This blueberry and sunbutter smoothie tastes just like peanut butter and jelly, but without the peanuts! Gluten free and allergy friendly, this is a refreshing breakfast or snack for hot summer days.
It’s been a week now since our heat went out and the new update is it won’t be done till next week. I’ve gotten used to writing my posts while sitting in front of a space heater in a large, fluffy robe like cousin Eddie. Going to attempt to make today’s post short and sweet because I’m gearing up for a busy wedding weekend, and I have got to figure out how to send The Dizzy Cook emails. Really excited for these as I’m hoping to incorporate recipes from all of you each week!
If you’ve purchased large bags of maca, mulberries, and goji berries for the Sunbutter Smoothie do not worry as I have a few more smoothie recipes up my fluffy robe sleeve.
Today’s recipe is super simple and tastes just like peanut butter and jelly…only without the legumes! Sunbutter is our nut replacement and for this recipe I like to use Trader Joe’s Sunflower Seed Spread. If you can’t find this, Sunbutter Organic is my second favorite. I like the Trader Joe’s version because it has a bit of added salt to it, making it a little more savory like a traditional peanut butter and jelly sandwich. You can always add a pinch of salt though if that’s the taste you want and you don’t have a TJ’s.
Substitute for Bananas
As for the mulberries, these are allowed on the Heal Your Headache migraine diet and I find them to be a great substitute for banana to sweeten my smoothies. They have about half the sugar a banana does too! However if you’re on a super low histamine diet, you may want to either leave them out or be aware of them. I’ve seen conflicting information about these – on migraine.com it says to avoid (which I can’t figure out how they got that), but a few other places say mulberries are a good option for low histamine. I’ve also seen them added to recipes on low histamine diet pages. If someone is very familiar with low histamine diets, please let me know! The joys of an elimination diet. This recipe is still really good without them.
Extra Protein Options
Also if you’re concerned about getting enough protein in your diet, making you own hemp milk is the perfect way to add extra protein to your smoothies. Just a tablespoon of hemp seeds contains about 5 grams of protein, so if you’re using a cup of homemade hemp milk in your smoothie you’re getting the same protein roughly two eggs would give you.
If you're looking for a peanut butter and jelly smoothie that's legume and/or nut free, this is your new best friend.
- 3/4 cup frozen wild/organic blueberries
- 2 tbsp sunbutter (sunflower seed butter) * I use Trader Joe's Sunflower Seed Spread
- 3/4 cup hemp milk or oat milk * Make your own hemp milk by blending 3 cups of filtered water with 1/2 cup shelled hemp seeds, a little sweetener and 1tsp vanilla
- 1/2 tsp vanilla extract
- 1/2 cup ice
- 2 tbsp OPTIONAL: dried mulberries
- 1/2 tsp OPTIONAL: maca powder
Add sunbutter, mulberries, blueberries, vanilla, (optional) maca powder, and hemp milk to the blender and pulse to grind, eventually blending at high speed until smooth. Once combined add about 1/2 cup of ice (or more as needed). Blend till combined.