This 3-Ingredient Plant-Based Blueberry Milk Is Liquid Gold for Fighting Inflammation

Photo: Stocksy/Julie Rideout
July is National Blueberry Month, which means it's high time to channel your inner Violet Beauregarde from Willy Wonka and passionately start scooping 'em up.

Once you're fully stocked, the fun begins. Blueberries are incredibly versatile (hi, blueberry muffin energy bites, anti-inflammatory blueberry bread, vegan blueberry ice cream...)—but this summer, we're all about the blueberry milk. You only need three ingredients to make it, plus it's packed with anti-inflammatory perks and a cheeky purple hue. What more could your Magic Spoon ask for? (A blueberry milk manicure, that's what.)

How to make blueberry milk

As you can imagine, the task is beyond easy—mostly because this blueberry milk recipe (courtesy of the U.S. Highbush Blueberry Council) contains just three ingredients. But the true beauty of this creation lies in the fact that it’s fully customizable and can easily be adapted to satisfy your personal preferences.

That said, in order to make blueberry milk, you’ll need a few essential ingredients: Milk, blueberries, sweetener (optional), and vanilla extract. A few notes: First, you’ll want to use a good-quality milk of your choice—preferably one that’s rich and creamy. If you’re taking the alt-milk route, we recommend opting for soy, cashew, coconut, or oat milk. Secondly, you’ll want to source fresh or frozen blueberries—preferably organic—that are from a reputable farm. (The tastier the berries, the yummier the milk.)

Finally, the fun part: Infusing the milk with blueberry goodness. To do so, in a blender, purée the milk, blueberries, maple syrup, and vanilla until smooth and creamy. Then, strain the mixture through a nut milk bag or cheesecloth, making sure to squeeze the pulp gently to extract all of the liquid gold blue. Once the blueberry milk has been fully juiced, place the mixture in an airtight container and store it in the refrigerator for up to four days.

Need some inspo on how to use the blueberry milk? Say no more. While the concoction is delicious on its own, it’s also the ideal way to give a bowl of cereal, your favorite smoothie, or even a creamy mocktail an extra boost of anti-inflammatory benefits.

Or, as @coffeeuntilcocktails did in a recent TikTok video, you can also use it to make a blueberry milk iced latte instead.

@coffeeuntilcocktails Iced latte w/ blueberry oat milk #fyp #coffee ♬ Please Don't Go - Mike Posner

blueberry milk recipe
Photo: U.S. Highbush Blueberry Council

Blueberry milk recipe

Yields 4 servings

4 cups milk of choice
2 cups frozen or fresh blueberries
2 Tbsp maple syrup (optional)
1 Tsp vanilla extract

1. In a blender, purée milk, blueberries, maple syrup, and vanilla until smooth. Strain through a nut milk bag or cheesecloth, squeezing gently to extract all of the liquid.

Health benefits of blueberries

Now that we're all on board with our favorite new beverage, let's quickly cover the health benefits of blueberries that we'll reap with every sip. Blueberries are a super source of antioxidants known as anthocyanins, which have linked to helping reverse and repair the damaging effects of free radicals, as well as decreasing your risk of chronic health conditions.

This is a key reason why blueberries are certified as heart-healthy through the American Heart Association Heart-Check Food Certification Program: Research shows that consuming one cup of blueberries daily can positively benefit cardiovascular health. Another key benefit? Blueberries are loaded with prebiotic fiber, the counterpart to probiotics that helps feed the healthy bacteria in your gut (and supporting a well-balanced and thriving microbiome). Finally, blueberries also contain the polyphenol quercetin, which has powerful anti-inflammatory properties.

Discover even more benefits of consuming blueberries:

The Wellness Intel You Need—Without the BS You Don't
Sign up today to have the latest (and greatest) well-being news and expert-approved tips delivered straight to your inbox.

Loading More Posts...