Blueberry Vanilla Smoothie

Tanya Eisenwasser

Print Recipe

Fresh blueberries blended with coconut milk and vanilla.

Prep 5 min

Cook 2 min

Serves 1

Gluten-freeDairy-freeVegan

Ingredients

• 1 cup fresh or frozen blueberries
• 1/2 cup coconut milk (from carton, not canned)
• 1/2 cup water or additional coconut milk
• 1/2 teaspoon vanilla powder (or 1/4 teaspoon vanilla extract if tolerated)
• 1 tablespoon maple syrup (optional, for extra sweetness)
• 1/2 cup ice (if using fresh blueberries)

Instructions

Blend

1. Add the blueberries to a blender.
2. Pour in the coconut milk and water.
3. Add the vanilla powder and maple syrup if using.
4. If using fresh blueberries, add the ice.
5. Blend on high until completely smooth, about 30-60 seconds.

Serve

Pour into a glass and serve immediately. Smoothies are best fresh and don't store well.

Tips & Substitutions

• Frozen blueberries make the smoothie thick without needing ice. Freeze fresh blueberries yourself for best freshness.
• Vanilla powder avoids the alcohol in vanilla extract. If you use extract, choose a pure, alcohol-free version if sensitive.
• Oat milk or rice milk work instead of coconut. Any low histamine milk alternative will work here.
• Add a tablespoon of hemp seeds for protein. This thickens the smoothie slightly and adds nutrition.
• A high-speed blender gives the smoothest result. A regular blender works, but you may need to blend longer.

Why This Works

Blueberries. Naturally low in histamine and generally well tolerated. They provide antioxidants and natural sweetness without problematic compounds.

Coconut milk. A creamy, dairy-free base that avoids fermented dairy like yogurt or kefir, which are more commonly problematic for histamine intolerance. Check labels for additives if you are sensitive.

Vanilla powder. A gentle flavoring that is often well tolerated. It avoids the alcohol content found in liquid vanilla extract, which can be a trigger for some people.

Maple syrup. A natural sweetener that is generally well tolerated and avoids the processing concerns of refined sugar.

Storage

Best consumed immediately. Smoothies oxidize quickly and lose both flavor and nutritional value. If needed, refrigerate promptly in an airtight container and drink within a few hours.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.