Blueberry muffin smoothie

All the goodness of breakfast- whole grains, protein and healthy fats in a glass! Ideal for those who need a healthy, quick meal in the morning or a balanced smoothie to grab and go.

Prep Time:
5 minutes

Cook Time:
0 minutes

Calories:
470

Serving Size:
2 cups (500 mL)

Ingredients

1.5 cups (375 mL) frozen blueberries
1.5 cups (375 mL) low fat plain Greek yogurt
1/4 cup (60 mL) water
2 Tbsp (30 mL) maple syrup or honey
2 Tbsp (30 mL) ground flax seed
1/4 cup (60 mL) hemp hearts
1/2 cup (125 mL) whole grain quick oats
1 cup (250 mL) water
1/2 tsp (2.5 mL) cinnamon

Instructions

Add all ingredients to a blender and blend until smooth, about 1-2 minutes. Pour into 2 glasses and enjoy.

Tips:

Nutrition know-how: Adding oats to the smoothie adds whole grain, low glycemic carbohydrate and the hemp and flax seeds add a little protein and fibre along with heart healthy fats.
Cooking know-how: This recipe serves 2 but you can increase the recipe servings by multiplying ingredients by the factor of the number of people you’d like to serve. For example, to serve 4 people, double the ingredients. In the same way, divide in half to make just one smoothie.

Notes

Nutritional Information Per 2 cups (500 mL)
Amount		% Daily Value
Calories 470
Fat 17 g		23 %
Saturated Fat 3.5 g + Trans Fat 0.1 g		18 %
Cholesterol 20 mg
Sodium 60 mg		3 %
Carbohydrate 55 g
Fibre 8 g		29 %
Sugars 30 g		30 %
Protein 28 g