy Blueberry Pea Milk Smoothie
  • 1/2 cup frozen mango
  • 1/2 cup frozen pineapple
  • 1/4 cup granola
  • 1 tablespoon shredded coconut
Instructions
  1. 1. Blend the smoothie ingredients until creamy.
  2. 2. Pour into a bowl and top with granola and shredded coconut.
  3. 3. Add fresh fruit slices for extra flavor.

Blueberry Pea Milk Overnight Oats

A nutritious overnight oat recipe that uses blueberry pea milk for a creamy texture and delicious flavor.

Ingredients
  • 1/2 cup rolled oats
  • 1 cup Healthy Blueberry Pea Milk Smoothie
  • 1 tablespoon maple syrup
  • 1/2 teaspoon vanilla extract
  • 1/4 cup fresh blueberries
Instructions
  1. 1. Combine all ingredients in a jar and stir well.
  2. 2. Seal and refrigerate overnight.
  3. 3. In the morning, stir and enjoy cold or warm.

Blueberry Pea Milk Chia Pudding

A healthy chia pudding infused with blueberry pea milk, offering a delightful texture and taste that’s perfect for breakfast or dessert.

Ingredients
  • 1 cup Healthy Blueberry Pea Milk Smoothie
  • 1/4 cup chia seeds
  • 1 tablespoon agave syrup
  • 1/2 teaspoon vanilla extract
Instructions
  1. 1. Mix all ingredients in a bowl until combined.
  2. 2. Let sit for 10 minutes, then stir again.
  3. 3. Refrigerate for at least 2 hours or overnight before serving.

Blueberry Pea Milk Pancakes

Fluffy pancakes made with blueberry pea milk, providing a delicious and nutritious twist to your breakfast routine.

Ingredients
  • 1 cup whole wheat flour
  • 1 cup Healthy Blueberry Pea Milk Smoothie
  • 1 tablespoon baking powder
  • 1 tablespoon coconut oil, melted
  • 1 tablespoon maple syrup
Instructions
  1. 1. In a bowl, mix flour and baking powder.
  2. 2. Add the remaining ingredients and stir until just combined.
  3. 3. Cook on a hot griddle until bubbles form, then flip and cook until golden brown.

Blueberry Pea Milk Smoothie Popsicles

A refreshing treat for hot days, these smoothie popsicles are made with blueberry pea milk and are both healthy and delicious.

Ingredients
  • 2 cups Healthy Blueberry Pea Milk Smoothie
  • 1 cup yogurt (dairy or non-dairy)
  • 1 tablespoon honey or agave syrup
  • 1/2 cup chopped fruits (optional)
Instructions
  1. 1. Blend the smoothie and yogurt until smooth.
  2. 2. Pour into popsicle molds, adding chopped fruits if desired.
  3. 3. Freeze for at least 4 hours before enjoying.

Blueberry Pea Milk Energy Bites

No-bake energy bites that are packed with nutrients and flavor, perfect for a quick snack or pre-workout fuel.

Ingredients
  • 1 cup oats
  • 1/2 cup Healthy Blueberry Pea Milk Smoothie
  • 1/4 cup nut butter
  • 1/4 cup honey
  • 1/4 cup mini dark chocolate chips
Instructions
  1. 1. Mix all ingredients in a bowl until well combined.
  2. 2. Form into small balls and place on a baking sheet.
  3. 3. Refrigerate for 30 minutes to firm up before serving.

Blueberry Pea Milk Smoothie Muffins

Moist and flavorful muffins made with blueberry pea milk, perfect for a healthy breakfast on the go.

Ingredients
  • 1 1/2 cups whole wheat flour
  • 1 cup Healthy Blueberry Pea Milk Smoothie
  • 1/2 cup applesauce
  • 1/4 cup honey
  • 1 teaspoon baking soda
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a muffin tin.
  2. 2. Mix all ingredients until just combined.
  3. 3. Pour the batter into the muffin tin and bake for 20-25 minutes.

Savory Blueberry Pea Milk Soup

A unique savory soup that combines the sweetness of blueberries with the creaminess of pea milk, perfect as a light lunch or appetizer.

Ingredients
  • 1 cup Healthy Blueberry Pea Milk Smoothie
  • 1 cup vegetable broth
  • 1/2 cup cooked peas
  • 1/4 onion, diced
  • Salt and pepper to taste
Instructions
  1. 1. Sauté the onion until translucent.
  2. 2. Add the vegetable broth and cooked peas, then bring to a simmer.
  3. 3. Stir in the blueberry pea milk and season with salt and pepper before serving.

Frequently Asked Questions (FAQ)

What are the health benefits of blueberries?

Blueberries are rich in antioxidants, vitamins, and minerals, which can help improve heart health, brain function, and reduce inflammation.

Is pea milk a good source of protein?

Yes, pea milk contains about 8 grams of protein per cup, making it a great plant-based protein source.

Can I use frozen blueberries in this smoothie?

Absolutely! Frozen blueberries can add a nice chill to your smoothie and are just as nutritious as fresh ones.

Is this smoothie suitable for vegans?

Yes, this smoothie is entirely plant-based and suitable for vegans.

How can I make this smoothie sweeter?

You can add honey, agave syrup, or a ripe banana for natural sweetness.

Can I add other fruits to this smoothie?

Yes, feel free to add other fruits like bananas, strawberries, or spinach for added nutrition.

How long can I store this smoothie?

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

Is this smoothie gluten-free?

Yes, all the ingredients in this smoothie are gluten-free.

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