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THE BLUE-Z SMOOTHIE

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The Blue-Z Smoothie topped with fresh blueberries, Lakanto sugar-free granola, Giddy Yo raw cacao nibs, pieces of protein bar, and bee pollen.

The Blue-Z Smoothie topped with fresh blueberries, Lakanto sugar-free granola, Giddy Yo raw cacao nibs, pieces of protein bar, and bee pollen.

Chase the blues away with this bright, beautiful blueberry and zucchini smoothie!

Growing-up, our summer garden was overflowing with zucchini. From July through until October, zucchini appeared in everything from stir-fry and pasta casserole to cookies, muffins, and cake!  After years of basically avoiding zucchini altogether, I have re-discovered a love for this mild, versatile, and super healthy summer squash!

Zucchini is extremely low calorie (only 33 calories per medium zucchini) yet packed with vitamins, minerals and disease-fighting anti-inflammatory phytochemicals.  Furthermore, it has a high water content and is rich in fibre.  This means that it helps you hydrate and feel full and satisfied.

Research suggests that zucchini consumption can improve digestion as well as insulin and blood sugar regulation.  It may also have benefits for thyroid, adrenal and prostate function.

The base recipe makes a light and refreshing drink.  If serving as a meal or more substantial snack, I always add healthy fats and protein. Good choices here include cashew butter or avocado along with Nuzest Clean Lean Smooth Vanilla protein powder or Further Food vanilla collagen (non-vegan) or high protein yogurt. For a little zing, I sometimes add fresh grated ginger and/or lime.

BLUEBERRY ZUCCHINI SMOOTHIE.jpg

For 2 servings, blend together until smooth:

  • 1 cup frozen blueberries

  • 3/4 to 1 cup frozen zucchini (grated raw and frozen or steamed-then-frozen for better digestion)

  • 1 cup unsweetened cashew or nut-free milk, adjusted to desired consistency

  • 2 Tbsp raw cashew butter or nut/seed butter of choice or 1/2 ripe or frozen avocado (optional but recommend)

  • 1 scoop Nuzest Clean Lean Smooth Vanilla protein powder or Further Food vanilla collagen (non-vegan) or 1 cup plain Greek or high protein non-dairy yogurt (optional)

  • Lakanto sugar-free monk fruit sweetener, pure stevia, maple syrup, or raw honey (non-vegan), adjusted to taste

  • optional toppings: fresh blueberries, Lakanto sugar-free granola, Giddy Yo raw cacao nibs, diced protein bar, bee pollen, or toppings of choice

“THE BLUE-Z WITH ZING” VERSION

To the above recipe, add 1/2 Tbsp or more grated fresh ginger and/or a squeeze of lime, adjusted to taste.

BLUEBERRY ZUCCHINI GINGER SMOOTHIE.jpg


 

 

This recipe was first published Aug 21, 2017. It was updated May, 2021.