Blueberry Energy Smoothie

A Dash of Cashews

Cashews are not an ingredient you’ll find in large quantities in our recipes, as they are high in fat – but we don’t count them out entirely. Even in small doses they can bring a lot to a sauce, soup, or smoothie. Cashews have a mild taste that is perfect for adding a creamy flavor and texture.

Additionally, it would be unfair to demonize nuts for their fat content alone because they are high in other beneficial nutrients. For example, cashews are a good source of minerals like copper, iron, zinc, magnesium, phosphorus, and manganese.

Dreamy Dates Make Life Sweeter

Fresh dates are one of nature’s gems. They are little gooey caramel-like fruits that grow on palm trees in the Middle East and North Africa. Over 6,000 years old, dates are considered one of the first domesticated crops. They were essential for survival in desert regions because of their high energy content and long shelf life.

Dates are a perfect sweetener because they are a true whole food in its original form, unlike other healthier-but-still-processed sweeteners like maple syrup. Because of this, their high sugar content comes packaged with a lot of fiber to help ease the glucose spike. 

A 2009 pilot study found that eating 100g (2-3 medjool dates) daily for 4 weeks reduced oxidative stress and lowered fat levels in the blood. Date consumption did not affect BMI or cholesterol. This is unsurprising given their nutritional make-up, full of vitamins, minerals, and antioxidants.

Blueberries Boost Insulin Sensitivity

Blueberries are one of the most beloved fruits, and they deserve the hype. They are rich in antioxidants, especially a specific type called anthocyanins which give them their deep blue color, and have been associated with a wide range of health benefits.

Many studies have concluded that blueberries are beneficial for diabetes. A 2020 review of 336 studies on berries’ effects on diabetes concluded that berries are “a reliable and effective method for preventing and managing metabolic hyperglycemic and hyperlipidemic conditions.” Berry consumption lowered post-meal blood glucose, improved insulin sensitivity, and lowered inflammation in the body.

In a prospective longitudinal cohort study, eating just 2 or more servings of blueberries per week was associated with a lower risk of developing type 2 diabetes when compared to infrequent consumption of blueberries. Another study, which took place over 6 weeks in adults with insulin resistance, found that people who consumed a blueberry smoothie (fancy that!) had improved insulin sensitivity in comparison to those who consumed a smoothie without blueberries in it – even though their weight and calorie intake stayed the same.

Spinach Does It All!

Like all leafy greens, spinach is low in calories, high in fiber, and loaded with vitamins and minerals. Spinach is its own kind of superfood. It is rich in lutein and zeaxanthin, two antioxidants that help protect your eyes from UV damage and vision loss. It’s also high in vitamin K1, calcium, and magnesium, all of which are important for brain health. Many are familiar with spinach’s high iron content, and spinach is also a particularly good source of nitrates, which get a lot of the credit for spinach’s ability to lower blood pressure, and cholesterol, and improve insulin resistance. And recently, spinach has been studied for its mechanisms of preventing cognitive decline and other conditions of the brain.

Compared to other dark leafy greens like kale, chard, or collards, spinach has a milder flavor that is less bitter. That’s why it’s often the preferred choice for smoothies like this one!