Blueberry Coconut Dream

Blueberry Coconut Dream (ID: 17)

Description
A tropical-inspired smoothie that marries antioxidant-rich wild blueberries with creamy coconut milk and real coconut flakes, enhanced with vanilla for a dreamy island escape in a glass with substantial nutrition benefits.

Yield
16 oz (473 ml) - One serving

Preparation Time
5 minutes

Ingredients
- 1 1/2 cups wild blueberries, fresh or frozen (wild preferred for higher antioxidant content)
- 3/4 cup coconut milk (from can, not beverage)
- 1/4 cup water (to thin as needed)
- 2 tablespoons unsweetened coconut flakes, plus more for garnish
- 1 tablespoon chia seeds
- 1 teaspoon pure vanilla extract
- 1 tablespoon honey or maple syrup (optional)
- 1/2 small banana, preferably frozen
- 1/4 teaspoon ground cardamom (optional, enhances coconut flavor)
- Pinch of sea salt
- 4-5 ice cubes (omit if using frozen fruit)

Equipment
- Blender
- Measuring cups and spoons
- Glass for serving

Instructions
1. Toast 1 tablespoon of coconut flakes in a dry pan over medium heat until lightly golden (about 2 minutes), stirring constantly. Set aside for garnish.
2. Add coconut milk and water to the blender first.
3. Add blueberries, remaining untoasted coconut flakes, chia seeds, vanilla extract, honey (if using), banana, cardamom (if using), and salt.
4. Add ice cubes if using fresh fruit.
5. Blend on low speed for 15 seconds, then medium speed for 30 seconds.
6. Increase to high speed and blend for 30-45 seconds until smooth and creamy.
7. If too thick, add additional water 1 tablespoon at a time until desired consistency is reached.
8. Let sit for 1-2 minutes to allow chia seeds to begin expanding slightly.

Nutritional Information (approximate)
- Calories: 390
- Protein: 5g
- Carbohydrates: 42g
- Fiber: 12g
- Fat: 25g (primarily medium-chain triglycerides from coconut)
- Antioxidants: Very high
- Vitamin C: 25mg
- Manganese: 1.2mg

Benefits
- Rich in anthocyanins from wild blueberries for brain health and antioxidant protection
- Contains beneficial medium-chain triglycerides (MCTs) from coconut for quick energy
- Provides omega-3 fatty acids from chia seeds for anti-inflammatory benefits
- Delivers dietary fiber from multiple sources for digestive health
- Offers electrolytes from coconut for hydration balance

Variations
- For protein boost: Add 1 scoop vanilla protein powder or 2 tablespoons hemp seeds
- For extra tropical flair: Add 1/4 cup fresh or frozen pineapple chunks
- For gut health: Add 2 tablespoons coconut yogurt
- For adaptogenic benefits: Add 1/2 teaspoon ashwagandha powder

Serving Suggestion
Serve in a chilled glass or coconut shell if available, topped with the reserved toasted coconut flakes and a few fresh blueberries. For a smoothie bowl variation, reduce liquid by 1/4 cup and top with additional coconut flakes, hemp seeds, and fresh blueberries. This tropical-inspired smoothie makes a satisfying breakfast or refreshing afternoon pick-me-up. Perfect for warm weather enjoyment or as a midwinter tropical escape.

Berry-Based Smoothies