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    Home » Recipes » Smoothies and Juices

    Published: Mar 6, 2022 · Modified: Sep 24, 2022 by Claire · This post may contain affiliate links. As an Amazon associate I earn from qualifying purchases · 2 Comments

    Blueberry Hemp Smoothie

    Jump to Recipe Print Recipe

    This blueberry hemp smoothie is bright and fruity, and packed with plant-based protein for a healthy breakfast or snack. Easy to make, it is vegan, gluten free (using suitable oats) and a low histamine smoothie.

    blueberry hemp smoothie in a glass with a spoonful of hemp in front of it.

    Smoothies are always good for a quick and easy breakfast, or a mid-afternoon snack. As well as being super healthy, the addition of ingredients such as hemp seeds and oats helps to thicken and provide a bit more substance.

    Love smoothies and looking for more ideas? Then perhaps you would like to see my apple and pear smoothie, celery cucumber smoothie and my blueberry smoothie bowl. And for a tropical treat, my mango pear smoothie and mango cherry smoothie are both delicious. All so tasty and full of goodness!

    And for a light drink for summer, my blueberry agua fresca is so delicious!

    This blueberry hemp smoothie adds hemp for extra protein and all its vitamins and minerals. It has a lovely nutty taste that works so well with the oats and fruit.

    Jump to:
    • ⭐ Why this recipe is so good
    • 🥤 Ingredients
    • 📖 Variations on the recipe
    • 🔪 Step by step instructions
    • 💭 Recipe tips and notes
    • 📋 Frequently asked questions
    • 🍽 More healthy smoothies
    • 📖 Recipe
    • 💬 Comments

    ⭐ Why this recipe is so good

    Perfectly sweet. This hemp smoothie combines blueberries and (optional) blackcurrants for that fruity taste. I do recommend the blackcurrants as they give a little 'tang' to the smoothie.

    Packed with plant-based protein. Hemp seeds are a good source of protein, meaning this can work perfectly as a breakfast smoothie.

    Easy to make. Smoothies are so simple to make, so a quick yet tasty breakfast or snack!

    🥤 Ingredients

    bowls of hemp milk, oats, blueberries, maple syrup, hemp seeds and chia.

    All the ingredients and their quantities are set out in the recipe card below.

    A few pointers on some of them:

    • Hemp seeds - you want hulled / shelled hemp seeds, such as the Linwoods shelled hemp seeds which is good.
    • Oats - if you are sensitive to gluten, use a brand such as the Bob's Red Mill organic gluten free old fashioned rolled oats.
    • Hemp milk - this 'ups' the hemp flavour, but you can use another non-dairy milk if preferred.
    • Milled chia - optional, but provides a source of plant-based protein. It will thicken the smoothie, and can make it more gelatinous in texture so add or not to preference. I use the Linwoods milled chia seed.

    📖 Variations on the recipe

    Another non-dairy milk can be used in place of hemp milk if you prefer, or find it difficult to get hold of in the store.

    The blackcurrants add a lovely sharp tang, but are optional. Frozen blackcurrants work perfectly too if you can't find fresh.

    Love the addition of pears? Then perhaps my blueberry pear smoothie could be next on your list to try!

    🔪 Step by step instructions

    Smoothies are so quick and easy to make, and this blueberry hemp smoothie is no exception! All you need is a blender, or I use a Nutri-Bullet.

    smoothie ingredients in a blender.
    blueberry smoothie ingredients in a blender.

    Step 1

    Add all the ingredients to your blender. I suggest adding the milk first as it can help prevent sticking of the maple syrup to the blender cup.

    Step 2

    Blend the smoothie to a thick texture. Taste test, adding more milk if you want to thin it out, or more oats or hemp for a thicker texture.

    💭 Recipe tips and notes

    • Add the milk to the blender first as it helps prevent sticking of the other ingredients to the blender cup.
    • I suggest beginning with one teaspoon of maple syrup and adding more to taste preference after blending (then re-blend).
    • Adjust the amount of milk to preference.
    • The milled chia can make the smoothie a little thicker and even gelatinous in texture. Leave out if you prefer.

    📋 Frequently asked questions

    Which type of hemp seeds do you use for hemp smoothies?

    It is best to use hulled or shelled hemp seeds for smoothies rather than whole hemp seeds. Shelled hemp is softer and will blend more easily than whole hemp seeds.

    Are hemp seeds a good source of protein?

    Hemp seeds are a good source of plant-based protein, as well as being 'rich in healthy fats and essential fatty acids' (Healthline).

    Is this hemp smoothie gluten free?

    Yes, this smoothie is gluten free if you use gluten free oats. Also check the ingredients for the milk and hemp, just to be sure they are gluten free.

    overhead view of blueberry hemp smoothie with a spoonful of hemp next to it.

    🍽 More healthy smoothies

    Find fun and flavourful smoothies, including my mango apple smoothie, raspberry blueberry hemp smoothie and cherry blueberry smoothie which are perfect for breakfast or an afternoon snack. Some recent recipes to enjoy:

    • apple cucumber smoothie in a glass and jug next to red apples and mint leaves.
      Apple Cucumber Smoothie
    • mango cherry smoothie in a glass with a cherry on top next to a bowl of cherries and blue cloth.
      Mango Cherry Smoothie
    • peach kale smoothie in a glass next to peaches and a bowl of kale leaves.
      Peach Kale Smoothie
    • carrot ginger turmeric juice in a glass next to carrots, ginger and a red apple.
      Carrot Ginger Turmeric Juice

    I’m always in the kitchen, so come join me on Instagram, Facebook and Pinterest to be the first to hear of new recipes. And please do leave a star rating ⭐ if you tried the recipe!

    📖 Recipe

    blueberry hemp smoothie in a glass jar.

    Blueberry Hemp Smoothie

    Claire
    This blueberry hemp smoothie is a fruity and fun breakfast smoothie, packed with goodness and plant-based protein. Makes one large serving or two small servings. Vegan, gluten free and low histamine recipe.
    5 from 5 votes
    Prevent your screen from going dark
    Print Recipe Pin Recipe
    Prep Time 5 mins
    Total Time 5 mins
    Course Breakfast, Drinks, Smoothie, Snack
    Cuisine American, British
    Servings 2 servings
    Calories 222 kcal

    Equipment

    • Blender

    Ingredients
      

    • 2 cups blueberries
    • ¼ cup blackcurrants optional
    • 1 cup hemp milk adjust quantity to preference
    • 2 tablespoon oats
    • 1 tablespoon hulled hemp
    • 1 teaspoon milled chia optional
    • 2 teaspoon maple syrup adjust amount to preference
    • ice to preference

    Instructions
     

    • Pour the milk into the blender, and then add the other ingredients. Blend to a thick smoothie.
    • Taste, and adjust to taste with more milk (to thin) or maple syrup to sweeten.

    Notes

    • Add the milk to the blender first as it helps prevent sticking of the other ingredients to the blender cup.
    • I suggest beginning with one teaspoon of maple syrup and adding more to taste preference after blending (then re-blend).
    • Adjust the amount of milk to preference.
    • The milled chia can make the smoothie a little thicker and even gelatinous in texture. Leave out if you prefer.
    • Please note that nutritional information is offered as a courtesy. It is auto-generated and should be understood to be an estimate.
     
    Swiss Interest Group Histamine Intolerance (SIGHI) food compatibility list for histamine
    All ingredients score 0 on the SIGHI list, with the exception of:
    • non-dairy milk will have variable scores depending upon ingredients.

    Nutrition

    Calories: 222kcalCarbohydrates: 34gProtein: 7gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 6gMonounsaturated Fat: 1gTrans Fat: 0.01gSodium: 72mgPotassium: 259mgFiber: 6gSugar: 19gVitamin A: 398IUVitamin C: 40mgCalcium: 198mgIron: 3mg
    Tried this recipe?Mention @lowhistaminekitchen or tag #lowhistaminekitchen!
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    More Healthy Smoothies & Juices

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      How to Make Juice Without a Juicer
    • collage of berries, cream cheese, oats and nut butter in a jar.
      12 Best Yogurt Substitutes for Smoothies
    • blueberry and raspberry smoothie in two glasses with a bowl of raspberries and a jug in the background.
      Blueberry and Raspberry Smoothie
    • celery cucumber juice in two glasses with a red apple in the background.
      Celery Cucumber Juice

    Reader Interactions

    Comments

    1. Tobias says

      August 03, 2022 at 2:09 pm

      Hello
      I would ask you a question about Hemp seeds, do they have to be shelled?
      Is there more Histamin in the shell of the hemp seed?
      I have hemp proteinpowder with shells, is that bad to use?

      Regards Tobias

      Reply
      • Claire says

        August 03, 2022 at 5:43 pm

        Hi Tobias, I always used shelled for smoothies as they blend more easily. In terms of the protein powder, you would need to consult with a dietician as to whether it is suitable for you. Claire

        Reply

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    Hi, I’m Claire. After a diagnosis of MCAS I began to follow a low histamine diet, which has helped me manage my symptoms. Here I hope to show that a restrictive diet can still be full of flavourful meals, and help you enjoy being creative in the kitchen.

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