We’re enjoying a lovely Indian summer here in the Northeast, so fruit smoothies have been back on our menu this week. Our family enjoys fruit smoothies for breakfast, for snacks and even as a lunch entree.
Our most common way to enjoy smoothies is as an easy on-the-go breakfast option. I can’t think of a more wholesome, nutrient-dense way to begin our day! If you sign up for my free newsletter you’ll get a full eReport on what an amazing addition to your diet fruit smoothies can be.
Most smoothies begin with a dairy base (usually yogurt), but this smoothie is made with nothing but whole foods. Frozen bananas provide creaminess. sweetness and ‘frostiness’. Almonds provide creaminess and beneficial fats that give a satisfied full feeling that sticks with you longer than fruit alone. Fruits, berries and other additions add incredible flavor and nutritional benefit (antioxidants, phytonutrients, fiber, vitamins, minerals, etc.).
Dairy free Fruit Smoothie
2 handfuls of blueberries, strawberries, raspberries, pineapple, mango or whatever other fruit or berries you may have on hand (fresh or frozen)**
1/3 cup raw nuts (walnuts, almonds, pecans, etc.)***
1/2 cup water (or ice)
1-2 Tbsp. flax oil
2 frozen bananas (peel and freeze bananas when they have brown speckles)
opt: 1 apple, cored
opt: 1-4 tsp. chia seeds
Peel, cut and add fruit to the blender (the heavier-duty the blender, the smoother the smoothie). Add rest of ingredients and puree until smooth. I choose to puree the orange sections, nuts, water and any ‘seedy’ berries before adding the other ingredients to ensure they are thoroughly processed.
* or once cup of orange juice (ideally, fresh squeezed)
** about 1 1/2 cups of fruit. I tend to use frozen berries, but the options are limitless
***ideally presoaked for several hours or even overnight
Using fresh bananas instead of frozen? Add some ice in place of some of the water for a better consistency. Also use more ice if all the fruit you use is fresh, not frozen.
Enjoy fruit smoothies in a glass or a bowl. They’re great topped with chopped nuts (almonds, walnuts, pecans), shredded coconut and/or ground flax. Try one for breakfast or lunch, or as a snack!
They’re also great frozen into smoothie popsicles!
Add a couple of handfuls of spinach or a few leaves of kale, chard or other greens to the blender in final processing. The color and nutritional value will change, but the flavor, remarkably, isn’t greatly impacted. A great nutritional boost!
The Versatility of Fruit Smoothies
My fruit smoothie ‘recipe’ has stayed the same and yet varied greatly over the years. Let me share with you how I now prepare fruit smoothies.
The evening before I’m making fruit smoothies for breakfast or for lunch I soak a combination of raw almonds and pumpkin seeds in a pint jar, covered with water. Why the pumpkin seeds? I think pumpkin seeds are all-stars nutritionally so I’m always looking for a way to add them to our diet. I only add a couple of tablespoons, so it doesn’t impact the flavor too much.
I also soak about 1 1/2 Tbsp. of chia seeds along with a couple tablespoons of some super-nutrient-rich dried fruit (like goji berries, goldenberries, figs, apricots, etc.) in a jelly jar, filled with water. I don’t soak the chia seeds and dried fruit with the nuts because I drain off the water from the nuts in the morning whereas the soaked chia becomes a gelatinous mass that I add directly to the blender.
So, in the morning, I drain the nuts and add them to the blender along with the chia mixture. I add a little water, a good-size squirt or two of flax oil and then I slice and peel the orange wedges and core an apple and toss them in. Next I add the frozen berries (or other fruit). I give this mixture a quick whiz in the blender until it’s relatively smooth and then I add the frozen bananas for the final blending of the smoothie.
For fun, if you’d like to see a video of me making a smoothie, you can check it out on YouTube.
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