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Wednesday, October 2, 2013

Nourishing Fruit Smoothie

I named this post, Delicious Fruit Smoothie, but then changed it to Nourishing, because that's what this is--a nourishing smoothie, chock full of healthy probiotics, fiber, and good fats.  Yes, I said good and fat in the same sentence.

A few words about fat.

  • keep you full longer, helping you avoid snacking between meals.
  • provide a concentrated source of energy.
  • provide the building blocks for cell membranes and a variety of hormones and hormone-like substances.  Having trouble getting pregnant?  Eat more butter.
  • they carry necessary vitamins, such as Vitamins A, D, E, and K.
  • they are needed for mineral absorption.
  • do not make you fat.  Sugar does that.
  • protect the liver from alcohol and other toxins.
  • enhance the immune system.  Some types are antimicrobial and protect us against harmful microorganisms in the digestive tract.

Now, the smoothie recipe!

1 cup frozen fruit, such as strawberries, raspberries, blackberries, blueberries
1 cup whole milk, plain yogurt (I like Nancy's brand)
1 TB chia seeds
honey, to taste - I use about 2 TB - just add some, blend, then taste, and if needed, add more.
1-2 TB coconut oil, optional - adding coconut oil boosts the nourishing value of this smoothie.  All the other ingredients are great, but coconut oil fights off candida, bringing balance to the digestive system, and it fights off colds and flu.  Using coconut oil regularly, rather than just when you're sick, will increase your chances of fighting off sickness.  Use extra-virgin coconut oil.  I like Green Pasture's brand.

Blend in a blender until smooth.  I like to blend the fruit and yogurt, until smooth, and then add the honey and coconut oil, and blend; then while the blender is running, add the chia seeds.  It is quite thick, just blending the frozen fruit and yogurt together.  At this point it's more of a pulsing of the blender, and moving the fruit and yogurt around with a spoon.  But you don't want to add additional liquid, because when you add honey, it really thins out.  You won't have any trouble sipping this through a straw.

Enjoy!  This recipe makes 16 ounces.  If you want, you can multiply this recipe by 1.5, or even 2, and it should still fit in a blender.

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This post is part of Real Food Wednesdays, hosted by Kelly the Kitchen Kop.  Check it out for more great nourishing recipes!


  1. We love smoothies ~ thanks for the cool recipe ~! :)

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