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I've always been a blueberry fanatic in my smoothies, but plums? On a whim, I grabbed a bag and thought, “Why not try something new?” That spontaneous decision led to creating this Plum & Blueberry Smoothie that's now in my weekly rotation!

Plum & Blueberry Smoothie: Antioxidant-Rich Purple Power for Your Morning Routine!

Plums just don’t get enough press so when I found this recipe from Rambling Tart (slightly modified), I thought it would be a nice addition to Smoothieweb.com. Not too sweet; blueberries aren’t high in sugar, and with a squeeze of lemon, this plum smoothie will give you a good boost especially with the protein punch from the Greek yogurt.

If you are skeptical of the power of the plum take this into account from MailOnline, plums are being counted as a new ‘super-food’ by scientists. They plum matched or exceeded blueberries in antioxidants and phytonutrients, which help prevent disease. So with plums and blueberries you are drinking one of the most nutritious and healthiest smoothies you can make.

The Fascinating Science Behind This Purple Power Duo

After falling in love with this combo, I dove into researching why it made me feel so good. What I discovered amazed me! Plums contain unique compounds called neochlorogenic and chlorogenic acids that aren't found in many other fruits. These compounds, along with the anthocyanins in blueberries, create a powerful synergy.

What surprised me most was learning that plums actually rival blueberries in their antioxidant capacity. According to USDA research, plums score around 6,100 on the ORAC scale (which measures antioxidant power), while blueberries score about 6,500. When combined, you're essentially doubling your antioxidant intake in one delicious glass!

Here's how these fruits compare nutritionally (per 100g):

Nutrient	Plums	Blueberries	Combined Benefit
Vitamin C	9.5mg (10% DV)	9.7mg (11% DV)	Supports immune health
Vitamin K	6.4μg (5% DV)	19.3μg (16% DV)	Promotes bone health
Potassium	157mg (3% DV)	77mg (2% DV)	Supports heart function
Fiber	1.4g (5% DV)	2.4g (9% DV)	Aids digestion
Sugar	9.9g	10g	Lower than many fruits

What I love most about this nutritional profile is how these two fruits complement each other perfectly. While researching seasonal fruits last year, I learned that plums provide more potassium and vitamin A, while blueberries contribute more vitamin K and manganese. Together, they create a more complete nutritional package!

Why I Adore This Powerful Combination

What I adore about this combination is how underappreciated plums are in the smoothie world. While everyone raves about blueberries (rightfully so!), plums deliver their own impressive array of nutrients. Together? They're a powerhouse duo! The plums add a unique depth that complements the familiar blueberry flavor, while that squeeze of lemon brightens everything up. And the protein from Greek yogurt keeps me full through my morning meetings.

The lemon juice isn't just for flavor either. During my nutrition studies, I discovered that vitamin C helps your body absorb the non-heme iron in plant foods more effectively. This means the small amount of iron in these fruits (about 0.3mg per serving) becomes more bioavailable when paired with the 30mg of vitamin C from that freshly squeezed lemon!

Greek yogurt adds about 15g of protein to this smoothie, which I've found crucial for maintaining stable blood sugar. In my personal tracking, smoothies without protein can cause energy fluctuations by mid-morning, but this combination provides steady fuel for hours.

From Experiment to Essential

If you've never considered plums in your smoothie rotation, this is your sign to give them the spotlight they deserve! Through my nutrition education journey, I've learned that consistency trumps perfection every time.

This plum-blueberry combination makes healthy eating effortless because it's so delicious. And isn't that the secret to sustainable wellness—finding nutritious options you genuinely look forward to enjoying?