Smoothies can be a quick, healthy way to start your day. Blueberries, peaches and spinach are all “superfoods.” Superfoods are rich in vitamins, minerals, antioxidants and fiber. They’re also low in calories. They’re nutrient-dense and must-haves for anyone who wants to help reduce their risk of developing heart disease, diabetes, obesity and some kinds of cancers.

Lists abound about what we should and shouldn’t be eating, but the most reliable ones have this in common: nutrient-dense foods that encompass a rainbow of colors. The more colorful the food, the more of a nutritional powerhouse it is.

If fresh blueberries and peaches aren’t in season or are too expensive, consider buying frozen. Keeping the freezer stocked with frozen fruit means a smoothie is never that far out of reach for the morning.

While Bluey Smoothies receive high marks for health, this powerhouse drink also gets an A for portability. Pour it in a cup, tumbler or travel mug, and it’s the perfect example of on-the-go nutrition. Be sure to scroll below the recipe for additional cooking tips.

This recipe is provided by the American Heart Association.

Bluey Smoothie Recipe

Ingredients

• 2 cups frozen unsweetened peach slices
• 2 cups tightly packed fresh spinach
• 1 cup frozen unsweetened blueberries
• 1 cup fat-free milk or milk substitute
• 1 teaspoon honey

Directions

1. In a food processor or blender, process the ingredients until smooth, about 1 to 2 minutes, stopping to scrape down the mixture if necessary.
2. Pour into 2 glasses.

Serves 2 | 1½ cups per serving.

Cook's Tips:

• You can substitute ½ cup frozen spinach for the fresh spinach. Just add a few more splashes of milk if necessary.
• A few tablespoons of flax seeds, old-fashioned oats, protein powder or wheat germ also can be blended into the smoothie.
• Using frozen fruit eliminates the need for ice in a smoothie. You can easily use fresh fruit, however, by using the same quantities of fruit and adding 1½ cups of ice cubes.

Nutrition Analysis (per serving):* Calories 179, Total Fat 2.0 g (Saturated Fat 0.0 g, Trans Fat 0.0 g, Polyunsaturated Fat 1.0 g, Monounsaturated Fat 0.5 g), Cholesterol 3 mg, Sodium 76 mg, Carbohydrates 36 g, Dietary Fiber 7 g, Sugars 24 g, Protein 7 g.

Dietary Exchanges: 2 fruit, ½ fat-free milk

*When more than one ingredient option is listed, the first one is analyzed.

Johns Hopkins Medicine is a proud local sponsor of the American Heart Association, Greater Maryland Region.