My friend Emily has been making (and enjoying!) my Shamrock Shake recipe from my book, Smarter Fitter Smoothies. And since today is St. Patrick’s Day, I thought it was about time I share this healthy vegan smoothie on the blog for all the world to see.
I’m not sure what it says about me that I am so nostalgic for a milkshake made famous by a certain fast food chain whose name begins with “M” and ends with “s”. But there you have it. And there’s no need to feel bad about drinking this “milk”shake – it’s totally vegan, relatively low in sugar and full of healthy vitamin-rich greens (the smoothie gets its green color from spinach). Feel free to toss in some avocado for an extra dose of creamy green goodness.
Healthy Vegan Shamrock Shake
1 ripe banana (preferably frozen, ~120g)
1 cup spinach (~50g)
A few sprigs of fresh mint
10 cashews (~10g)
a few ice cubes
water, nut milk or coconut milk for an uber rich Shamrock Shake experience
Combine everything a blender (I use a Froothie Optimum 9200) with enough liquid to blend and blitz until smooth. Garnish with a couple fresh mint leaves if you’d like.
The Neptune green appearance of this spirulina yogurt smoothie would make it a fitting item on the bar menu at Ten Forward (or the Chalmun’s Cantina if you’d like). The super sci-fi color comes from – you guessed it – the combo of yogurt and spirulina. Meanwhile, the addition of pineapple and banana make it delicious and refreshing.
Why this is good for you:
Banana is loaded with potassium
Spirulina adds iron, magnesium, protein and B12 to the party
Yogurt adds more protein, plus live cultures, calcium and vitamin D
Just half a banana and a small slice of pineapple means this smoothie isn’t a sugar bomb
This smoothie is inspired by the Passion 4 Juice Master, one of the highlights of Juice Feast. This smoothie uses whole pineapple rather than juiced pineapple so it can all be done in the blender (I use a Froothie Optimum 9400).
Spirulina Yogurt Smoothie
200g plain natural yogurt
1-inch round slice of pineapple, skin removed and cut into chunks
I got a big bag of watercress in the organic box this week. I don’t like watercress at the best of times, but yesterday afternoon I found myself craving a cold beverage and eager to try another green smoothie, but watercress was the only greenery I had in the house. Fruit, too, was running low – except for apples (the benefits of “Orchard Cottage”). I didn’t have many options, and so became the smoothie of randoms:
A handful of watercress
1/2 frozen banana
a few ice cubes
enough water to blend it to a fine puree in the Vitamix
Shock of the day: it was actually really damn good. I thought the watercress would overpower the smoothie but it didn’t at all. It added a subtle flavour akin to a cross between mint and parsley which worked really well with the apple. It also made my “green smoothie” properly green.
I should also note that this is my first time using apple in a smoothie: revelation. My new plan is to chop up and freeze a massive quantity of orchard apples, enough to supply me with numerous smoothies for many months to come.
I’m doing a little life experiment – I’ve been drinking whey protein smoothies every day for the last while, but lately they’ve been making me feel kind of blah in my innards, characterised by weird digestive gurgles coupled by fatigue, and tripled by bloatiness. Gross, right?
Yes, I could just stop drinking them, but I’ve come to really enjoy my afternoon smoothie ritual – especially when they involve cocoa powder. So I’m going to use this as an excuse to find out what the fuss is about these “green smoothies” – smoothies that include something green like kale or spinach, plus fruit and other stuff to make it yummy. I’ve had my Vitamix for a couple years but have never tried one of these – until today!
My smoothie was: banana, beetroot, blackberries, a big handful of spinach, a few ice cubes, water and a heaping spoonful of cocoa powder (that’s right – cocoa powder!). I enjoyed this, though in the future I would skip the blackberries – the beetroot and cocoa are so good together, but the blackberries add a sour note that I’d rather pass on. The spinach? I couldn’t taste it very much. And it must be said: the Vitamix blended this to silky perfection.
While not as satisfying as my whey protein smoothies (I was hungry within 30 minutes of drinking this), it was also not as digestively challenging. And it was real food, which I can’t really say for “whey protein powder”. I could use this opportunity to externalise my internal debate about protein, fitness and a mostly vegetarian diet, but that would be boring. I’ll let the experiment speak for itself. Tomorrow: no blackberries, more cocoa.