I make this smoothie the majority of the days of the week. It takes a little longer than my other smoothies, but it is well worth it and my 2 year old goes crazy for it. I decided to write the blog about it to explain how to tailor it and why I put certain ingredients in it versus others, and when and where I make substitutions. This make just over 3 servings since there are 3 of us, and my little one always wants more before the days end. If you need more or less, just reduce the amount of liquid ingredients as necessary.
1 cup ice
1/2 cup water
1/2 cup coconut water
1 cup organic almond milk
1 organic apple
1/2 cup of packed organic baby spinach
1/4-1/2 cup of rolled oats
1 scoop protein powder (natural flavor)
1 scoop unsweetened cocoa powder
1 TBSP Coconut oil (optional)
Directions: Blend in a good blender such as a Vitamix for 45 seconds, drink and enjoy!
So, ice cools it and makes it more like a cold milkshake. I found that without it, it is not as enjoyable.
I add the extra water to carry it further without having to add more of my expensive ingredients.
I love the taste of the coconut water and like the extra benefits of hydration and potassium that come from it!
If you use almond milk, make sure that it is organic, as nuts are sprayed heavily with pesticides. Any other kind of dairy or non-dairy product will work in its place if you want to substitute, I have tried coconut milk, and that was really good too!
Apples and any thin skinned fruit and vegetable should also be organic when possible,, you can also substitute with pears. Banana adds the consistency and sweet flavor.
The dates add the full sweetness of the drink, so if you like it to be more sweet, just add more.I find that Fresh medjool dates are the most tasty and sweet, but have a pit to dig out unless you can find them without, so I just get the ones at Costco because I use them a lot and the fresh ones I have not yet found in bulk.
Spinach virtually has no taste and is the most perfect veggie to add to the mix. In other cases I have used Romaine Lettuce, Kale, Beet leaves, Cabbage (second favorite), Chard, and almost any other leafy green that frequents in your household.
Oats give it consistency and add volume, but is completely optional. This is good ingredient when you are adding for the purpose fullness or for meal replacement.
Obviously we are very active on our house, so protein powder is a must have for good muscle strength and recovery. It also helps with feeling full as our bodies rarely get the proper amount of protein with an average diet. I use “natural flavor” since I make different kinds of smoothies regularly and don’t want the taste of the powder to overpower the flavor of what I put in. I have tried and used other kinds of protien and love then as well, so this is just personal choice. If you used Chocolate powder, you probably don’t have to use the cocoa powder unless you just want a heavier chocolate taste.
Cocoa Powder: Cause I like chocolate!! If you don’t substitute with a 1/2 tablespoon of vanilla.
Coconut oil can be replaced with any other type of healthy seed or nut healthy oil like ground flaxseed or flaxseed oil, hemp, peanut or almond butter
Other things you could add that for tasty additions are beet root, or carrot, or my other favorite 1/2 and avocado (gives thickness).
PURPOSE AND USE:
I make these shakes because its a healthy way get our fruit and veggie servings daily. This particular drink has a lot is soluble fiber (digests and absorbs quickly) so it is really good for pre- and post-workouts.
My 2 year-old has been drinking these since he was 6 months. he won’t even taste store bought juices for me. He prefers mommy’s smoothies/juices, and because of this he has never once been constipated! In addition all while teething or not feeling well, I took pleasure knowing that he would drink my smoothies getting his daily servings of nutrients. Now if a toddler will drink it, you know it has to be good!
Watch me attempt to make a video of me making the smoothie while my toddler yells for it in the background! LOL Enjoy!!