Spring is here and I get to do one of my favorite things – work out in the flower gardens. I love to work with my hands and I spent the day weeding and mulching. It might not sound like much fun to you (it doesn’t to most people) but to me it is heaven.
The weather was perfect, just about 70 degrees. It’s not too hot for a hard day of work, and it’s not too cool to sip smoothies outside.
This cucumber blueberry mint smoothie is cool, sweet, creamy, refreshing, and it fueled me through 3 solid hours of yard work.
I really couldn’t ask for more from a smoothie.
The fiber and protein in this smoothie will fill you up and keep you feeling full for a long time. It’ll power you through a long morning or workout.
Blueberries are loaded with vitamin K, manganese, vitamin C and fiber. They are often ranked as having one of the highest antioxidant capacities among all fruits, vegetables, spices and seasonings. In addition to their amazing antioxidant benefits, they also are high in cardiovascular, cognitive and eye health benefits.
Cucumbers are loaded with phytonutrients that provide us with valuable antioxidant and anti-inflammatory benefits. They contain the antioxidant nutrients vitamin C, beta-carotene, and manganese.
In addition to having a wonderful smell and flavor spearmint contains vitamins, nutrients, and antioxidants. It also has many health benefits attributed to it including heart health, immunity, digestion, energy, and relaxation/stress reduction.
Limes are a moderately good source of vitamin C. They are packed with health benefits including anti-inflammatory, antioxidant, digestion, energy boost, immunity boost, mental boost, and cleanse/detox.
Beans are loaded with protein and fiber making them beneficial for the digestive tract, blood sugar regulation, and cardiovascular system. The amount of protein and fiber per serving varies on the type of bean. Any of the “small” beans (small white, small red, black, red kidney beans) will give you about 14 grams of fiber and 8 grams of fiber per cup – at only 70 calories. That’s about half the daily recommendation of fiber for women.
If you enjoy this smoothie, please share it with your friends.
Cucumber Blueberry Mint Smoothie
- 3/4 cup blueberries, fresh or frozen
- 1/2 cucumber, medium
- 2 large mint leaves, or 2 tsp dried mint
- 1 tbsp lime juice
- 1/4 cup black beans (or any color beans), cooked, fresh or frozen (optional)
- 1/4 tsp vanilla powder or extract (optional, skip this if you are using vanilla protein powder)
- 1 serving vanilla protein powder (optional, the one I use can be found here)
- 1/4 cup water
- 4 to 5 ice cubes
If using frozen blueberries, you may need more water and less ice.
For extra fiber add 1 – 3 tbsp ground flaxseeds. Learn how to use flaxseeds in smoothies here.
For extra fiber, protein and calcium add 1 tbsp chia seeds. Learn how to use chia seeds in smoothies here.
Put all ingredients into a blender and blend until smooth.
Pour into your favorite glass and enjoy!
Want to know what I use to create these delicious smoothies? Visit my Resources page to learn more.