Healthy smoothies

I've now seen several people who have either caused themselves to be diabetic or to have other phenomena associated with excessive consumption of carbohydrates, all by innocently indulging in a carbohydrate-packed smoothie every morning.

Kay, for instance, has a smoothie of a half-pint blueberries, a banana, a scoop of whey, low-fat yogurt, a cup of milk every morning. The rest of her diet was fairly healthy: salads with oil-based dressing for lunch, salmon and asparagus for dinner, only an occasional carbohydrate indulgence outside of her morning smoothie ritual. Yet she had a HbA1c (a reflection of prior 60 to 90 days average blood sugar) at the near-diabetic range of 5.9%.

The mistake most people make when making smoothies is relying too heavily on carbohydrates like fruit. A smoothie like the one made by Kay can easily top 50, 60, or 70 grams carbohydrates per serving, more than sufficient to send blood sugars up to 150 mg/dl or more.

So what can you put in your smoothie and not send you over the edge to diabetes, small LDL, and all the other undesirable phenomena of excessive carbohydrates? Here's a list:

--coconut milk, unsweetened almond milk. Less desirable: milk, full-fat soymilk
--ground flaxseed
--oils: flaxseed oil, coconut oil (melted), extra-light olive oil, walnut oil
--dried coconut
--extracts: vanilla, almond, coconut, cherry, hazelnut
--spices: cinnamon, nutmeg, ginger
--herbs: mint leaves, cilantro
--cocoa powder (unsweetened)
--nut or seed butters (peanut butter, almond butter, sunflower seed butter)
--exotic ingredients (ingredients you wouldn't expect in a smoothie): spinach, kale, cucumber

How do you sweeten a smoothie? This is what trips up most people. If you resort to fruit like bananas, pineapple, or apple, you will readily send your blood sugar skyward. Honey, agave syrup, and sugar, of course, all increase blood sugar and/or have the adverse effects of fructose. Be careful of yogurt, also, for similar reasons.

Therefore, to sweeten your smoothie, consider:

--Small servings of berries, e.g., 8-10 blueberries, 2 strawberries, a few wedges of apple, half a kiwi
--Non-nutritive sweeteners like stevia, Truvia, sucralose, xylitol, erythritol. Also, sugar-free (sucralose-based) syrups like those from DaVinci and Torani are useful. (Just be aware that non-nutritive sweeteners can increase appetite--use sparingly.)

Also, note that, if you have divorced yourself from wheat, cornstarch, and sugars, your desire for sweet should be much reduced. Foods other people find just right will taste sickeningly sweet to you. You might therefore find that foods like peanut butter or coconut milk have a mild natural sweetness; added sweetness is only minimally necessary.

Coming next: I'll share a smoothie recipe or two of mine. Anyone want to share a recipe?

Comments (51) -

  • Vladimir

    3/15/2011 2:34:37 AM |

    2 cups almond milk
    1 Tablespoon Flax Oil
    Cinnamon, Nutmeg
    Broccoli Sprouts or Microgreens (from Trader Joes)
    Kale (half a bunch)
    Spinach or Chard (half a bunch)
    A small bit of watercress
    2 Avacados

    It makes 6-8 cups, and I drink it over two days.
    1 packet Truvia
    A handful of blueberries
    Occasionally, a scoop of unsweetened cocoa powder, a few pieces of celery, or a cucumber.

  • john

    3/15/2011 2:46:05 AM |

    1 cup of unsweetened So Delicious coconut milk, 4 pastured omega 3 raw eggs, Nutiva coconut manna (large tablespoon) 1/4 cup of raw heavy cream, 1/4 cup of raw unsulphured coconut flakes and 1/4 of Navitas 100% cacoa nibs with cinnamon, nutmeg, one packet of stevia with inulin, and one teaspoon of 100% cacoa powder, Maca powder and Chia powder.....all blended with ice to make a daquari like breakfast drink.  The carb level is below 10 gms and it is loaded with protein and MCT.  Total Paleo smoothie to start a day.

  • Patty

    3/15/2011 2:47:56 AM |

    With all due respect, I'll never understand the need for smoothies as long as there are eggs. Smile

  • Anonymous

    3/15/2011 3:16:29 AM |


  • Charles R.

    3/15/2011 5:05:55 AM |

    Coconut milk and avocado, sweetened with Truvia and/or a few blueberries.

    I have to try Vladimir's recipe though. I've never done the green thing...

  • Onschedule

    3/15/2011 5:12:50 AM |


    Eggs for me too, please!

  • Nigel Kinbrum

    3/15/2011 7:51:06 AM |

    I still have all of my teeth. I prefer to eat my food, not drink it.

    Smoothies (and milk) are ideal for babies and people who can't chew.

  • Anonymous

    3/15/2011 11:01:03 AM |

    Once I gave up artificial sweeteners in additon to added sugars, my sense of sweet changed dramatically.  A lot of foods I used to love are now sickeningly sweet.

    It took me months to adjust to my new taste buds, and initially, I was not thrilled about theh change.  However, it did remove the need for virtue to avoid sweets.

  • Chuck

    3/15/2011 12:36:56 PM |

    i am curious what the blood glucose response to fruit would be in the presence of a fat like fish oil or coconut milk?  doesn't fat blunt this process?

  • Anne

    3/15/2011 12:44:33 PM |

    4 raw eggs (from organically reared and free range hens certified salmonella free) and a few berries all whisked up - simple and yum.

  • Kurt

    3/15/2011 1:14:52 PM |

    I've cut way back on the fruit in my smoothie, and replaced some with a stalk of celery, which gives it a fresh taste.

  • Davide Palmer

    3/15/2011 2:03:45 PM |

    I think it is safe to say that diabetics should generously include blueberries in their diets. Blueberries actually may increase insulin sensitivity, lower blood glucose, triglycerides and abdominal fat.

  • nybean

    3/15/2011 5:57:47 PM |

    here's a couple of my favorite smoothies.

    Hemp-Whey smoothie
    1 scoop unsweetened whey powder (vanilla or chocolate)
    1 scoop Hemp protein powder
    1/4 c. coconut milk
    1 packet stevia sweetener
    4 oz unsweetened keifer
    8 oz hemp milk.
    Options - add a few blueberries, or almond extract, or cocoa powder, or grated unsweetened coconut

    Green Smoothie
    8 oz V8 or other veggie drink
    juice from 1 lemon
    1-2 inch fresh ginger, sliced
    1-2 cloves garlic
    1 tsp turmeric
    3 ribs celery, coarsely chopped
    1 cup fresh baby spinach
    1/2 cup fresh parsley
    1/2 green pepper
    1/2 avocado
    1 T flax oil or 1 scoop hemp protein

  • Dan

    3/15/2011 6:11:24 PM |

    Does anyone have any cookbook or recipe website recommendations for what ingredients I should eat? I've cut way back on sugar and carbs and have lost some weight. I'd like to take things to the next level, but I'm really struggling with finding recipes, especially with a variety of ingredients. I feel like eggs and veggies are the only foods "allowed". Thanks in advance for any help.

  • Stephen

    3/15/2011 6:15:56 PM |

    Very nice topic.  While I minimize these for myself I make one for my 2.5 year old.  I has to many carbohydrates but the trade is to get some nutrients he would otherwise not get.

    This morning was 1/2 Banana, Coconut water 2tbs, 1tbs raw cocoa powder, Almond butter 1tsp, 1 egg from a local farm, heavy raw cream 1/4 avocado, 1 cup raw spinach.

    This is generally consumed by him over a full day so the overall impact is lower.

  • Anonymous

    3/15/2011 9:48:12 PM |

    Right on Patty! Eggs rule.

  • Dr. William Davis

    3/15/2011 10:07:05 PM |

    Wow! Great ideas.

    I, too, prefer whole foods. But many people like the idea of making a smoothie and consuming it on the run, so I try to help them make healthier alternatives.

    Smoothies can be a delicious indulgence on occasion, too. My favorite is to combine unsweetened cocoa powder with peanut butter, along with unsweetened almond milk and some coconut milk. A little sweetener is required due to the bitterness of the cocoa. It tastes like a Reeses peanut butter cup.

  • Laura

    3/15/2011 11:39:31 PM |

    I am a long time reader of this AWESOME blog - thanks Dr. Davis for all your time and effort. Thanks also to all that comment - I read every single one.

    As Dr. Davis said, some excellent ideas here. I myself love a couple of eggs for breakfast but when the weather warms up I like doing a smoothie instead. Mine includes:

    4 cups or so leafy greens (organic baby spinach, kale, dandelion, collards etc)
    1/2 can coconut milk
    2 Tbsp coconut oil
    2 eggs (raw)
    a handful of frozen berries (maybe 1/4 cup)
    a drop of vitamin K2

    You can add darn near anything to this (fish oil, cod liver oil, other powdered or liquid supplements). It looks green but the taste is not objectionable. It is not sweet but the handful of berries makes it palatable without overloading the carbohydrates. I have tested my blood sugar after drinking this and most often even after only 1 hour, a nice even 78. I drink the whole thing for breakfast M-F and it fills me up until early afternoon. It also gives me a great sense of satiety that I don't get with anything else - I just feel good!

    For people who like having a smoothie/shake I really encourage you to add some leafy greens. I think the best one to start with would be organic baby spinach. It is very mild and an excellent way to add some to your diet.

  • Lori Miller

    3/16/2011 12:01:33 AM |

    I've started making eggnog (sugar-free and alcohol-free, of course) for breakfast. I throw in my vitamins, too. I've choked on pills before, so this is a good way to take them.

    @Davide, the study you refer to is a rat study funded by people who sell blueberries. The article doesn't say what the rest of the diet was, but if it was low-nutrient pseudo-food that's sometimes used in rat studies, adding back pretty my anything with nutrients would have improved the rats' health. In real life, eating a bunch of fruit raises your blood sugar if you're diabetic.

  • Lori Miller

    3/16/2011 12:02:55 AM |

    Oops--make that "pretty much anything."

  • Ari

    3/16/2011 1:57:39 AM |

    Hey, Doc.

    Blueberries are supposedly extremely healthful.

    You wrote something about 8-10 blueberries to put into a smoothie.  Is that the amount one should eat to get full advantage of their healthful properties without the disadvantages of their sugar?

    Can one eat more if combined with other low glycemic foods that will presumably blunt the effects of the sugar?


  • Ari

    3/16/2011 2:00:41 AM |

    You wrote in a comment:

    "A little sweetener is required due to the bitterness of the cocoa. It tastes like a Reeses peanut butter cup."

    Sounds good.  What sweetener do you recommend?


  • Christin Shacat

    3/16/2011 2:35:59 AM |

    I've been diagnozed with pre-diabetes (fasting glucose: 105mg/dl, HGB A1C 5.8%) last July and have since then been trying to lose weight and change my diet. Luckily, my lipid panel seems ok (Chol 160mg/dl, triglyc 107mg/dl, HDL 60mg/dl, VLDL 21mg/dl, LDL 79mg/dl). However, I have been having a hard time finding low GI foods/snacks that will let me life within a 1600 cal/day diet to maintain sufficient cal deficit for weight loss of ~1-1.5 lbs/week.

    Here is the smoothie I have been making, not for breakfast, but rather for post-gym recovery and "dinner-dimmer" to avoid binging.

    1/4c frozen blueberries

    1c unsweetened vanilla almond milk

    1t ground chia seeds

    1t glutamine

    1sc whey protein powder (Jillien Michel's)

    1/2 banana

    1-2c spinach

    Fairly satisfying and pretty yummy!

  • Anonymous

    3/16/2011 5:46:48 AM |

    Is a smoothie made with fruit that bad for you if you exercise on a regular basis. ie. 1 hour a day fairly intense workout. Won't all the carbs be "used up".  My smoothie
    All organic ingredients
    coconut milk
    chia seeds

  • Gillian

    3/16/2011 11:53:44 AM |

    Dr Davis
    How can peanut butter be good.
    Think about the lectins.

    "The far bigger concern, however, is that peanuts contain lectins which are believed to have inflammatory and atherogenic potential.  Most plants contain lectins, some of which are toxic, inflammatory, or both. Many of these lectins are resistant to cooking and to digestive enzymes, and some have been scientifically shown to have significant GI toxicity in humans. Lectins from grains (especially wheat) and legumes (including peanuts and soybeans) are most commonly associated with aggravation of inflammatory and digestive diseases in the body. (As an aside, dairy from cows fed grain-based diets can also contain these grain-derived lectins.)

    Recent research by Dr. Cordain has suggested that these lectins may effectively serve as a “Trojan horse” allowing foreign proteins to invade our natural gut defenses. Cordain reports, “An experiment conducted by Dr. Wang and colleagues and published in the prestigious medical journal Lancet revealed that PNA got into the bloodstream intact in as little 1-4 hours after subjects ate a handful of roasted, salted peanuts.” (Unfortunately, the abstract of this study is not available without a subscription.) The lectins can cause damage well beyond the gut – commonly in joints, brain, and skin of affected individuals. Continued exposure of the gut by these toxins leads to a persistent stimulation of the body’s defense mechanism in a dysfunctional manner, i.e. autoimmune disease. (Allergies fall into that category as well.)" from Dr Loren Cordains Paleo Diet

  • Anonymous

    3/16/2011 1:11:19 PM |

    8 oz. unsweetened silk almond milk
    1/2 avocado
    1 teaspoon cinnamon
    handful of 10% unsweetened cocao
    2-4 oz. blueberries or 2 whole strawberries.

  • Anonymous

    3/16/2011 1:14:34 PM |

    previous comment mistake.

    make that handful 100% unsweetened cocao, not 10% unsweetened cocao.

  • kris

    3/16/2011 2:15:19 PM |

    whey powder
    coconut milk
    cocoa powder
    vanilla seltzer (Polar)
    few ice cubes
    Opt: raw egg

  • andrea

    3/16/2011 2:38:23 PM |

    Nutty Monkey
    unflavored or vanilla whey powder of your choice
    1/2C coconut milk
    1/2C unsweetened almond milk
    spoonful almond butter
    1t banana flavor
    1/2t coconut flavor
    1/2t vanilla
    as much ice as you do or don't want

  • Anonymous

    3/16/2011 3:07:07 PM |

    Peanuts to my knowledge are extremely unhealthy due to lectins

  • Patty

    3/16/2011 4:26:21 PM |

    I always use home made kefir fermented 24 to 48 hours room temp and another few days in fridge to get rid of almost all the sugar.  My favorite smoothie:
    12 oz kefir (from raw milk)
    1 egg (yes raw but only from one local farmer)
    1 1/2 tablespoonsful cocoa powder
    1/2 avocado when I have
    1/2 tsp glucomannan powder
    and whatever else I feel like throwing in including left over veggies.
    Because my kefir is so sour, I do use stevia to sweeten.

  • Patty

    3/16/2011 4:33:51 PM |

    I hope you don't mind if I take issue with a few things:  Lots of recent information on artificial sweeteners increasing risk of heart attack and stroke.  There are lots of other problems with sucralose and aspartame too.  Peanuts are virtually all contaminated with a mold toxin called aflatoxin and should be avoided.  Extra light olive oil has been heavily processed, often with chemicals and is more toxic than healthy.  I'm hoping you meant extra virgin olive oil?

  • Anonymous

    3/16/2011 6:02:52 PM |

    One odd comment by Dr. Davis seems to be the low amount of blueberries.

    Most berries don't contain that much fructose, and blueberries (anthocyanins) have health benefits on their own. Even for lipid numbers --

    I don't think 5g of sugar from half a cup of berries will put someone over the edge, if taken with fiber and/or protein. I have also read that blueberries will actually lower one's serum glucose levels.

    And did you mean extra-virgin olive oil?

  • kris

    3/16/2011 6:14:11 PM |

    i also do the egg-nog thing:

    raw eggs
    cream or coconut milk
    vanilla extract
    freshly grated nutmeg on top

  • Dr. William Davis

    3/16/2011 7:22:20 PM |

    Continued great ideas!


    While there are individual differences, 8-10 blueberries will just stay below the threshold of most people's tolerance before boosting blood glucose. (It can vary, depending on what else you eat with it, time of day, your weight and state of insulin sensitivity, etc.)

    I prefer stevia. Xylitol and erythritol are other excellent choices, provided you watch out for appetite stimulation.

  • Dr. William Davis

    3/16/2011 7:24:38 PM |

    Comments about peanuts--

    I know of those data. I'm just not sure about how genuine those concerns are.

    While I love Cordain's work and I have read the few studies on this question, I am not convinced that anything but habitual and substantial exposure has any adverse effect. In other words, if I have a tablespoon of peanut butter once or twice a week, does that really have adverse effects?

    There are indeed foods that can exert undesirable health effects in such small doses. I'm not convinced that peanuts are among them.

  • Gene K

    3/16/2011 7:24:49 PM |

    Dr Davis once mentioned that a level handful of berries is all you can eat in one day. I still love my cup of dark berries (from a Three Berries bag from Costco) every night on top of the handful, which I eat with almond milk and flaxseed in the morning. Given that I don't eat other carbs or dairy, I wonder whether this is why my Hemo A1c is now 5.7, which is high for a non-diabetic.

  • Ari

    3/16/2011 8:35:38 PM |

    Is heavy cream a good ingredient for a smoothie?  Being unable to find any coconut milk with kosher certification, I figured that heavy cream sounded tasty.

    I figured if it's milk fat rather than lactose, the insulin increase might be small.

    Any thoughts?

  • Anonymous

    3/16/2011 8:47:41 PM |

    Large handful spinach
    half avocado
    2 cups water
    2 packets sun crystals (2g sugar total)

  • Anonymous

    3/18/2011 1:51:19 AM |

    For those of you that use greens, what type of blender do you use?  Will a standard type blender work, or do you have a Vitamix?


  • Anonymous

    3/18/2011 2:04:50 AM |

    1/3 cup frozen blueberries
    2 tbs flaxseed
    1/3 cup 2% plain yogurt (homemade)
    1.5 cups spinach
    1/3 avocado
    1/3 cup coconut milk
    1.5 scoops Optimum Nutrition  Gold Standard Whey
    enough water to blend
      416 calories
      35 g protein
      24 g carbs (10 g sugar, 5.3 grams fiber)
      24 grams fat (2.5 omega-3)

  • Anonymous

    3/18/2011 5:58:15 PM |

    Insulinotropic Properties of Dairy Protein.

    Milk consumption modifies the insulinemic and glycemic response to carbohydrate-rich food in both type II diabetic and healthy subjects [42]. A population-based prospective study (CARDIA) revealed that dairy consumption was inversely associated with the incidence of all components of the insulin resistance syndrome (IRS) among overweight individuals (BMI>=25kg/m2). Each daily occasion of dairy consumption was associated with 21% lower odds of IRS. These associations were similar for blacks and whites and for men and women [43]. Of the milk proteins, whey leads to higher pre-meal insulin concentrations than casein [44] and may contain the predominant insulin secretagogue because the insulin area under the curve (AUC) after preloads of 25 g carbohydrate with 18.2 g of whey protein was 50% higher than after milk or cheese [42]. Addition of whey to a meal containing rapidly digested and absorbed carbohydrates, stimulated greater plasma insulin concentrations (+57% after lunch) and reduced postprandial blood glucose (–21% at 120 min AUC) in type II diabetic subjects [45]. Amino acids may be the primary factor accounting for the insulinotropic effect of whey protein. Healthy subjects that ingested mixture of leucine, isoleucine, valine,lysine and threonine resulted in glycemic and insulinemic responses similar to those after whey ingestion [46] suggesting that branched-chain amino acids (BCAAs) are the major determinants of insulinemia as well as lowered glycemia caused by the whey drink. However the BCAA mixture did not stimulate incretin (GIP and GLP-1) response while the whey drink did suggesting that the action of whey is not simply related to amino acid content and presumably due to the action of peptides. The authors concluded that whey-induced hyperinsulinemia occurs by two or even more separate pathways, one connected to the significant increment in certain amino acids but the other connected through the incretins, which are believed to interact with bioactive peptides derived from proteins [46].

  • Anonymous

    3/18/2011 6:10:38 PM |

    My understanding of the research paper segment I posted above (google for source if curious) is that:
    1- yes, milk increases insulin production, confirming the blog starting premise
    2- opposing the blog unproven conclusion that does NOT lead to diabetes, on the contrary:

    A population-based prospective study (CARDIA) revealed that dairy consumption was inversely associated with the incidence of all components of the insulin resistance syndrome (IRS) among overweight individuals (BMI>=25kg/m2). Each daily occasion of dairy consumption was associated with 21% lower odds of IRS. These associations were similar for blacks and whites and for men and women [43]. O

  • Gillian

    3/18/2011 6:38:54 PM |

    Dr Davis
    Can it be healthy to eat sunflower seed butter(with a lot Omega 6)
    extra light olive oil(that is refined) and Soymilk (we all know that it is unhealthy)

    Read opinions from Weston-Price Foundation about Soy.

    Happy if when giving advice about recipe tell us that some of the ingredients can we
    only eat once or twice a week.

    I allways read your blog and have liked it very much.

  • Might-o'chondri-AL

    3/20/2011 12:26:55 AM |

    Hi Annonymous,
    I am following your comments here and from an earlier posting I believe. Well, am trying to organize some ideas; basicly thinking out loud here. At this point I am not dealing with the diabetic individual's response or diabetic case management.

    Some comparative charts I've seen tracking levels of both insulin and blood glucose simultaneously over a few hours come to mind. The initial "spike" in insulin was followed by lesser "flush" of insulin many (not a few, nor several) minutes later, and again a mini "blip" or two  farther along in time. While the blood glucose, for it's part, did not follow a linear rise and linear decline either.

    If my memory serves the two factors (insulin increases and blood sugar waves)did not coincide in a proportionate overlay pattern . There was an initial relationship seemingly involving insulin and blood sugar showing up to be seen, as we expect in first meal of the day.

    Bloggers seem to propose the  hormone insulin activates in response to blood sugar, "drives" (or tries to drive) glucose into cells and then both go back to discrete levels (if there is no metabolic syndrome). In other words it's unexplicitly
    represented as a one step, two step, bow out until next time eat and go back to some baseline.

    Studies charting one and not the other give an incongruous picture; the two (insulin and blood glucose) don't seem to dance just with respect to each other. I think this is what you found with the insulin raising properties of dairy/whey having an inverse (reducing) effect in living humans of insulin resistance.

    If you have any insight into the signaling role of the hormone insulin I'd like to hear it. Maybe you'd post it back over on the recent thread where Doc showed the insulin response chart. The topic here is "smoothies".

  • Anonymous

    3/21/2011 10:24:53 PM |

    You are right about the misplacememt of my earlier posts - they are not about smoothies but whether dairy is bad or good, the topic of the previous blog.  I've reposted there as well, but here is the summary:

    According to research (CARDIA cited above), and regardless of insulin/glucose curves,  DAIRY LOWERS YOUR RISK OF DIABETES.  The more daily servings, the lower the risk.

    If you disagree please present support information. This matters to us all who read this type of blog and care for what we eat.

  • Might-o'chondri-AL

    3/22/2011 2:28:33 AM |

    test - had problems posting

  • Might-o'chondri-AL

    3/22/2011 2:50:50 AM |

    Again Annon.,
    My thinking is that the factor in dairy responsible for what your study found is Insulin-like Growth Factor (IGF); not insulin.
    IGF, a hormone acting protein, has hypo-glycaemin effect; it lowers blood sugar. IGF also improves kidney function, engenders nitrogen balance and decreases cholesterol.

    IGF I & II are found in cow's milk, but not in whey. The % of IGF content varies with phase of lactation the cow is experiencing.

    IGF I in human milk ranges from 1.5 to 19.0 ng/mL -1; at different post natal stages. IGF II in human milk ranges from 2.7 to 35.0 ng/mL -1; at different post natal stages.

    IGF I in cow milk ranges from 2.0to 101.0 ng/mL -1; while IGF II
    ranges from 2.0 to107.0 ng/mL -1 at different lactation stages. So my suggestion is to look at dairy's IGF to explain the benefit you allude to.

    IGF BP2 (insulin-like growth factor binding protein 2) is an
    "anti-diabetic" protein; and when upregulated it modulates any acute hypo-glycemic
    action of IGF.

    I post this here because your last post on "insulin secretagogue" was brief.

  • Dr. William Davis

    3/23/2011 1:58:17 AM |


    My apologies in the difficulties you are encountering posting comments.

    I found several of your comments in the "spam" device set up by Blogger. Once I recognized your insightful commentary and name, I de-spammed them.

    I suspect that the Blogger/Google people have expanded their reach for potential spam. Unfortunately, it can mean that meaningful commentary like yours gets mislabeled.

  • Greg

    6/15/2011 3:15:39 PM |

    I'm late to the party, but I want to offer (as others have) that ripe avocados make for an incredible smoothie ingredient.  I recently made one comprised of the following simple ingredients: ice, avocado, heavy cream, sugar-free Torani syrup (vanilla).  It was spectacular, and I'm sure that it is easy to adapt and vary it according to personal tastes.

  • jpatti

    5/28/2012 9:44:44 PM |

    Some practical info... if you put melted coconut oil in  smoothie, then add a bunch of cold ingredients, you wind up with chunks of frozen coconut oil all over the place.

    Instead, add the melted coconut oil to a pastured egg and blend to emulsify.  Now when you add the berries or peaches and milk and such, the coconut oil will stay smooth within your smoothie, which is supposed to be a SMOOTHIE, not a CHUNKY.  ;)

    My favorite ingredients besides eggs and coconut oil (which are the basis of all my smoothies, having given up on all protein powders in favor of pastured eggs) are leftover cold coffee, cocoa, raw milk, cream, frozen blueberries (1/2 cup), frozen other berries (full cup), shredded dried coconut, nut butters, stevia to taste - not all at once.  Sometimes, I like a mocha/coffee smoothie, sometimes a fruit smoothie, sometimes a nut butter/chocolate smoothie (can do a "nutella" flavored one or an "almond joy" flavored one).  

    Sometimes, I change the flavors up with DaVinci sugarfree syrups, but honestly, I don't consider that "health food".  I've never noticed a reaction to sucralose, but feel it is generally safer to use stevia if one has bg issues, and small amounts of maple syrup or molasses if one does not (they taste too strong to overdo like white sugar).