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Introduction
In recent years, the smoothie revolution has taken the health food world by storm, offering a quick and delicious way to pack a multitude of nutrients into one glass. However, for those with soy allergies or sensitivities, finding a protein-rich smoothie can be challenging. This Vibrant Berry Blast smoothie was born out of the need for an allergen-friendly, yet satisfying drink that doesn't compromise on taste or nutritional value. Inspired by the antioxidant-rich diets of blue zones – regions where people live the longest, healthiest lives – this smoothie incorporates a rainbow of berries and leafy greens. The addition of coconut milk not only provides a creamy base but also nods to the tropical smoothie traditions of Hawaii, where smoothies often feature local fruits and coconut for a refreshing, island-inspired drink.
Ingredients
• 2 cups mixed frozen berries (strawberries, blueberries, raspberries)
• 1 medium ripe banana, peeled and sliced
• 1 cup fresh baby spinach, loosely packed
• 1 cup unsweetened coconut milk (from a carton, not canned)
• 1 tablespoon chia seeds
• 1 scoop (about 30g) unflavored pea protein powder
• 1 tablespoon honey or maple syrup (optional, for added sweetness)
• 1/2 cup cold water
• 4-5 ice cubes
Step 1:
Add the frozen mixed berries, sliced banana, and fresh baby spinach to the high-speed blender.
Step 2:
Pour in the unsweetened coconut milk and cold water.
Step 3:
Add the chia seeds, pea protein powder, and honey or maple syrup (if using).
Step 4:
Toss in the ice cubes.
Step 5:
Blend on high speed for 60-90 seconds, or until smooth and creamy. Stop and scrape down the sides if necessary.
Step 6:
Taste and adjust sweetness if needed by adding more honey or maple syrup and blending briefly.
Q: Can I make this smoothie ahead of time?
A: While it's best consumed immediately, you can prepare it up to 24 hours in advance. Store in an airtight container in the refrigerator and shake well before drinking.
Q: How can I increase the protein content?
A: You can add an extra scoop of pea protein powder or incorporate Greek yogurt if dairy is not a concern.
Q: Is this smoothie suitable for children?
A: Yes, it's kid-friendly. You may want to adjust the sweetness to their preference and consider reducing or omitting the protein powder for younger children.
• For a thicker smoothie, use frozen banana slices instead of fresh.
• Adjust the amount of water to achieve desired consistency.
• You can substitute almond milk or oat milk for coconut milk if preferred.
• For added nutrition, consider adding 1 tablespoon of flaxseed meal or a handful of raw cashews.
• This recipe is naturally dairy-free, gluten-free, and soy-free.
• To make it vegan, use maple syrup instead of honey for sweetening.
Pour the smoothie into two large glasses and serve immediately. Optionally, garnish with a few fresh berries or a sprinkle of chia seeds.
Best consumed immediately. If necessary, store in an airtight container in the refrigerator for up to 24 hours. Shake or stir well before drinking.
Prepare all ingredients before starting to ensure quick and easy blending. If using a frozen banana, allow it to thaw slightly for easier blending.
- For the creamiest texture, layer ingredients in the blender with liquids at the bottom and frozen items on top.
- If the smoothie is too thick, add more liquid gradually until desired consistency is reached.
- To enhance the berry flavor, try adding a small amount of vanilla extract or a squeeze of lemon juice.
For a tropical twist, replace half the berries with frozen mango or pineapple. To make it more indulgent, add a tablespoon of unsweetened cocoa powder for a chocolate berry smoothie.
Pair with a slice of whole-grain toast spread with almond butter for a complete breakfast. For a refreshing accompaniment, serve with a glass of sparkling water garnished with fresh mint.
This smoothie can be enjoyed year-round, but it's especially refreshing in spring and summer when berries are in season.
This recipe contains coconut (coconut milk). It is free from dairy, soy, gluten, and nuts. However, always check the labels of your specific protein powder and other packaged ingredients for potential allergens or cross-contamination warnings.
