edoced_46esabedoced_46esab Easy vegetarian blueberry smoothie for weight loss | Kardenas Kitchen

Quick and Easy Breakfast Smoothie

blueberry-smoothieThis is how I make my quick, easy and delicious Blueberry Banana Smoothies. You can also find this recipe in my Easy Veggie Meal Plan, weight loss program. This is a great smoothie for breakfast or a snack that’s light on calories and big on antioxidants, fiber, essential protein, and essential minerals!

All you’ll need is a blender and the ingredients below.  I’m using a Magic Bullet blender I received as a Christmas gift this last year form my friend Paulette. What a thoughtful gift! I love it because it’s super fast to use and it comes with its own serving containers and to-go cups and I tend to be in a rush when I’m leaving the house so this makes it easy for me to still make my smoothie and take it on the go.

I eat breakfast everyday without fail.  It is important to me to eat breakfast, especially because I workout in the morning and I need to be nourished so I can work hard.

Statistics show that 70% of people who eat breakfast on a regular basis are more likely to lose weight and keep it off.

Now the factors that are at play here can vary.  I do know that eating in the morning helps regulate your blood sugar and tame a ravaging hunger monster at lunch.  When you are overly hungry you are more likely to eat unheatlhy foods and/ or eat to much food thus packing on extra pounds.  Your body can only utilize a certain amount of calories at a time and any excess calories you eat will be stored as fat on the body most likely where you don’t want it to go.  And we don’t need to store fat for the winter.

Neither of these situations are good.  So eat breakfast and get your metabolism going.

Here’s the recipe for a female on a 1,500 calorie diet.

1/2 cup organic blueberries (frozen or fresh, although frozen are typically cheaper and easier to find)
1/2 banana
4 oz almond milk or water (see how to make home made almond milk)
2 Teaspoon of whole flax seeds (great source of essentials fats and fiber and they should grind up in the blender)
2 Tsp of almond butter
2 Tbsp of protein powder (rice protein is great, but you can also use hemp, or pea protein, etc.)
Dash of cinnamon (good for restoring pancreas and increasing circulation)
Dash of cayenne pepper (helps increase metabolism and increases the body’s ability to carry oxygen).
1 Tbsp of green powder or 1-2 cups fresh spinach
a dash of sweetener (dates, raisins or stevia make great choices)
Put all ingredients in the blender and blend until smooth. You are ready to start a healthy day!
Oh! one thing, your smoothie will be a greenish color not a pretty purple color. Don’t worry about that, it will still tastes great!

Calories 360 Carbs: 46g Protein: 18g Fat: 12g

A little bit about greens.

There are two ways you can add more greens to your smoothies:
1. You can add organic baby spinach, kale, chard, or other green you like.
2. Or add green powder (such as Earth’s Promise). There are many different powders on the market, such as barley grass powder, wheat grass, alfalfa grass (with dandelion or milk thistle for cleansing), etc. Most of them have a mild flavor. If the green powder includes Spirulina- this will be a very strong flavor so watch out. There is a variety of products on the market and they are all great solutions. Read the ingredients first so you know what you are buying to make sure it is what you are looking for. Sometimes they use fiber fillers- just be an informed shopper. Try different kinds…variety is good! For this smoothie, I added 1 Tbsp of powder plus some organic baby spinach (just because I can!).

After you’ve added all your ingredients, the rest is easy. Add water almost to the top of your container (or ice if you want yours chilled), blend, serve and enjoy!
What I love about the Magic Bullet is you turn the container over, unscrew the blade off and put a lid on the container for drinking and you are out the door!  The container looks like a cup and has a handle for easy transportation.  It’s super fast.  Check out the video to see how easy it is.  I don’t get excited about appliances but I do love this little machine.

Here is the men’s version. The calories are pertinent for a 2,000 calorie diet.
Mens portion
½ large banana
¾ cup blueberries, fresh/frozen
1 cup/8 oz. almond milk or water (see how to make home made almond milk)
1 Tablespoon flax seeds
1 Tbsp almond butter, raw, organic preferably
4 cups (85 g) spinach
dash of stevia
1-2 cups watereasy-veggie-meals-ebook
ice- optional
452 Calories Carbs: 54 g Protein: 23 g Fat: 17 g

Eat energy rich food for an energy rich life.

Kardena Pauza,
Author of Easy Veggie Meal Plans, a 90 day vegetarian weight loss system.

13 Comments Leave a Comment

Comment by Patrick
2010-02-25 12:38:04

Well there is a much easier & faster way to make a breakfast smoothie and that is to have a Patrick make you one. 🙂 Of course if it wasn’t for you showing me how to make them, you wouldn’t be getting them now. I love your smoothies! I make them for myself on off workout days, for my friends, family and occasionally my co-workers and the ones that have the courage to try them (hehe) absolutely love them and are eager to try another when I make them. I have learned so much from you. You Rock!

Comment by Kardena Pauza
2010-02-26 01:12:09

Oh yes, I really appreciate the smoothies in the early morning! Sometimes it saves me. We are a good team, haha. You have definitely improved your health and your friends and family. I’m really proud of you!
You rock 🙂

Comment by Bev
2010-02-25 23:03:00

This is GREAT! I have had the Magic Bullet for some time. I bought it for blending protein drinks but there are so many different uses for it–this recipe is a wonderful use. I also grind up flax seeds in it to sprinkle on various things–like yogurt.

Comment by Kardena Pauza
2010-03-03 12:27:18

That’s a great idea. I’ll have to use it for that.

Comment by BJ
2010-05-16 09:36:19

Can this smoothie be frozen, or refrigerated for several hours without getting nasty? I’d like to make it in the morning and take it to work with me for lunch.

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Comment by Lee
2010-02-26 00:23:05

I have the Magic Bullet and I love it for making smoothies! I don’t have that nifty to-go top, though. I like to put coconut oil (in place of almond butter)and for a green super food I use Macro Greens or Miracle Reds. The best tasting super foods in a powder I have ever tried!

Comment by Kardena Pauza
2010-03-03 12:32:25

I love coconut oil. I’ll have to show you a chocolate treat I make out of coconut oil and cacao powder.
Micro greens and macro reds are great options.
Keep Rockin,

Comment by jesse
2010-02-26 02:36:27

Love the video Kardena.

I posted it to my blog ===>supereasyvegiemealplans.com

I don’t know about the cayenne pepper though. I love spicy but I’m not sure I want it in my smoothie. I’ll have to give it a try.

Sometimes I add to this smoothie raw steel oats. It makes it super thick and adds even more fiber. Have you tried this version?

Thanks again Kardena.


Comment by Kardena Pauza
2010-03-03 12:35:11

Hi JP,
That’s great, you’re sharing the information with more people. Talk about super nutritious, this is the best!
I like the oats also, I do add them once in a while. Sometimes I’ll keep the oats whole and pour the smoothie over it and eat it like cereal. That way I have texture 🙂
Good Vibes,

Comment by BDougie
2010-02-26 14:12:17

I noticed for the womens smoothie you added protein powder and for the men’s smoothie you didn’t add any protein powder.. How come??
Also I too love the magic bullet but I dont think mine will fit 4 cups spinach, 8 oz Almond milk and 1-2 cups water and everything else… But here goes nothing!! lets try.

Comment by Marilyn
2010-02-27 18:43:02

and no banana in the women’s smoothie (?)

Comment by Kardena Pauza
2010-03-03 12:41:47

In the video I put in the 1/2 banana in the smoothie. That’s what happens when I post this at midnight 🙂 thanks for catching it!

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Comment by Kardena Pauza
2010-03-03 12:39:15

Too funny! let me know how it goes. It may be a little tight for space.

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