Blueberry season is in full swing at the farm, and we’re celebrating with a closer look at what makes these tiny berries such a big deal—and how you can incorporate them into our easy to remember smoothie formula! Whether you're picking your own or grabbing a pre-picked basket at the farm(ers’) market, there's no better time than now to blend them into something delicious.
Blueberries aren’t just sweet and juicy—they’re also full of antioxidants!
Antioxidants are molecules that help fight harmful substances in your body called free radicals. Free radicals are tiny molecules that are missing one of their parts (called an electron). As a result, these free radicals try to steal this missing part from other molecules in your body. When free radicals build up, they can damage your cells over time—a process linked to aging and many chronic diseases. These free radicals are naturally formed when you breathe, eat, and exercise, but their levels can rise due to things like air pollution, cigarette smoke, and stress.
The good news? Antioxidants help protect your cells by giving free radicals their missing part. Research has shown that eating antioxidant-rich foods like blueberries may help reduce the risk of developing conditions like heart disease, cancer, stroke, and diabetes.
Blueberries are especially high in a group of antioxidants called anthocyanins—the same molecules that give them their deep-blue colour and contribute to many of their health benefits.
Want to learn more about antioxidants? Head over to our nutrition hub!
One of our favourite ways to enjoy this antioxidant-rich berry is by using them in our smoothies.
Build Your Smoothie Using Our Easy Formula!
We like to keep things simple when it comes to blending smoothies. That’s why we’ve created a simple formula to keep in mind when making your smoothies.
Let’s discuss each of the components of this formula!
1. Fruits and/or Vegetables (1–3 servings)
Start with a mix of fruits, veggies, or both! Using what’s in season—like fresh blueberries—is less expensive and a great way to maximize flavour.
Don’t be afraid to add in some vegetables too! Options like carrots, spinach, or zucchini can be easily blended and add fibre and other nutrients to your smoothie without altering the taste too much.
2. Liquid
Choose a liquid to help everything blend smoothly. Our go-to options include:
Water
Milk
Milk alternatives like almond, oat, or soy milk
The liquid helps with texture, but it also helps keep you hydrated! Using milk or fortified alternatives can also increase the protein or micronutrient content of your smoothie.
3. Fibre
Fibre helps you stay fuller longer, supports digestion, and helps to regulate blood sugars. Some great smoothie-friendly options include:
Chia seeds
Ground flax
Rolled oats
Hemp hearts
4. Healthy Fats
Adding in a healthy fat can help make your smoothie creamier and keep you satisfied. Try adding in:
Greek yogurt
Peanut butter or other nut butters
Tahini
Avocado
Once you have chosen your base ingredients, you can stop there! Or you can consider adding in a little something extra to elevate the flavour. We call this your flavour pop! Some of our favourites include:
Thames River Melons Melon Blossom Honey
Cinnamon
Vanilla
Lemon
By using our smoothie formula, you can create endless tasty combinations that will keep you satisfied! Watch out for our next recipe post, where we use this formula to share our three favourite blueberry smoothie recipes.
References:
PEN Nutrition [Internet]. Canada: Dietitians of Canada; [updated 2018 Dec 17; cited 2025 Aug 1]. Antioxidants and your diet; [about 3 screens]. Available from: https://www.pennutrition.com/KnowledgePathway.aspx?kpid=3127&trid=13678&trcatid=467.
Unlock Food [Internet]. Canada: Dietitians of Canada; [updated 2019 Feb 20; cited 2025 Aug 1]. What you need to know about antioxidants; [about 3 screens]. Available from: https://www.unlockfood.ca/en/Articles/Vitamins-and-Minerals/What-You-Need-to-Know-About-Antioxidants.aspx.