Smoothies are a great way to reduce food waste. This Blueberry-Banana Smoothie includes protein powder and milk for protein, and uses bananas and berries. You can really use any berry that you have in the refrigerator or freezer.

Tip: be sure to store fruits and vegetables properly so they maintain quality as long as possible.

Smoothies can supplement a meal, be enjoyed as a snack, or a meal replacement when time is short. The goal is to waste less food, while creating a nutritious drink. And, if you have high blood pressure, this smoothie is DASH-approved (Dietary Approaches to Stop Hypertension meal plan includes lots of fruits and veggies, and 2-3 servings of low fat dairy daily).



DASH Diet Peanut-Powered Blueberry Smoothie

This smoothie contains 3 elements of the DASH eating style – milk, fruit, a touch of healthy fat. It provides potassium and antioxidants. Enjoy this for breakfast or as a post-workout snack.

Author Rosanne Rust MS RDN,


  • 1 cup frozen blueberries and/or strawberries
  • 1 ripe banana
  • 1 cup 1% milk
  • 4 TB peanut powder
  • 1 tsp honey or sugar optional, to taste


  • Put frozen berries, banana, milk, peanut powder, and honey into a blender or emulsion mixer.

  • Blend until smooth and serve.