Berry Bliss Tropical Smoothie: A Healthy Copycat Recipe
Smoothies and smoothie bowls offer a fantastic opportunity to incorporate several servings of fruit into your diet. One smoothie recipe that I love is this Berry Bliss Tropical Smoothie. It’s my take on the Tropical Smoothie Cafe’s Blueberry Bliss. My Copycat version is a less expensive option and a healthier one too!
Furthermore, I love smoothies year-round. In the summertime, I love to make smoothies with fresh berries I collect from U-Pick farms or the farmer’s market.
During the winter season, when local fresh produce is limited, I delight in adding frozen fruits, picked at their peak of ripeness, into my smoothies.
So, let’s dive into this cool, refreshing, and healthy masterpiece, my Berry Bliss Smoothie.
What is in the Blueberry Bliss Smoothie from Tropical Smoothie Café
Tropical Smoothie Cafe’s Blueberry Bliss Smoothie contains Strawberries, Blueberries, Banana, Ice, and Turbinado Sugar (natural brown sugar).
In my variation of this recipe, I bump up the protein and replace the turbinado sugar with the caramel-like flavor of dates.
Dates are not only delicious but also offer many nutritional benefits. Dates are a good source of dietary fiber and contain essential vitamins and minerals. Because Dates are relatively high in calories from natural sugar they make a wonderful addition to smoothies, baked goods, energy bars, and desserts.
Why You’ll Love This Smoothie
I enjoy this smoothie recipe for numerous reasons.
- Quick and Easy To Make: You can easily find all the ingredients in this smoothie at your local grocery store or online. Once you have your ingredients this smoothie takes 5 minutes or less to make.
- Easy Clean-Up: Clean-up is super easy too. Once you finish making your smoothie, just give the blender and lid a quick rise. Even if you need to jet off to work, rinsing the blender for 10 seconds will remove smoothie bits that might crust over if left to dry in the sink all day.
- Nutritious: This smoothie has 314 calories with 22g of protein, and 7g of fiber! Enjoy this smoothie as a satiating breakfast, snack, or even as a post-workout beverage! This smoothie makes for an easy way to replenish fluids and nutrients lost during a rigorous workout.
- Delicious: Most important of all, this smoothie tastes fantastic. It is sweet, creamy yet refreshing, with just a hint of vanilla.
My Ingredients
- Frozen Blueberries and Strawberries: Frozen fruit makes for extra thick and less watered-down smoothies
- Sliced Frozen Bananas: I prefer frozen bananas for thickness, but fresh ones will do. If needed, you can always add ice to thicken it.
- Soy Milk: A plant-based alternative to dairy milk. This is a terrific option for those trying to consume less animal products and soymilk has 8g protein per 1 cup.
- Dates: When preparing smoothies, dates are my sweetener of choice.
- Vanilla Protein Powder: You will love a bit of vanilla flavor added to this smoothie combination.
- Collagen Powder: For individuals who include collagen as a dietary supplement, this is an excellent addition to any smoothie. Learn more about collagen supplementation in this WebMD article: Health Benefits of Collagen
How To Make
To begin, place your liquid of choice into the blender, followed by adding all the remaining ingredients.
By adding the liquid ingredients first, the blender will more easily blend the ingredients together.
How To Store
While I recommend savoring smoothies right after preparing them, if you intend to save some for later or engage in meal prepping, you have the option to store them in the refrigerator or freezer.
- Freezer: Storage for up to 3 months – allow the smoothie to thaw out in the fridge overnight. If taking it for breakfast, give the smoothie a stir or re-blend it in a blender before enjoying it.
- Refrigerator: Storage for 1-2 days. Just give the smoothie a stir before enjoying it.
Recipe Variations
This smoothie allows for the addition of various flavors, the option to switch out ingredients, or even omit certain elements altogether.
These variations make for an exceptionally adaptable smoothie for personal preferences.
Below are 11 recipe variations you will love:
- Add a pinch of cinnamon to add a bit of warmth and spice
- Add Greek Yogurt for a creamy addition
- Add Nut Butter adds healthy fats and loads of flavor
- Add seeds such as chia, hemp, or flaxseed meal for more fiber and protein.
- Add Ice cubes to thicken
- Add another berry, like blackberries, for a triple-berry smoothie
- Swap the banana for Greek yogurt
- Swap the strawberries or blueberries for blackberries or raspberries
- Omit the protein powder, or use an unflavored protein powder
- Omit the collagen powder
- Omit the berries and up the banana for a plain Jane banana smoothie
FAQ (Ask A Dietitian!)
In the following section, I answer frequently asked questions about smoothies and the Blueberry Bliss Smoothie.
Is the Tropical Smoothie Café Blueberry Bliss smoothie healthy?
While Tropical Cafe’s Blueberry Bliss Smoothie is a great way to incorporate fruit into your diet, their recipe is loaded with sugar and contains minimal protein. My variation, on the other hand incorporates protein powder to provide a more satiating smoothie experience. In addition, my version has more fiber and less sugar.
What is a good liquid to use in a frozen berry smoothie?
This is a great question. Another way in which smoothies are super versatile is the choice of liquid base. From milk to juice to coconut water, you can get super creative with smoothie liquids.
Here are 10 Liquids to include in smoothies:
- Dairy milk
- Soy Milk
- Almond, cashew, or hazelnut Milk
- Coconut milk
- Oat or rice milk
- Water
- Juice
- A combination of ½ juice and ½ water
- Coconut water
- Tea or coffee
How much sugar is in the Blueberry Bliss?
For this question, I address the amount of added sugar and total protein, and fiber per serving in the Blueberry Bliss and my copycat version.
A Blueberry Bliss Smoothie from Tropical Smoothie Café has 75g of sugar (and only 1g of protein and 4g of fiber).
In my variation of this smoothie, there is 30g of sugar (22g of protein and 7g of fiber). My Blueberry Bliss copycat is definitely more bang for your buck.
Not only are you saving money by making this smoothie at home but additionally, you are making a healthier version of the Tropical Smoothie Café Blueberry Bliss.
What is the healthiest sugar for smoothies?
Below I list 6 sugars that are slightly healthier than table sugar due to the other nutrients included in these ingredients. However, keep in mind these alternatives and sugar are all forms of sweeteners and should be consumed in moderation as part of a balanced diet.
6 sugars that are slightly healthier than table sugar:
- Dates/Date Syrup
- Maple syrup
- Honey
- Agave Nectar
- Fruit juice or fresh fruit
- Coconut sugar
More Smoothies To Try
I love love love making smoothies at home. I continue to post my smoothie creations on The Addy Bean so others can enjoy them and experiment with smoothie combinations.
If you enjoyed this Berry Bliss Tropical Smoothie recipe, you will also enjoy the following smoothie recipes.
Berry Bliss Smoothie
Equipment
- Blender
- Blender tamper optional - you could pause the blender and use a spoon to mix as needed
Ingredients
- 2 cups unsweetened soy milk
- ½ cup blueberries
- ½ cup strawberries
- 2 frozen and sliced bananas
- 4 dates
- 3 tbsp vanilla protein powder optional (if vegan use a plant-based protein powder)
- 2 tbsp vital protein collagen powder optional (if vegan omit this ingredient)
Instructions
- Starting with the liquids, add all the ingredients to a blender. Blend until smooth.
Nutrition
Hi, I'm Sarah Harper. I am a Registered Dietitian Nutritionist who loves to cook, eat, and talk about food! Here at The Addy Bean, you'll discover an array of flexitarian recipes. My mission is to inspire and encourage others to eat and explore the world of plant-based foods!
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