Cucumber Blueberry Smoothie

Tanya Eisenwasser

Print Recipe

Fresh cucumber and blueberries blended with coconut water, mint, and a sprinkle of hemp seeds.

Prep 5 min

Cook 2 min

Serves 1

Gluten-freeDairy-freeVegan

Ingredients

• 1/2 medium cucumber, peeled and chopped
• 3/4 cup fresh blueberries
• 3/4 cup fresh coconut water (no added sugar or preservatives)
• 4-6 fresh mint leaves
• 1 tablespoon hemp seeds
• 1 teaspoon maple syrup (optional, for extra sweetness)
• 1/2 cup ice

Instructions

Blend

1. Add the cucumber and coconut water to the blender first.
2. Blend for 10-15 seconds to break down the cucumber.
3. Add the blueberries, mint leaves, hemp seeds, and maple syrup if using.
4. Add the ice.
5. Blend on high until completely smooth, about 30-45 seconds.

Serve

Pour into a glass and serve immediately. Garnish with a mint leaf or a few extra blueberries if you like.

Tips & Substitutions

• Use fresh coconut water without added sugar or preservatives. Check the label and choose a brand with just coconut water listed. Skip versions with citric acid, ascorbic acid, "natural flavors," or other additives if you are sensitive.
• Peel the cucumber for a smoother texture. Leave the peel on for more fiber and a slightly grassier flavor.
• Frozen blueberries can replace ice. Freeze fresh blueberries yourself for best freshness, then skip or reduce the ice.
• Start with fewer mint leaves and adjust to taste. Mint can take over quickly, so add more after a first blend if you want a stronger flavor.
• Skip the hemp seeds if you're sensitive to oxalates. They add protein and a mild nutty flavor, but they're high in oxalates which can be a concern for some people.

Why This Works

Cucumber. Naturally low in histamine and very hydrating. It gives the smoothie a light, fresh base without adding sweetness or heaviness.

Blueberries. Fresh blueberries are often considered low histamine and commonly well tolerated, though some people react to berries individually. They add color, gentle sweetness, and antioxidants.

Coconut water. Fresh coconut water is generally considered low in histamine and adds natural electrolytes. Choose unsweetened versions without added preservatives, and use it in moderation since it can be high in natural sugar.

Fresh mint. Often well tolerated and adds a cooling note that makes this drink feel especially refreshing on a warm day. Omit it if you notice symptoms or reflux after mint.

Hemp seeds. Low in histamine and a source of plant protein. They add a small amount of thickness and staying power, though they're high in oxalates so individual tolerance varies.

Storage

Best consumed immediately. Smoothies oxidize quickly and lose flavor and color within an hour, and leftovers can become an issue for sensitive people. If needed, refrigerate in an airtight container and drink within an hour.

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.