Anti-inflammatory Blueberry–Banana Purple Smoothie
Step 0
A vibrant, anti-inflammatory smoothie built on almond milk and decaf green tea with blueberries, banana, kale, hemp seeds, lemon, ginger, and a touch of honey. Bright flavor, steady energy, and a silky texture.
Step 1
Ingredients for blueberry–banana purple smoothie
- Blueberries, frozen unsweetened 230 g ( 1½ cups)
- Banana, sliced 118 g (~1 medium)
- Kale (or baby kale), chopped 21 g ( ⅓ cup)
- Almond milk, plain unsweetened 122 g ( ½ cup)
- Green tea, brewed decaf & chilled 118 g ( ½ cup)
- Hemp seeds 20 g ( 2 tbsp)
- Lemon zest, finely grated 1.5 g ( ¾ tsp)
- Lemon juice, fresh 22.9 g ( 1½ tbsp)
- Honey 3.5 g ( ½ tsp) (optional)
- Ginger, ground 0.43 g ( ¼ tsp)
- Ice, as needed a few cubes
Step 2
How to make the smoothie
- Load the blender. Add liquids first (almond milk and chilled decaf green tea), then kale, blueberries, banana, hemp seeds, lemon zest and juice, ginger, and honey if using.
- Blend until silky. Start low, ramp to high, and blend 45–60 sec. Add ice for thickness or a splash of liquid for flow.
- Serve cold. Pour into chilled glasses and enjoy immediately.
Make-ahead and storage: Refrigerate up to 1 day in a sealed bottle. Shake well before drinking.
Step 3
Health-oriented chef cues
- Blueberries bring anthocyanins that support anti-inflammatory pathways. Decaf still delivers polyphenols.
- Green tea base adds catechins without caffeine. Brew strong, chill fully, then blend.
- Lemon & ginger brighten flavor while adding citrus flavonoids and gingerols.
- Almond milk keeps calories light; hemp seeds add omega-3 ALA and texture.
- Load order liquids first, then greens, then frozen fruit reduces cavitation and keeps blends cool.
Nutrition facts and macros
Macros & Calories
per 100 g
Calories
56.4 kcal
- Saturates: 0.16 g
- Sugars: 6.36 g
- Fiber: 2.26 g
- Salt: 0 g
See full macronutrient table (per 100 g)
| Nutrient | Amount | % RI |
|---|---|---|
| Energy | 236.2 kJ / 56.4 kcal | |
| Fat | 1.64 g | |
| Saturated | 0.16 g | |
| Carbohydrate | 10.19 g | |
| Sugars | 6.36 g | |
| Starch | 0.72 g | |
| Fiber | 2.26 g | |
| Protein | 1.29 g | |
| Salt | 0 g | |
| Sodium | 13.80 mg |
Carbohydrates breakdown
| Nutrient | Amount | % RI |
|---|---|---|
| Total Carbs | 10.19 g | |
| Fiber | 2.26 g | |
| Starch | 0.72 g | |
| Sugars | 6.36 g | |
| Fructose | 2.83 g | |
| Glucose | 2.67 g | |
| Sucrose | 0.81 g | |
| Lactose | <0.01 g | |
| Maltose | <0.01 g | |
| Added Sugars | 0.44 g | |
| Sugar Alcohol | <0.01 g | |
| Net Carbs | 7.92 g |
Fat (lipids) breakdown
| Nutrient | Amount | % RI |
|---|---|---|
| Fat | 1.64 g | |
| Monounsaturated | 0.29 g | |
| Polyunsaturated | 0.93 g | |
| Omega-3 | 0.27 g | |
| Omega-6 | 0.66 g | |
| Saturated | 0.16 g | |
| Trans-Fats | 0.00 g | |
| Cholesterol | 0.00 mg |
Protein (amino acid) breakdown
| Amino acid | Amount | % RI |
|---|---|---|
| Protein | 1.29 g | |
| Alanine | 0.06 g | |
| Arginine | 0.13 g | |
| Aspartic acid | 0.14 g | |
| Cystine | 0.02 g | |
| Glutamic acid | 0.22 g | |
| Glycine | 0.06 g | |
| Histidine | 0.04 g | |
| Isoleucine | 0.05 g | |
| Leucine | 0.08 g | |
| Lysine | 0.05 g | |
| Methionine | 0.02 g | |
| Phenylalanine | 0.06 g | |
| Proline | 0.06 g | |
| Serine | 0.06 g | |
| Threonine | 0.04 g | |
| Tryptophan | 0.01 g | |
| Tyrosine | 0.04 g | |
| Valine | 0.06 g |
Key Micronutrients
top 15 by % RI, per 100 g
See full micronutrient table (per 100 g)
| Nutrient | Amount | % RI |
|---|---|---|
| Vitamin C | 7.78 mg | |
| Vitamin A | 20.20 µg | |
| Vitamin D | 6.88 IU (≈0.17 µg) | |
| Vitamin E | 0.89 mg | |
| Vitamin K | 18.31 µg | |
| B1 (Thiamine) | 0.04 mg | |
| B2 (Riboflavin) | 0.04 mg | |
| B3 (Niacin) | 0.48 mg | |
| B5 (Pantothenic Acid) | 0.16 mg | |
| B6 (Pyridoxine) | 0.08 mg | |
| Vitamin B12 | 0.06 µg | |
| Biotin | 0.02 µg | |
| Choline | 6.76 mg | |
| Folate | 8.93 µg | |
| Calcium | 48.92 mg | |
| Iron | 0.62 mg | |
| Magnesium | 24.38 mg | |
| Phosphorus | 50.82 mg | |
| Potassium | 126.89 mg | |
| Zinc | 0.32 mg | |
| Copper | 0.10 mg | |
| Manganese | 0.40 mg | |
| Selenium | 4.25 µg | |
| Iodine | 0.05 µg | |
| Fluoride | 0.04 µg | |
| Sodium | 13.80 mg |
Step-by-step instructions
Step 1: Prep and load
Add 122 g almond milk and 118 g chilled decaf green tea to your blender. Add 21 g kale, 230 g frozen blueberries, 118 g banana, 20 g hemp seeds, 1.5 g lemon zest, 22.9 g lemon juice, 0.43 g ground ginger, and 3.5 g honey if using.
Step 2: Blend smoothly
Start on low, ramp to high, and blend for 45–60 seconds until silky. Add a few ice cubes for a thicker, colder texture.
Step 3: Taste and serve
Adjust sweetness or acidity to taste. Pour into two chilled glasses and serve right away.
Blueberry–banana smoothie FAQs
- Can I use dairy milk instead of almond milk?
- Yes. Use the same amount. Dairy will make it creamier and slightly higher in protein.
- How do I lower sugars?
- Reduce banana by 40 g and skip the honey. The lemon keeps it bright even with less fruit.
- Can I make this a smoothie bowl?
- Use half the tea, add a handful of ice, and blend thick. Top with extra blueberries and a teaspoon of hemp seeds.
- How should I store the smoothie?
- Refrigerate up to 24 h in a sealed bottle. Shake well before drinking.
