A naturally sweet and creamy smoothie made from the flesh and water of a whole, young coconut, antioxidant rich blueberries, and raw cacao powder.
I usually start my day with a nourishing Green Smoothie - however - thanks to this strange Summer we're having, my plants don't know what they're doing - they've all gone to seed so quickly. So until I can make it back to the Farmer's Market to collect some more plant babies, I have to mix things up a little.
I decided to post this on a whim - I whipped it up this morning and it was particularly good so how could I not share it with you? I had a fresh young coconut in the fridge, so used that as a base. I have a nifty little gadget called a Coco Tap which pokes a tidy hole in the coconut, enabling you to easily drain the water out. A cleaver will then make some cuts around the pointed top to create a lid, from there you simply lift it off and scoop out the soft coconut flesh with a spoon. The flesh will be covered in a little debris, so you just rinse that off under running water and you're good to go.
Coconut Cacao Smoothie – full of antioxidants, magnesium and essential fatty acids. Find it here. Click To TweetI'm quite a fan of using a scoop of sprouted plant protein powder in my smoothies also, as I find that protein with breakfast keeps you feeling fuller longer, and combined with a little cinnamon, helps keep those blood sugar levels stable [1, 2]. Cacao of course is a great source of iron, magnesium and flavonoid antioxidants [3-5]. I much prefer using whole cacao nibs in a smoothie than the cacao powder - it is insane - the texture and the taste. Finally, a spoon of chia is always a good idea, both for fibre and those fab omega-3 fatty acids [6].
Hope you enjoy!
Lauren.
Coconut Cacao Smoothie
Ingredients
- 1 whole young coconut
- 1/2 cup blueberries/strawberries or other
- 1 scoop sprouted plant protein
- 1 tablespoon chia seeds
- 2 tablespoons cacao nibs
- 1/4 - 1/2 teaspoon cinnamon - depending on your taste
- 1 teaspoon probiotic powder for a happy tummy
- Coconut yoghurt - optional to serve
Instructions
- Open the young coconut, and pour out 1 cup of the water to use in the smoothie, if there is a little left over, keep in the fridge.
- Scoop the flesh out, rinse it to remove any debris, and add to a blender with the coconut water.
- Add all other ingredients and blend well.
Nutrition
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References:
Chezem, J., Fernandes, N., Holden, J., & Bollinger, L. (2012). Effects of ground cinnamon and apple cider vinegar on postprandial blood glucose levels in healthy adults. Journal of the Academy of Nutrition and Dietetics, 112(9), A43. doi: http://dx.doi.org/10.1016/j.jand.2012.06.148
Magistrelli, A., & Chezem, J.C. (2012). Effect of ground cinnamon on postprandial blood glucose concentration in normal-weight and obese adults. Journal of the Academy of Nutrition and Dietetics, 112(11), 1806-1809. doi: 10.1016/j.jand.2012.07.037
Rein, D., Lotito, S., Holt, R.R., Keen, C.L., Schmitz, H.H., & Fraga, C.G. (2000). Epicatechin in human plasma: In vivo determination and effect of chocolate consumption on plasma oxidation status. The Journal of Nutrition, 130(8), 2109S-14S.
Ding, E.L., Hutfless, S.M., Ding, X., & Girotra, S. (2006). Chocolate and prevention of cardiovascular disease: A systemic review. Nutrition & Metabolism, 3(2). doi: 10.1186/1743-7075-3-2
Afoakwa, E.O., Quao, J., Takrama, J., Budu, A.S., & Saalia, F.K. (2013). Chemical composition and physical quality characteristics of Ghanaian cocoa beans as affected by pulp pre-conditioning and fermentation. Journal of Food Science and Technology, 50(6), 1097-1105. doi: 10.1007/s13197-011-0446-5
USDA National Nutrient Database. (2016). Basic report: 12006, Seeds, chia seeds, dried. Retrieved from http://ndb.nal.usda.gov/ndb/foods/show/3610?fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=chia
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