Inspired by a delectable smoothie I discovered in Vancouver, Canada, years ago, this avocado smoothie recipe with banana and blueberry is a refreshing, nutrient-rich, and balancing treat.Jump to Recipe
When working on this recipe, my first task was to balance the sweetness of the banana and avocado.
That’s because I don’t like drinks that are overly sweet.
I did this with the tart, sour taste of blueberries, the zing of the ginger and lime, and the stimulation of the salt.
Of course you don’t taste the salt. It’s there to create an overall balance of flavors.
In addition to flavor, there’s also great health benefits here.
The banana, avocado, and blueberries in this smoothie are a powerhouse of nutrition, along with ample soluble fiber to soothe and heal the gut.
Bananas are a great source of electrolytes due to natural sugars and ample potassium. (Avocados are also a rich source of potassium.)
During summer we tend to get depleted of electrolytes due to increased sweating, so we constantly need to replenish.
The electrolyte-boost effect of banana in a smoothie is to immediately soothe the mind and relax the muscles.
Then, avocado is a superfood that’s cooling and heavy, with a slight bit of astringent taste that adds to the overall flavor of the smoothie.
Blueberries are cooling, anti-inflammatory, and rich in beta-carotene, which helps keep the liver and blood cool on a hot day.
In the summertime, when the sun’s heat leaves us feeling depleted, dried out, and overly light, an avocado smoothie is the perfect antidote to restore balance.
Avocado for Smoothie
Avocado is the perfect supplement to add to a smoothie. It adds a rich creaminess similar to ice cream, yogurt, or cream cheese.
Nutritionally, you get essential Omega 3’s and 6’s fatty acids with zero cholesterol. Studies show that avocado consumption may help to increase HDL cholesterol, the heart-healthy type.
Adding an avocado to your smoothie is going to help you feel satisfied for longer since fats take longer to digest.
Your avocado contains abundant fiber, protein, potassium, vitamins C, E, K, B2, B3, B5, B6, folate, magnesium, and many, many others.
Avocados are notable for containing nutrients that suppress inflammation and protect against oxidative damage.
A quarter cup of avocado (or a ¼ of avocado) contains:
- 58 calories
- 1 gram protein
- 5 grams fat
- 3 grams carbohydrates
- 2 grams fiber
Potassium & Magnesium
Both bananas and avocados are high in potassium and magnesium, which are nutrients that most Americans do not get enough of.
In fact, the U.S. Department of Health and Human Services rates potassium a “nutrient of public health concern.”
Both potassium and magnesium help to regulate blood pressure, digestion, and the nervous system. It looks like anything with a contraction and expansion mechanism.
Both important electrolytes, and these nutrients are also essential for the maintenance of hydration and pH levels.
Half a large banana contains 211 mg of potassium, which is pretty high in the food world.
Your quarter avocado has about the same amount, so you can double that for about 500 mg of potassium in this smoothie.
Half a large banana contains 18.5 mg of magnesium, which is considered a top source.
A quarter avocado has about 15 mg of magnesium.
So in total, you are getting a little over 30 mg of magnesium in this smoothie.
Avocado smoothie recipe ideas
Avocado is sweet and creamy, and so anything that is sour and stimulating will go with avocado in a smoothie.
Berries are the perfect complement because they are more sour, such as strawberries, raspberries, blueberries, blackberries, and gooseberries.
I also like the idea of oranges with avocado. Again, you have the sour taste. Lemons and limes are also a great choice.
Whenever using avocado in a smoothie, consider including something pungent, such as ginger. Fresh herbs like cilantro, basil, and mint are also pungent.
Try my recipe below and enjoy this avocado smoothie, then experiment with variations using the suggestion above.
Smoothies in the Ayurvedic way
You may also like my Ayurvedic take on smoothies.
Ayurveda has a particular view on how to cook for better digestion, and smoothies are one of those areas where people tend to make a lot of mistakes.
I think you’ll find this post really helpful: 14 Tips and Tricks for Healthier Smoothies.
Avocado Smoothie with Banana
Helpful Kitchen Tools:
- ¼ cup avocado
- ½ banana
- ½ cup blueberries, (fresh or frozen)
- 1 teaspoon ginger, finely chopped
- 1 teaspoon lime, freshly squeezed
- pinch salt
- ¾ cup cold water
- Combine all ingredients in a blender, and blend until smooth.
- Pour into a glass and enjoy.